Dairy Yogurt: Active Nutrition for Active Lifestyles
Is Yogurt Really That Good for Me?
Basic Nutrition
Yes! Dairy yogurt is a good source of complete protein, calcium, phosphorus, potassium, zinc, vitamin B12, riboflavin (vitamin B2), vitamin D, and other nutrients that are important for maintaining a healthy, active lifestyle (National Dairy Council, 2022; USDA, 2022).
- Proteins are important components of bones, muscles, organs, and other tissues. Proteins from the diet help build, maintain, and repair these systems. Proteins are made up of amino acids, some of which the body can make and others which the body cannot make. These amino acids, called essential amino acids, must be obtained from the diet. Milk and dairy foods contain all essential amino acids and are considered sources of complete protein (National Dairy Council, 2017).
- The combination of calcium, vitamin D, phosphorus, magnesium, and protein in dairy yogurt provides a great package for maintaining bone health (National Dairy Council, 2022; USDA, 2022).
- Calcium, potassium, and magnesium in yogurt help maintain blood pressure, which is important in managing hypertension (National Dairy Council, 2022; USDA, 2022).
- Zinc contributes to normal immune function (National Dairy Council, 2022).
- Research suggests that consuming dairy products is positively associated with a reduced risk of cardiovascular disease and type 2 diabetes and improved bone health (National Dairy Council, 2022).
Added Benefits
All yogurt is made with two types of bacteria (Lactobacillus bulgaricus and Streptococcus thermophilus) to be legally called yogurt in the U.S. (U.S. FDA, 2022). These bacteria have enzymes that use the lactose in milk, making yogurt a good food for people who have problems digesting lactose. Yogurt bacteria help keep your digestive tract healthy. Additional probiotic bacteria are added to some yogurts to increase the possible benefits to your digestive and immune systems. These bacteria must be live and active to provide health benefits.
Tip: Yogurt smoothies are a tasty way to refuel on protein, carbohydrates, and electrolytes after exercise.
How Much Nutrition Is In My Yogurt?
Dairy yogurt is a versatile and nutritious food that can help you meet the U.S. Dietary Guidelines recommendation of 3 cups per day from the dairy group, which includes milk, yogurt, and cheese (USDA and U.S. DHHS, 2020). To understand the nutritional value of the yogurt you eat, the best approach is to check the Nutrition Facts label. Many people enjoy yogurt in single-serving containers that range from 4 to 8 ounces. While single-serving containers may list the serving size as "1" for that container, be aware that the container may be less than 8 ounces (or 1 cup).
The nutritional value of the yogurt you eat also depends on the type of yogurt and the addition of sweeteners, fruit, and other flavorings. For example, some Greek yogurts are fortified by adding milk powder, others are strained to provide this yogurt's characteristic thick texture, giving it more protein than traditional yogurt.
When comparing different types of yogurts (both dairy and plant-based), keep in mind that dairy yogurt is a good source of complete protein, calcium, and other nutrients that are not found naturally in many plant-based yogurts. These nutrients may be present in plant-based products because they are added as ingredients.
What Type of Yogurt Should I Buy?
Minor changes in manufacturing processes create a wide variety of yogurt products. Choosing Greek yogurt, which is strained to be thicker, results in higher protein and lower lactose than traditional yogurt. Choosing plain, unsweetened, fat-free, or low-fat yogurt allows you the most flexibility. Many recipes call for it, and it is easier to control added sugars and calories when you add fruit at home. When buying probiotic yogurt, look for "active cultures" on the label. Keep in mind, the best yogurt for you is one that you enjoy and fits into your healthy lifestyle.
Examine Your Choices
| Food | What I do now | What I plan to buy/change |
|---|---|---|
| Yogurt | Buy sweetened fruit-flavored yogurt | Buy plain low-fat or fat-free yogurt and add my own fruit, and if needed, add a small amount of my favorite sweetener. |
| Eat yogurt for breakfast | Add another serving of low-fat or fat-free yogurt to my day. Use yogurt in a recipe for lunch or dinner or eat it as an afternoon snack. |
My Goal
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Blueberry and Cream Smoothie
2 Servings | serving size ½ of the recipe
When preparing this recipe, start with clean countertops and utensils. Wash hands with soap and water. Wash whole, fresh blueberries and spinach by rinsing under cold, running water. Prewashed, packaged items do not require further washing.
Ingredients
- 1½ cups fresh blueberries
- 1 cup baby spinach
- 1 cup plain fat-free Greek yogurt
- 2 teaspoons honey
- ½ teaspoon vanilla extract
- 1 tablespoon chia seeds
- ½ cup cold water
- 1 cup ice cubes
Directions
In a blender, add all ingredients and blend until smooth.
Recipe adapted from Joyfully Mad: Blueberry Greek Yogurt Smoothie
For more yogurt recipes, visit MyPlate Kitchen or the National Dairy Council.
Sources
National Dairy Council (NDC). 2017. What is Protein? Accessed October 16, 2022.
National Dairy Council (NDC). 2022. Dairy Nutrition. Accessed October 16, 2022.
U.S. Department of Agriculture (USDA). 2022. MyPlate, The Dairy Group. Accessed October 16, 2022.
U.S. Department of Agriculture (USDA) and U.S. Department of Health and Human Services (U.S. HHHS). (2020). Dietary Guidelines for Americans, 2020-2025. (9th ed.). Accessed October 16, 2022.
U.S. Department of Agriculture (USDA) Agriculture Research Service (ARS). 2022. FoodData
Central. Accessed October 16, 2022.
U.S. Food and Drug Administration (US FDA). 2022. Code of Federal Regulations (CFR), Yogurt. 21 CFR 131.200. Accessed October 16, 2022.
Prepared by Kerry E. Kaylegian, Ph.D., former associate research professor, Department of Food Science.
