Yogurt 101: A Complete Guide
Diet & NutritionFood & Ingredients

Yogurt 101: A Complete Guide

Yogurt 101: A Complete Guide
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Updated on April 27, 2026
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Sprinkled on granola, blended in a smoothie, or eaten as a snack, yogurt is its own special type of superfood. Typically rich in protein and other essential nutrients, this fermented dairy product may be best known as a source of gut-loving probiotics.

It’s also extremely versatile in the kitchen, with different varieties and a range of culinary uses, from baking to marinades to sauces. This guide will explain everything you need to know about yogurt and how it can be part of a nutritious diet.

What Is Yogurt?

Yogurt is milk that’s combined with bacteria and fermented, usually by way of the bacterial cultures Lactobacillus bulgaricus and Streptococcus thermophilus.

 During this fermentation process, the bacteria break down the sugar in the milk into lactic acid. This gives the yogurt a tangy flavor.

Like the milk products used to make it, yogurt can vary in the amount of fat it contains, from nonfat (0 percent) to low-fat (2 percent) to whole milk (4 percent). The higher the fat content, the creamier and thicker the texture.

Greek yogurt is the product of straining the liquid from regular yogurt. Greek yogurt can be nonfat, low-fat, or full-fat, but in general it has a thicker, creamier texture than regular yogurt. Straining also makes some of the nutrients in the yogurt more concentrated, which is why Greek yogurt usually contains more protein.

For those who follow a dairy-free diet, there’s an increasingly diverse selection of plant-based yogurts on the market, most commonly made of almond, coconut, oat, soy, or cashew milk, among other nondairy milk alternatives.

Yogurt Nutrition Facts

Depending on the product, yogurt can be a good source of protein, calcium, and potassium. When you’re reading a nutrition label, checking the daily value of each nutrient can help you understand how much of your recommended daily intake it provides.

Here are the nutrition facts for about one-half cup of regular, plain low-fat yogurt, per the U.S. Food and Drug Administration.

Nutrient
Amount
Daily Value
Calories
63
N/A
Total Fat (g)
1.55
1%
Saturated Fat (g)
1
N/A
Cholesterol (mg)
6
2%
Sodium (mg)
70
3%
Total Carbohydrate (g)
7.04
2%
Dietary Fiber (g)
0
0%
Total Sugars (g)
7.04
N/A
Protein (g)
5.25
10%
Vitamin D (IU)
1
5%
Vitamin C (mg)
0.8
0.1%
Calcium (mg)
183
14%
Iron (mg)
0.08
0.4%
Potassium (mg)
234
4%

Potential Health Benefits of Yogurt

From its protein content to its probiotics, yogurt may provide many health benefits:

  • Supporting digestion
  • Boosting bone health
  • Maintaining muscle

Can Yogurt Help With Weight Loss?

While further research is needed to determine whether eating yogurt is responsible for these effects, and why, the fermented dairy product has several properties that may help you maintain a healthy weight.

The effect of probiotics on digestive health may play a role. Probiotics, like those found in yogurt, have been linked to weight loss in some studies.

Aside from its probiotic powers, yogurt’s high protein content makes it filling. Protein supports satiety and muscle mass, and is associated with weight loss, particularly when paired with exercise.

How to Select and Store Yogurt

Selection

Fat and sugar content can vary widely among yogurt, so it’s always helpful to check the label to find the right product for you.

Some flavored yogurt can contain a high amount of added sugar. If you’re looking to limit your added sugar intake, opt for plain yogurt and sweeten it with berries instead.

Full-fat yogurt may be a better choice when you want a creamier and thicker texture. However, the American Heart Association generally recommends low-fat dairy, since it's lower in saturated fat and calories.

Storage

Yogurt should be stored in the refrigerator. Once the container is opened, it typically lasts about one to two weeks. It’s also possible to freeze yogurt, but the texture may change.

If you see mold or smell a rancid odor, or if the yogurt is slimy or chunky, don’t eat it. These are signs that yogurt has gone bad.

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3 Protein-Packed Yogurt Recipes

Everyday Health staff nutritionist, Kelly Kennedy, RDN, shows you how to make three tasty recipes using yogurt.

How to Eat Yogurt

Yogurt is a classic breakfast food. You can mix it with berries and honey for a filling start to your day or blend it up in a smoothie. But you don’t have to limit yogurt to mornings.

Yogurt makes a great base for sauces like tzatziki, and it can be a substitute for cream in dishes like mac and cheese, or for mayonnaise in dishes like tuna salad.

Looking for a new favorite dessert? Try making your own frozen yogurt. Simply combine fruit and Greek yogurt in a food processor and freeze for one to two hours.

Is It Possible to Be Allergic to Yogurt?

Regular and Greek yogurt both contain dairy, and dairy allergies are common, especially in children.

 Some dairy allergies may cause hives or itchiness while others may be more severe and can even lead to life-threatening reactions like anaphylaxis.

A dairy allergy, which involves an immune system response, is different from lactose intolerance. With lactose intolerance, your body has difficulty digesting dietary sugar. Digestive upset, including bloating and diarrhea, is the most common symptom of lactose intolerance.

FAQ

What are the benefits of yogurt?
Yogurt is a protein-packed food that’s a good source of calcium, some B vitamins, magnesium, and phosphorus. It also contains probiotics, which may help with gut health.
Fermented foods like yogurt contain probiotics, which have been found to increase the gut’s microbial diversity, creating a more balanced microbiome. Probiotics may also improve symptoms of irritable bowel syndrome (IBS).
Yes. Yogurt is made by heating milk and then adding bacteria to it. The bacteria convert the natural sugars in milk into lactic acid.
Greek yogurt is made by straining liquid whey from regular yogurt, leaving a thicker and creamier product with concentrated protein.
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Reyna Franco, RDN

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Reyna Franco, RDN, is a New York City–based dietitian-nutritionist, certified specialist in sports dietetics, and certified personal trainer. She is a diplomate of the American Col...

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Resources
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