Yogurt, whole milk, flavors other than fruit
Common food
Photo: Wikipedia
This is a thick, creamy, and tangy fermented dairy product, with a smooth, spoonable texture that coats the palate. Its flavor profile is a balanced dance of mild sweetness and a pleasant lactic tartness, derived from whole milk. Nutritionally, it's a compact package of high-quality protein and calcium, with a notable sugar content from both natural lactose and added sweeteners.
💚 Why it's loved
People adore its versatile, creamy canvas that can be both a tangy standalone snack and a sweet dessert base. It's deeply embedded in culinary traditions worldwide, from a breakfast staple to a cooling side for spicy dishes.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its natural sugar (lactose) and often added sugars, which can cause blood-sugar spikes if consumed in large, unbalanced portions. Those with lactose intolerance or a milk allergy must avoid it. To mitigate sugar impact, pair it with a source of fiber (like berries) or extra protein (like nuts or seeds) to slow digestion.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Rich in calcium and phosphorus for bone and dental health.
- Contains live probiotics (in many brands) that support gut microbiome balance.
- Provides vitamin B12 and riboflavin for energy metabolism.
- The fat content aids in the absorption of fat-soluble vitamins like A and D.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'yogurt' comes from the Turkish word 'yoğurmak,' which means 'to thicken' or 'to curdle,' reflecting the ancient method of its preparation.
Full nutrition (scales with serving)
| Water | 80.3 g |
| Energy | 95.0 kcal |
| Protein | 3.3 g |
| Total lipid (fat) | 3.9 g |
| Carbohydrate, by difference | 11.8 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 10.5 g |
| Calcium, Ca | 109 mg |
| Iron, Fe | 0.00 mg |
| Magnesium, Mg | 10.0 mg |
| Phosphorus, P | 87.0 mg |
| Potassium, K | 141 mg |
| Sodium, Na | 36.0 mg |
| Zinc, Zn | 0.37 mg |
| Copper, Cu | 0.00 mg |
| Selenium, Se | 1.9 ug |
| Vitamin C, total ascorbic acid | 0.40 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.21 mg |
| Niacin | 0.12 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 13.1 mg |
| Vitamin B-12 | 0.32 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 41.0 ug |
| Retinol | 41.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.05 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 1.2 ug |
| Vitamin K (phylloquinone) | 0.20 ug |
| Fatty acids, total saturated | 2.0 g |
| SFA 4:0 | 0.08 g |
| SFA 6:0 | 0.06 g |
| SFA 8:0 | 0.04 g |
| SFA 10:0 | 0.08 g |
| SFA 12:0 | 0.10 g |
| SFA 14:0 | 0.33 g |
| SFA 16:0 | 0.92 g |
| SFA 18:0 | 0.32 g |
| Fatty acids, total monounsaturated | 0.75 g |
| MUFA 16:1 | 0.06 g |
| MUFA 18:1 | 0.66 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.08 g |
| PUFA 18:2 | 0.07 g |
| PUFA 18:3 | 0.02 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 12.0 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is the sugar in flavored yogurt natural or added?
It's a combination. Plain whole milk yogurt contains about 5g of natural sugar (lactose) per 100g. The 10.5g listed here means roughly 5.5g of sugar has been added as a sweetener.
Why is the protein content important?
At 3.28g per 100g, this yogurt provides a substantial amount of complete protein, which is essential for building and repairing tissues, and helps promote satiety.
Can I use this in cooking?
Absolutely. Its tanginess and fat content make it excellent for marinades (tenderizing meat), creamy sauces, baking (as a substitute for sour cream or buttermilk), and as a base for dressings.