How many calories does a can of yogurt have?

Yogurt is one of the most popular dairy products in the world, produced by bacteria fermenting milk. Yogurt is often used as part of a main meal or snack. Additionally, yogurt contains beneficial bacteria and can act as a probiotic, providing more health benefits than whole milk. So how many calories in 1 box of yogurt?

Yogurt has been used as a dietary staple for thousands of years and is often included in main meals or snacks, even as an ingredient in sauces and dishes. dessert. Additionally, yogurt contains a wide variety of healthy bacteria, which can act as a probiotic, possibly even providing more health benefits than whole milk.

The nutrients in 100 grams of plain yogurt are detailed in the following table:

1.1 Protein in Yogurt Yogurt is a very rich source of protein. One cup (245 grams) of whole milk yogurt contains about 8.5 grams of protein. Protein content in industrially produced yogurt is sometimes higher than in milk, because dried milk can be added to yogurt during processing.
Protein in yogurt can be divided into 2 types, whey and casein, depending on its solubility in water. Whey is a group of soluble proteins found in dairy products, while insoluble milk proteins are called caseins. Both casein and whey are of good quality and excellent nutritional value, rich in essential amino acids and easy to digest.
Most of the protein in yogurt (up to 80%) is casein. Among them, alpha-casein protein is the most abundant. Casein can increase the body's absorption of minerals such as calcium and phosphorus as well as have a blood pressure lowering effect. Whey protein (also known as whey) makes up about 20% of the protein in yogurt. It contains a lot of branched-chain amino acids (BCAAs), such as valine, leucine, and isoleucine. Whey protein has long been popular among bodybuilders and athletes. Additionally, consuming whey protein supplements can provide various health benefits, promoting weight loss and lowering blood pressure.

1.2. Fat in Yogurt The amount of fat in yogurt depends on the type of milk produced. Yogurt can be made from all types of whole milk, low fat or fat free. Most yogurts sold in the United States are low-fat or fat-free.
The fat content can range from 0.4% (in fat-free yogurts) and up to 3.3% or more in full-fat yogurts. Most of the fat in yogurt is saturated fat (70%), but it also contains some monounsaturated fat.
The fat in yogurt is very special, because it provides up to 400 different types of fatty acids including trans fats. One of the most common types of fat in yogurt is trans fat. However, unlike trans fats found in some processed food products, trans fats in yogurt are considered healthful. Trans fats that make up the highest percentage of yogurt are vaccenic acid and conjugated linoleic acid (CLA). Yogurt may have more conjugated linoleic acid than regular milk. Researchers believe that conjugated linoleic acid may offer a variety of health benefits, but taking too much of a supplement containing conjugated linoleic acid can have harmful metabolic consequences for the body. body.

1.3. Carbohydrates in yogurt Carbs in plain yogurt are mainly in the form of simple sugars called lactose (milk sugar) and galactose. The lactose content in yogurt is lower than in regular milk. The reason for this is that bacterial fermentation leads to the breakdown of lactose, so the amount of lactose in yogurt is no longer as high as in milk. When lactose is broken down, it forms galactose and glucose. Most of the glucose is converted to lactic acid, which gives yogurt and other fermented dairy products the sour taste.
Most yogurts contain quite a bit of sweetener, usually sucrose (white sugar) along with various flavorings. Therefore, the amount of sugar in yogurt varies by type of milk and can range from 4.7% to 18.6% or even higher.
1.4. Vitamins and minerals Full-fat yogurt contains almost every nutrient the body needs. However, there can be some fundamental differences in nutritional value between yogurts. For example, the nutritional value depends on the type of bacteria used in the fermentation process.
The following vitamins and minerals are found in particularly high concentrations in yogurt, which is usually made from whole milk:
Vitamin B12 : This nutrient is found almost exclusively in foods of its origin. animals of which yogurt is one of them. Calcium: Dairy products in general are an excellent source of easily absorbed calcium for the body. Phosphorus: Yogurt is a rich source of phosphorus and is an essential mineral that plays an important role in the body's biological processes. Riboflavin: Dairy products are the main source of riboflavin (vitamin B2) in the modern diet.

1.5 Probiotics in Yogurt Probiotics are live bacteria that have many health benefits. These beneficial bacteria are found in fermented dairy products, such as yogurt, with live and active bacteria.
The main probiotics in fermented dairy products are lactic acid bacteria and bifidobacteria. Probiotics have many beneficial health effects, depending on the species and amount used, including:
Strengthening immune system health. Studies show that probiotic bacteria can promote and strengthen the body's immune system. Lower cholesterol. Studies have shown that regularly taking certain probiotics and fermented dairy products can lower blood cholesterol levels. Supports vitamin synthesis. Bifidobacteria can synthesize or can make vitamins, including thiamin, niacin, folate and vitamin B6, vitamin B12 and vitamin K. Improve digestive system health. Fermented milk containing bifidobacterium may promote a healthy digestive system and relieve symptoms of irritable bowel syndrome (IBS). Protect against diarrhea. Probiotics can help treat diarrhea caused by bacteria or viruses. Protects against constipation. Some research suggests that regular consumption of yogurt fermented with bifidobacterium can reduce symptoms of constipation. Improves the digestibility of lactose. Probiotic bacteria have been shown to improve the digestion of lactose, reducing the symptoms of lactose intolerance.

These health benefits do not always appear in all yogurts, as some yogurts are pasteurized after the addition of probiotic bacteria, so they neutralize the bacteria. For this reason, it is best for consumers to choose yogurt with live and active bacteria.

The health effects of milk and fermented dairy products like yogurt have been studied extensively. Probiotic yogurt can provide many health benefits that go far beyond unfermented milk. The top health benefits of yogurt include:
Digestive health: Probiotic yogurt has been linked to many digestive system health benefits. Science shows that regularly consuming yogurt with live and active bacteria can help treat antibiotic-associated diarrhea by restoring balance in the gut flora. In addition, probiotic yogurt with the beneficial bacteria bifidobacterium can reduce symptoms of irritable bowel syndrome and help relieve constipation. Probiotics may also alleviate the symptoms of lactose intolerance by improving the body's digestion of lactose. Osteoporosis and Bone Health: Osteoporosis is a condition characterized by weak and brittle bones. Osteoporosis is common in older adults and is a major risk factor for fractures in this age group. Dairy products have long been considered protective against osteoporosis. In fact, milk has the ability to supplement bone density, especially in the elderly, through its effects related to its high calcium and protein content. Blood pressure: Abnormally high blood pressure is one of the main risk factors for cardiovascular disease. Studies show that eating yogurt regularly can lower blood pressure in people who already have high blood pressure readings. However, this effect is not limited to yogurt, but research on the consumption of other dairy products has also shown similar results. Yogurt is one of the most popular products made from milk through fermentation with certain types of live bacteria. The top effects of yogurt can be mentioned as improved digestive health, lower blood pressure and reduced risk of osteoporosis.
Once you understand how many calories in a box of yogurt, you can consider adding yogurt to your daily diet to help improve your health.

Reference source: healthline.com - verywellfit.com - webmd.com