Food Guide



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

Preparation, Uses, & 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.


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

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)

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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2020.