Yogurt, plain, nonfat

Basic Information

• Name: Plain Nonfat Yogurt
• Scientific Name: N/A (Common name for a cultured dairy product)
• Category: Dairy
• Varieties: Plain, flavored (fruit, vanilla, honey, etc.), nonfat, low-fat, whole milk, Greek-style, and various probiotic strains.

Nutritional Information (per 100g of plain nonfat yogurt)

• Macronutrients:
• Carbohydrates: 4.7g
• Proteins: 10.0g
• Fats: 0.4g
• Micronutrients:
• Calcium: 120mg (12% DV)
• Potassium: 140mg (3% DV)
• Sodium: 50mg (2% DV)
• Vitamin B12: 0.5µg (21% DV)
• Riboflavin (Vitamin B2): 0.2mg (15% DV)
• Phosphorus: 100mg (8% DV)

Phytonutrients

Yogurt, particularly plain nonfat yogurt, is not typically considered a significant source of phytonutrients since it is a dairy product derived from milk and does not contain plant-based compounds. Phytonutrients, also known as phytochemicals, are bioactive compounds found in plants that offer various health benefits. However, yogurt does provide a range of essential nutrients such as proteins, vitamins, and minerals.

While yogurt may not contain phytonutrients like fruits, vegetables, grains, nuts, and seeds do, it still offers numerous health benefits due to its nutritional profile. Here are some of the key nutrients found in plain nonfat yogurt:

• Proteins: Essential for muscle repair and growth, as well as various metabolic functions in the body.
• Calcium: Important for bone health, muscle function, and nerve transmission.
• Vitamin B12: Necessary for red blood cell formation, neurological function, and DNA synthesis.
• Riboflavin (Vitamin B2): Supports energy production and metabolism.
• Phosphorus: Vital for bone and teeth health, as well as energy metabolism.
• Potassium: Important for heart health, muscle contraction, and nerve function.

While yogurt may not contain phytonutrients, it is still considered a nutritious food choice due to its high protein content, probiotic properties (in some varieties), and essential nutrients.

Calorie Count and Glycemic Index

• Calorie Count: Approximately 50 kcal
• Glycemic Index: Low (approx. 11-14)

Physical Characteristics

• Color: White
• Shape: Typically sold in individual cups or larger tubs
• Size: Varies by packaging, commonly in 150g or 200g servings
• Texture: Smooth and creamy

Culinary Uses

• Common Dishes: Breakfast bowls, smoothies, parfaits, dips, dressings, marinades, sauces, and desserts (like frozen yogurt or yogurt cake)
• Preparation Methods: Enjoyed as-is or mixed with fruits, nuts, seeds, honey, or granola for added flavor and texture; can be used as a base for sauces and dressings
• Suitable Pairings: Fresh fruits (berries, banana, mango), nuts, seeds, honey, granola, cinnamon, and savory dishes (cucumbers, garlic, herbs)

Geographical Information

• Origin: Yogurt has been consumed for centuries in various cultures, with origins in Central Asia, particularly in regions like Turkey and Greece
• Primary Growing Regions: Dairy-producing regions worldwide, including Europe, North America, and parts of Asia
• Seasonal Availability: Available year-round; production may vary by region and local dairy industry

Plain nonfat yogurt is a versatile and nutritious dairy product that can be enjoyed in a variety of dishes and recipes. It serves as a good source of protein, calcium, and other essential nutrients, making it a popular choice for health-conscious individuals and those seeking a low-fat option in their diet.