Gut Health
Yogurt
A fermented dairy staple that, with live cultures intact, supports gut bacteria alongside its calcium and protein.
Gut Health
Bone Health
Immunity
Serving
1 cup, plain (245g)
Calories Per Serving
149
Key nutrients
Calcium, protein, probiotics, B12
Nutrient density
24
Why it’s worth eating
Yogurt is high in calcium, protein, and probiotics. It supports bone and gut health. Enjoy plain or with fruit, or use as a base for dressings and dips.
What you may notice
Digestive comfort and regularity
Satiety after meals
Markers worth tracking
Stool microbiome diversity (if tested)
Calcium and vitamin D status
How to eat it
Look for 'live and active cultures' on the label, and choose plain over flavored to avoid the added sugar most flavored versions carry.
Pairs well with
Fiber-rich fruit, prebiotic fiber feeds the probiotic bacteria
Nuts or seeds, rounds out the meal with healthy fat and crunch
Storage
Refrigerate and consume by the date on the package.
The numbers, per 1 cup, plain (245g)
0%
Vitamin K
7%
Vitamin A
1%
Vitamin C
23%
Calcium
1%
Iron
7%
Magnesium
8%
Potassium
38%
Vitamin B12
1%
Vitamin D
Fiber
0g
Yogurt, plain, whole milk (FDC 171284)
Evidence
A
One of very few authorised probiotic-type claims in the EU, resting on consistent controlled human data. It is narrow - lactose digestion in maldigesters - not a general gut-health endorsement.
Study dose vs. serving
Authorised condition of use: at least 10^8 CFU live starter organisms per gram.
EFSA NDA Panel. EFSA Journal. 2010;8(10):1763. DOI 10.2903/j.efsa.2010.1763. 14 human studies, 13 showing benefit.
Use caution if
You're lactose intolerant, fermentation reduces some lactose, but it's not eliminated
You take certain antibiotics, separate timing by a couple of hours so the cultures aren't immediately killed
Details
Type
Season
Refrigerated, year-round
Forms
Plain, Greek, drinkable, frozen (frozen/heat-treated may lack live cultures)
Price
Budget
Bioactive
Live Lactobacillus delbrueckii subsp. bulgaricus and Streptococcus thermophilus
Heat stable
No - pasteurisation or UHT after fermentation destroys the live cultures the EFSA claim depends on, so long-life yogurt does not qualify
Watch
Fermented food - biogenic amines and histamine relevant for histamine-intolerant individuals.
Reliability
4 / 5
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