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Yogurt

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Preparation, uses, and tips

Yogurt can be a simple, wholesome snack, eaten with fresh fruit, nuts, or hearty bread. It is a healthy substitute in recipes calling for sour cream, even though cooking destroys its friendly bacteria. Often the best approach to yogurt is to enjoy it as-is, and that can include using it as a substitute for milk with breakfast cereal.

Buying and storing tips

Like other fresh cultured-milk products, yogurt can be kept for up to a week in the refrigerator.

Varieties

Yogurt is available in many varieties, best described by their characteristics.

Milk type

In addition to yogurt made from regular cows’ milk, some yogurts are made from goats’ milk.

Yogurt culture

American yogurt originally contained only Lactobacillus acidophilus, L. thermophilus, and L. bulgaricus cultures. Yogurts are now available with added bifidobacteria and other beneficial lactic-acid bacteria.

Fat content

Yogurt can be purchased with a range of fat content, from cream-on-top style to fat-free.

Flavoring

Varieties include the different flavors of plain yogurts, and yogurts sweetened with sugar, honey, maple syrup, or fruit juice; some yogurt contains fruit preserves.

Texture

Some yogurts are thick and rich; others, made in the style of Eastern European yogurt, are very smooth; yet another variety is a beverage drink that resembles Kefir, and yogurt products are available in many other styles as well.

Nutrition Highlights

Yogurt, 1 cup (254g) (plain)
Calories: 155
Protein: 13g
Carbohydrate: 17g
Total Fat: 3.8g
Fiber: 0.0g
*Excellent source of: Calcium (447mg)
*Good source of: Magnesium (43mg), and Potassium (573mg)

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.

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