Yogurt
A fermented dairy staple that, with live cultures intact, supports gut bacteria alongside its calcium and protein.
Gut Health
Bone Health
Recovery
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.
Yogurt
Per
1 cup, plain (245g)
Calories
149
Vitamin K
0%
Vitamin A
7%
Vitamin C
1%
Vitamin B12
38%
Vitamin D
1%
Iron
1%
Magnesium
7%
Potassium
8%
Calcium
23%
Fiber
0g
Nutrition Highlights
Calcium, protein, probiotics, B12
Fuhrman ANDI chart, plain, low-fat, 1 cup
Nutrition Density Score (ANDI Score)
24
Standard, well-documented food — figures reflect typical USDA-reported values
Prep Tip
Look for 'live and active cultures' on the label, and choose plain over flavored to avoid the added sugar most flavored versions carry.
Absorption Boost
Fiber-rich fruit — prebiotic fiber feeds the probiotic bacteria
Nuts or seeds — rounds out the meal with healthy fat and crunch
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
Storage
Refrigerate and consume by the date on the package.
Biomarkers to Track
Subjective
(Daily)
Digestive comfort and regularity
Satiety after meals
Objective
(Quarterly)
Stool microbiome diversity (if tested)
Calcium and vitamin D status