Yogurt is a delicious fermented dairy product, packed with nutrients and loved by people in Vietnam and worldwide. However, many people wonder about the calorie content of yogurt and whether eating a lot of it will make them gain weight. This article will answer all your questions!
1. How Many Calories Are in 100g of Yogurt?
As one of the most popular fermented dairy products globally, yogurt is enjoyed as a snack and used in sauces. It boasts a high nutritional value and offers various health benefits, along with delicious flavors.
Different types of yogurt have varying calorie contents
So, how many calories are in a typical yogurt cup? According to the United States Department of Agriculture (USDA), 100g of yogurt contains approximately 58.8 kcal. However, the calorie content can vary depending on the flavor:
Plain yogurt has around 63.4 calories, so you can enjoy it daily without worrying about weight gain. In fact, it can help burn excess calories, but don’t forget to combine it with exercise!
Flavored yogurt, on the other hand, has twice the calories of plain yogurt, with about 105 calories per cup. With high demand and diverse packaging, the calorie content of different flavored yogurts may vary slightly.
Vinamilk yogurt, for example, typically contains 100g of yogurt, and experts estimate it to have around 100 calories for flavored yogurt and 80 calories for plain yogurt.
You can also find various types of yogurt, such as aloe vera yogurt and sticky rice yogurt, with similar calorie contents to regular flavored yogurt.
2. Nutritional Content of Yogurt
Yogurt contains a wealth of nutrients that contribute to overall health. Let’s take a closer look at its nutritional profile, referencing information from the Vinmec.com healthcare website:
Nutrition in Yogurt
Protein: Yogurt is an excellent source of protein, which can be divided into two main types: whey and casein. Both types offer a great nutritional profile, are rich in essential amino acids, and are easily digestible.
Whey (milk plasma): This is the protein that dissolves in water, making up 20% of the protein in yogurt. It is rich in amino acids and is favored by bodybuilders and athletes as it promotes muscle growth effectively. Additionally, it offers other benefits like weight loss and lower blood pressure.
Casein: This is the protein that doesn’t dissolve in water, accounting for 80% of the total protein in yogurt, mainly as Alpha-casein. It enhances the absorption of minerals like calcium, phosphorus, and magnesium, and it helps lower blood pressure.
Fat: The fat content of yogurt depends on the type of milk used in its production. The fat content in milk can range from 0.4% to 3.3%, from skimmed to whole milk. Most of the fat in yogurt is saturated fat (70%), with some monounsaturated fat. There are around 400 types of fatty acids found in yogurt.
Vitamins and Minerals: Yogurt contains almost all the essential vitamins and minerals for the body, and the specific nutrient profile varies depending on the type of yogurt. However, the following vitamins and minerals are commonly found in all types of yogurt: vitamins B1, B2, B5, B6, B12, calcium, phosphorus, and riboflavin.
Carbohydrates: These exist in the form of simple sugars called lactose and galactose. Yogurt has a lower lactose content than fresh milk due to the fermentation process, which breaks down lactose into galactose and glucose. Most of the lactose is converted into lactic acid, giving yogurt its characteristic sour taste. As lactose only provides a mild sweetness, sucrose is often added during production, resulting in a sugar content ranging from 4.7% to 16.8% or higher.
Probiotics: These are beneficial bacteria that promote gut health and are commonly found in fermented products. The two main types of probiotics in yogurt are lactic acid bacteria and bifidobacteria, which strengthen the immune system, enhance overall health, synthesize vitamins, and improve digestive health.
3. Benefits of Eating Yogurt
Yogurt is packed with nutrients and beneficial bacteria, and it offers numerous health benefits:
Benefits of Yogurt
Improves Digestive Health: Regular consumption of yogurt helps improve digestion due to its high content of beneficial bacteria. It promotes a healthy gut, relieves constipation, mitigates antibiotic-associated diarrhea, and enhances overall digestion.
Boosts Immune System: Yogurt contains a high concentration of beneficial bacteria and minerals like zinc and vitamin B6. These probiotics strengthen the immune system and protect the body from harmful bacteria, reducing the risk of infections.
Promotes Bone Health and Prevents Osteoporosis: Yogurt is rich in calcium and protein, which help increase bone density. This is especially beneficial for the elderly and children, who are more prone to weak and fragile bones.
Lowers Blood Pressure: People with a history of high blood pressure can benefit from regular yogurt consumption. Additionally, other dairy products can help reduce the risk of hypertension.
Improves Skin Health: Yogurt is a natural beauty treatment, thanks to its lactic acid content. Lactic acid helps refine the skin, tightens pores, and gives the skin a firm and glowing appearance.
Aids in Weight Loss: Yogurt can be an effective snack for weight loss, offering a tasty alternative to high-calorie treats like candy and sugary drinks. It satisfies your sweet tooth while significantly reducing your calorie intake.
4. Does Eating Yogurt Make You Gain Weight?
Whether or not yogurt makes you gain weight depends on the type of yogurt you choose and the amount you consume. If you opt for plain yogurt, eating more of it can help you lose weight by burning excess calories.
On the other hand, if you want to consume yogurt for its nutritional benefits, choose a yogurt with an appropriate calorie content. Yogurt is rich in protein, low in fat, and packed with vitamins and minerals, making it ideal for maintaining a balanced weight.
Does Eating a Lot of Yogurt Make You Gain Weight?
5. Is It Good to Eat a Lot of Yogurt?
While yogurt offers numerous health benefits, it’s important not to overindulge. It’s recommended to limit your intake to two cups of yogurt per day, either after meals or in the evening. Excessive consumption may lead to adverse effects, such as weight gain, bloating, and allergies.
Limit Yourself to Two Cups of Yogurt per Day
6. Effective Ways to Eat Yogurt
How to Eat Yogurt for Weight Gain
To effectively gain weight and ensure proper nutrition, it’s recommended to consume yogurt daily. Here are the types of yogurt to choose from:
How to Eat Yogurt for Weight Gain
Flavored Yogurt: If you’re underweight or lacking in nutrition, flavored yogurt is an excellent choice. Opt for traditional flavored yogurt with 100% added sugar.
Cream-based Yogurt: Made from 100% cream, this type of yogurt has a very high-fat content, providing your body with ample calories and supporting weight gain.
How to Eat Yogurt for Weight Loss
For those aiming for a “figure-S” body shape, it’s crucial to select the right type of yogurt that meets your nutritional needs:
How to Eat Yogurt for Weight Loss
Plain or Low-Sugar Yogurt: Choose yogurt with low-calorie content, which tends to be less sweet or unsweetened. This way, you can still get essential nutrients without adding extra calories, effectively supporting weight loss.
Low-Fat Yogurt: Opt for low-fat or non-fat yogurt to reduce your calorie intake and promote safe and effective weight loss.
High-Protein Yogurt: Yogurt with a high protein content helps nourish and develop muscles. Additionally, the higher protein content will keep you feeling fuller for longer, reducing the need for additional snacks.
7. Things to Keep in Mind When Eating Yogurt
While yogurt is highly beneficial for health, improper consumption can lead to adverse effects. Here are some tips to ensure you’re eating yogurt correctly and healthily:
Don’t Eat Yogurt on an Empty Stomach:
The stomach produces a significant amount of acid when empty, which can destroy the beneficial bacteria in yogurt and increase the risk of stomach ulcers. It’s best to eat yogurt after a meal to maximize its benefits.
Things to Keep in Mind When Eating Yogurt
Eat Yogurt in the Afternoon:
After a tiring day of physical or mental work, a cup of yogurt can provide a boost of energy and essential nutrients. The vitamins, minerals, and tyrosine in yogurt help reduce stress and improve work efficiency and productivity.
Eat Yogurt in the Evening:
Consuming yogurt 2-3 hours before bedtime allows your body to absorb its nutrients effectively, especially calcium. Our bodies absorb nutrients best during sleep, so this is an ideal time to eat yogurt.
Don’t Heat Yogurt:
Heating yogurt can destroy the beneficial bacteria and alter its flavor. It’s best to store yogurt at room temperature or in the refrigerator and enjoy it as-is.
Eat a Moderate Amount:
Overconsuming yogurt can be unhealthy, but eating too little won’t provide sufficient nutrients. Aim for a balanced intake, typically between 100 and 250g per day (one to two cups).
We hope this article has answered all your questions about yogurt! Remember to build a scientific diet to maintain a healthy lifestyle.
Source: Vinmec.com
