Yogurt is one of the favorite foods of women and children. It has excellent taste and is good for health.

Yogurt is a fermented milk product and is obtained from milk that is fermented with special fermented milk bacteria - the Bulgarian bacillus. It is thanks to this that yogurt contains a huge amount of biologically active substances, vitamins and microelements. But various additives do not provide any particular health benefits and are used only to give a more refined taste to this wonderful product.

Yogurt is widely used in dietary nutrition. It is able to suppress putrefactive processes in the intestines and strengthens its own microflora. Thanks to this, the body is cleansed, the immune system is strengthened, and therefore health improves. Yogurt is successfully used for weight loss. Its calorie content is extremely low.

Popular diets with yogurt: curd-yogurt diet, yogurt diet.

But the best yogurt is homemade yogurt. The calorie content of homemade yogurt is only 64 calories, but the benefits of such a product are undoubtedly higher than store-bought ones.

Homemade yogurt recipe

In order to make homemade yogurt you will need 1 pour 2.5% milk, 2 tablespoons of sugar, 290 grams of Activia drink, and 1 gram of vanillin. We pasteurize the milk or heat it in the oven until a creamy crust appears, then cool it to 30 degrees and add sugar, Activia yoghurt and vanillin. Leave in a warm place for 4-5 hours until ready (for example, in a thermos). Then we put it in the refrigerator and in the morning the yogurt is ready to eat.

T Table of calorie content and nutritional value of Activia yogurt

T table of calorie content and nutritional value of Danone yogurt

T table of calorie content and nutritional value of other brands of yogurt

100 grams of yogurt contain the following microelements::

Cobalt (Co) 1 µg; Molybdenum (Mo) 5 µg; Fluoride (F) 20 mcg; Chromium (Cr) 2 µg; Selenium (Se) 2 μg; Manganese (Mn) 0.006 mg; Copper (Cu) 10 mcg; Iodine (I) 9 mcg; Zinc (Zn) 0.4 mg; Iron (Fe) 0.1 mg; Sulfur (S) 27 mg; Chlorine (Cl) 100 mg; Phosphorus (P) 95 mg; Potassium (K) 152 mg; Sodium (Na) 50 mg; Magnesium (Mg) 15 mg; Calcium (Ca) 124 mg

100 grams of yogurt contain the following vitamins:

Choline 40 mg; Vitamin PP (Niacin equivalent) (PP) 1.2 mg; Vitamin C (C) 0.6 mg; Vitamin B12 (cobalamins) (B12) 0.4 mcg; Vitamin B6 (pyridoxine) (B6) 0.05 mg; Vitamin B5 (pantothenic acid) (B5) 0.3 mg; Vitamin B2 (riboflavin) (B2) 0.15 mg; Vitamin B1 (thiamine) (B1) 0.03 mg; Vitamin A (RE) (A (RE)) 10 mcg; Vitamin PP (PP) 0.2 mg; Vitamin A (A) 0.01 mg

Nika Sestrinskaya --specifically for the site site

Calorie content of yogurt: 73 kcal*
* average value per 100 g, depends on the fat content of the product and the composition of the ingredients

Yogurt is a healthy fermented milk product obtained by fermenting milk with special live cultures. It has a delicate texture, excellent taste and low fat content.

Nutritional value of yoghurts

Yogurt has a beneficial effect on intestinal function, relieving inflammation and improving metabolic processes. Regular consumption of fermented milk products strengthens the immune system, improves mood and well-being. It is important to choose high-quality products that do not contain chemical additives, dyes or flavor enhancers.

The most useful is homemade yogurt made with milk with the addition of starter (59 kcal per 100g).

When following a diet, it is recommended to purchase a dairy product with a minimum amount of fat - 1.5% (57 kcal) or 2% (60 kcal). Low-fat yogurt (0%) without additives has a calorie content of 51 kcal, and with fruit - 90 kcal. Read about it in our publication. Products with 2.5% and 3.2% fat have a higher energy value - 76 and 88 kcal, respectively.

In addition to thick yoghurts, many manufacturers produce drinking yoghurts with an average calorie content of 70 kcal. Frozen products should not be abused during a diet, since there are about 107 kcal per 100 g. Calorie content increases if sugar, fruits and grains are added.

How many calories are in Danone and Activia yoghurts?

From a wide range of yoghurts from various manufacturers, you can choose one suitable for your diet, taking into account your personal taste preferences.

Options for fermented milk products from famous brands:

• “Miracle”: 80-90 kcal, depending on the amount of fruit additives and fat content.
• “Activia”: with cereals 2.2% – 82 kcal; natural – 75 kcal.
• “Sloboda”: thick with strawberries 2.9% – 98 kcal; drinking with peach – 82 kcal.
• “Campina”: 1.2% – 52 kcal; 2.5% with peach, cherry and strawberry juice – 94 kcal.
• “Danissimo”: natural – 70 kcal; with chocolate, cereal and puffed rice - more than 100 kcal.
• “Savushkin”: Greek 2% – 63 kcal; optimal with fruit flavors – 63 kcal.
• “Danone”: with blueberries, peach or strawberries – 83 kcal.
• “Bio Balance”: 1% kefir – 41 kcal; with cereals – 75 kcal.
• “Epika”: with blood orange, pineapple, cherry – 120 kcal; with coconut and vanilla – 130 kcal.
• “Fruttis”: with a fat content of 2-3% – 70 kcal; more than 5% – 100 kcal.

When choosing yogurt, it is important to familiarize yourself with the expiration date and composition. The fewer ingredients used, the healthier the final product.

Calorie table per 100 grams

The calorie table will help you understand the energy value of fermented milk products of different fat contents. It contains information about thick and drinkable yoghurts from well-known manufacturers.

What to choose - yogurt or kefir?

Fermented milk products such as natural kefir and yogurt have many healing and health properties. They are ideal for dietary menus during rehabilitation periods after illness, and are perfectly absorbed by the digestive system.

For yogurt, the caloric content ranges from 60 to 90 kcal, for kefir - from 30 to 55 kcal.

Yogurt with various flavoring additives (emulsifiers, thickeners) is not as healthy as natural or homemade. Kefir with chemical fillers is not produced. You can read more about the benefits and energy value of kefir.

When including a fermented milk product in a dietary menu, it is worth considering not only its energy value, but also its composition. Maximum benefits can be obtained by consuming only high-quality fresh yogurt based on natural ingredients.

Miracle yogurt rich in vitamins and minerals such as: vitamin B2 - 11%, vitamin B12 - 17.3%, calcium - 16.9%, phosphorus - 16.6%

What are the benefits of Miracle yogurt?

• Vitamin B2 participates in redox reactions, helps to increase the color sensitivity of the visual analyzer and dark adaptation. Insufficient intake of vitamin B2 is accompanied by impaired condition of the skin, mucous membranes, and impaired light and twilight vision.
• Vitamin B12 plays an important role in the metabolism and transformation of amino acids. Folate and vitamin B12 are interconnected vitamins that are involved in hematopoiesis. A lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, and thrombocytopenia.
• Calcium is the main component of our bones, acts as a regulator of the nervous system, and is involved in muscle contraction. Calcium deficiency leads to demineralization of the spine, pelvic bones and lower extremities, increasing the risk of developing osteoporosis.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.

You can see a complete guide to the most useful products in the appendix.

Its difference from kefir or, say, yogurt lies in the unique method of fermentation. Yogurt, which is relatively low in calories, has many healing properties. It contains easily digestible protein, as well as special enzymes and bacteria, suitable even for people with lactose intolerance.

It contains vitamins B, A, C, magnesium, phosphorus, iron, zinc, iodine, sodium and others. Calcium, found in large quantities in this dessert, is absorbed by the body much easier than from other dairy products. Special lactic acid bacteria give yoghurts great benefits: they help improve the digestive process and help the gastrointestinal tract work much more efficiently.

History of yogurt

In our area, yogurt began to be produced recently - at the end of the last century. However, according to historians, it has been known for seven thousand years. Ancient Turkic tribes called it “white oxygen”. But nomads discovered this delicacy quite by accident. Constant movements and frequent changes of place of residence forced them to transport milk on the backs of animals. Stored in vessels made of skins, it began to ferment over time and become enriched with a variety of bacteria. As a result, the milk was transformed into yogurt with a unique taste. The calorie content of this product was much higher than usual.

The Indian people prepared a kind of lassi: milk was poured from one container to another through a sheet. This drink gave me strength and energy. And residents still use healing yogurt, which is the secret of their longevity. Even Nobel Prize laureate I. Mechnikov noted its beneficial effect on the human body. By studying the life and habits of the Balkan peoples, the scientist was finally convinced of his beliefs.

Today, Uzbeks, Bashkirs and Tatars eat katyk, Armenians cook matsun, Sicilians cook metzorada, and Egyptians eat leben. And they all highly appreciate the nutritional properties of the dessert.

Drinking yogurt: convenient and appetizing

Drinking yogurt is prepared on the basis of its distinctive feature is its more liquid consistency. For convenience, it is sold in special bottles, which most consumers really like. This type of yogurt has been very popular lately, because you can drink it right on the go, closing it with a lid if necessary.

The product contains a large amount of protein and live cultures that help digest lactose. Regular consumption of the drink improves immunity, neutralizes toxins and maintains cholesterol levels. Live milk coli can only be found in drinking yoghurts with a limited shelf life - strictly up to 30 days.

Drinking yogurt, the caloric content of which manufacturers increase through various fillers, causes more harm to the body. Therefore, experts advise avoiding chocolate, caramel and other overly sweet additives. Ideally, it should not exceed 70 kcal per 100 g.

Homemade yogurt: calories and properties

Every day, homemade yogurt is increasingly pushing aside the industrial version. It is one of the most healthy and dietary products. Usually, 2 ingredients are used to prepare it: milk and sourdough. The composition of the starter is Bulgarian bacillus and streptococci.

But it is impossible to completely ensure the sterility of cultures. In homemade yogurt, there will be a gradual accumulation of foreign microflora, and the product itself will lose its healing qualities over time. Therefore, you can use the starter no more than three times. It should be stored exclusively in the refrigerator, after placing it in a glass jar.

If you do not use food additives, the yogurt will be low-calorie (about 60 kcal per 100 g). It can be used during weight loss. The fermented milk product will help fight infections and viruses and restore intestinal microflora. This dessert is especially useful for women, because it copes well with fungal infections due to thrush, and also promotes the absorption of minerals and vitamins. Yogurt, which is low in calories, will definitely appeal to many people.

Main characteristics of "Miracle Yogurt"

Nowadays, classic and drinking yoghurts with a variety of flavors are increasingly appearing on supermarket shelves. Among the leaders is the Russian company Wimm-Bill-Dann, which launched the production of fermented milk products in 1998.

Reading carefully the composition of one of the yoghurts, you can see at first glance an intimidating inscription: stabilizer E-1442. However, this component is a modified starch approved for use in the food industry. Gelatin E-412 and E-1422 should also not be afraid, because these are the names of ordinary thickeners.

Naturally, yogurt cannot do without dyes. The carmine indicated on the packaging is not considered harmless. To obtain it, insect pests are used, which are dried, processed into powder, and then dissolved with ammonia. The chemical reagent can cause severe

Flavorings, sugar and fruit pieces make yogurt truly delicious. But daily consumption of dessert will only increase the acidity in the stomach and oral cavity, and will also “reward” tooth decay.

Yogurt "Miracle", whose calorie content is 95 kcal per 100 g, is not suitable as a dietary food. In addition, the indicated shelf life of 40 days exceeds the norm. During this period, the product will lose all its valuable properties.

The benefits of natural yogurt

The energy value of fermented milk products largely depends on the density and amount of fat. Natural yogurt, the caloric content of which at 1.5% fat content and 100 g of weight is 58 kcal, is usually made without any additives. In a standard glass glass, the number of calories is significantly higher - 142, and at 3.2% fat - 68.

Yogurt contains probiotics, beneficial bacteria that are essential for preventing a wide range of diseases. Research confirms that regular consumption of natural yogurt reduces the risk of stomach and intestinal problems by 40%. This happens thanks to cultures of lactobacilli. For example, L. Bulgaricus can strengthen the immune system, and B. Lactis can prevent the development of allergic reactions.

If you eat 100 g of this yogurt daily, you can say goodbye to the problem forever, reduce the risk of symptoms of diabetes, and stabilize blood glucose levels. However, it is important to pay attention to the composition so that it does not contain sugar.

Choosing wisely

Unfortunately, not all yoghurts presented in stores and supermarkets are alive. To increase them, preservatives and other harmful substances are added.

Many people know that the healthiest yogurt is homemade. But if it is not possible to prepare this delicacy yourself, you should learn to choose a worthy product.

You need to remember that live yogurt is always placed in the refrigerator, and the end date for its consumption does not exceed a month. The packaging should bear the inscription: “Contains live yoghurt culture.” Perhaps the manufacturer will indicate the presence of 10 million lactic acid microorganisms, which is also a sign of quality. Yogurt, which contains 60-70 kcal, is easier to digest. It is ideal for fasting days and diets. The presence of sugar is a separate issue. The less of it in the composition, the better.

Yogurt is a type of fermented milk product. Its difference from kefir or, say, yogurt is that it is fermented with the help of special bacteria. With a relatively low calorie content, yogurt has many beneficial properties due to its composition. It contains a lot of easily digestible protein, and the presence of special enzymes and bacteria in it allows it to be consumed even by people who have problems digesting lactose. It contains vitamins A, C, PP, B vitamins, choline, as well as calcium, magnesium, sodium, potassium, phosphorus, iron, zinc, iodine, copper, manganese, selenium, chromium, fluorine and others. The calcium contained in this fermented milk product is absorbed much better than calcium from regular milk or kefir. The lactic acid bacteria it contains give yogurt a special benefit – they improve digestion and promote efficient bowel function.

Calorie content of natural yogurt

How many calories are in yogurt and is it suitable for weight loss?

The energy value of this fermented milk product depends on its type, fat content, thickness, etc. The calorie content of natural yogurt (without additives) 1.5% fat is 57 kcal per 100 g. A glass (250 ml) of such yogurt will contain 142 calories, and a tablespoon - about 10 kcal. The calorie content of 3.2% yogurt without additives will be 68 kcal.

How many calories are in yogurt with additives?

The taste of natural yogurt is unusual for those who are accustomed to sweet “yogurts” from store shelves; it is more reminiscent of sour cream, Varenets or cream cheese. Natural yogurt is not sweet, which explains its low popularity. This fermented milk product with various flavoring additives is more tasty (more precisely, sweeter), but also higher in calories. It is less healthy than natural - it contains added flavors, dyes, sugar and, of course, preservatives. The calorie content in this yogurt is 1.5-2 times higher than in natural yogurt.

For example, the calorie content of Activia yogurt is 82 kcal per 100 g, Fruttis - 79 kcal,“Miracle” - 92 kcal, “Bio balance” - 82 kcal; thick yoghurts contain more calories not only due to sugar, but also due to starch, which is used as a thickener; the calorie content of fruit and berry yoghurts ranges from 100 to 140; cereals – not less than 108 kcal.

Obviously, it is best to use natural yogurt for weight loss. It contains less sugar, fewer additives, and is lower in calories.

In addition to being low in calories, yogurt has many other health and body benefits. It improves digestion, intestinal motility and its microflora, cleanses the body, removing waste and toxins from it, has a beneficial effect on the functioning of the nervous system, reduces the risk of intestinal cancer, normalizes cholesterol levels in the blood, has a positive effect on the condition of hair, nails and skin, strengthens immunity, promotes the breakdown of fats. Yogurt for weight loss can be consumed as a low-calorie snack during the day or as a substitute for dinner. Natural yogurt can be used to dress salads instead of sour cream or fatty and unhealthy mayonnaise. This fermented milk product can be added to baked goods instead of butter and milk or used as a soak for biscuits. You can make natural smoothies from yogurt, nuts, berries and oatmeal, which will be equally useful for girls on a diet, athletes, children and the elderly.

How to choose the right yogurt

It's no secret that food manufacturers are often more concerned about reducing production costs than about our health. Meanwhile, this product will only bring benefits if it is natural. Natural healthy yogurt can be distinguished by several parameters.

The calorie content of yogurt with unwanted additives is almost always higher than that of natural yogurt.. The more calories there are in yogurt, the more sugar that is harmful to your figure. Also, when choosing this product, you should pay attention to its fat content. The low calorie content of industrially (chemically) low-fat yogurt is not an indicator of its usefulness. The optimal fat content in this product is from 1.5 to 4.5%.

On the label, reading the composition, you can see that “harmful” yogurt contains, in addition to natural ingredients, sugar, starch, additives, flavors, stabilizers, etc., and due to preservatives, it can be stored without refrigeration for a long time. Natural yogurt is stored only in the refrigerator at a temperature no higher than 6 degrees and no more than a few days - then the bacteria that live in it simply die. “Yogurts” whose shelf life exceeds 1 month are unnatural and will not bring any health or figure benefits.

Is it possible to lose weight on yogurt?

There are practically no restrictions on the use of this product, with the exception of individual intolerance. To lose weight with yogurt, eat it for breakfast, as a snack, dessert, or as a dinner replacement.. Thanks to yogurt's low calorie content and high nutritional value, you can significantly reduce your total daily calorie intake. For example, by drinking a glass of yogurt instead of an afternoon snack, you will satisfy your hunger for 2-3 hours, while consuming only 150 kcal. This product goes well with cereals, vegetables, fruits, cottage cheese, cheese, herbs, nuts, berries and dried fruits. Yogurt's low calorie content and beneficial health and digestive properties have allowed it to be used as the basis for a variety of yogurt diets. As a rule, during such diets, in order to lose weight on yogurt, you need to consume about 500 g per day. In addition to yogurt, these diets include vegetables, fruits, grains, and fish. It is useful to combine the consumption of yogurt and green tea - each acting in its own direction, they have a comprehensive healing, drainage and fat-burning effect on the body.

In addition to diets on this product, you can arrange fasting days on it. The diet for such a fasting day is 500 g of natural yogurt and an unlimited amount of green tea. With an average calorie content of yogurt of 65 kcal per 100 g, you will consume only 325 kcal this day, and spend at least 2000 - that is, in one fasting day you have the opportunity to burn up to 250 g of pure fat. In addition, thanks to cleansing the intestines and removing excess fluid from the body, you will lose about 1-1.5 kg, and your well-being will noticeably improve - swelling will disappear, skin color will improve, abdominal discomfort will disappear, and your sleep will improve.

But even if you are not on a diet, eating yogurt daily will help you not only keep your weight under control, but also avoid health problems. It normalizes the microflora of the gastrointestinal tract, fights various unwanted fungi (including consuming yogurt reduces the likelihood of thrush in women), accelerates regeneration processes in the body and improves immunity, strengthens teeth, bones, improves the condition of skin, nails and hair and their appearance, and gives you good health and a great mood.