Yoghurt is undoubtedly in your refrigerator if you're a health conscious eater. It is easy to make a healthy breakfast or lunch with yoghurt. The creamy dairy product contains probiotics, calcium, vitamins and is a healthy source of protein.

Yoghurt has a delicious flavour, and you'll be glad to discover that there are also a lot of health benefits of yoghurt for females and males. Milk is fermented into yoghurt by adding beneficial bacteria to it. In this blog we will discuss yoghurt health benefits, yoghurt nutritional aspects, benefits of eating yoghurt, yoghurt types etc. 


Nutritionists and healthcare professionals prefer yoghurt because it goes well with other nutritious foods like fruit, oats, or granola. Ever wondered what health benefits yoghurt can have for your body if it were a regular part of your diet? There have been a lot of studies on yoghurt eating and its advantages for health. Yoghurt has a delicious flavour, and you'll be glad to discover that it also has a lot of health advantages for your body. Yoghurt is a good source of protein, calcium, iodine, and vitamin B12, in addition to probiotics, and consumption and yoghurt benefits are linked to a decreased risk of obesity in both children and adults.


  1. The traditional one:-

    By adding microorganisms to milk, yoghurt is made and thickened, giving it its well-known tart flavour. The majority of yoghurt contains living, active organisms that support digestive health. There is a smooth, creamy texture that comes with the traditional yoghurt.

  2. Greek yoghurt:-

    Greek yoghurt is strained to eliminate the liquid and whey after the yoghurt base is made, giving it a thicker consistency than regular yoghurt. Greek yoghurt benefits are immense and it is a well-liked alternative to sauces used in savoury foods because of its potent sour flavour.

  3. Lactose free yoghurt:-

    The primary sugar found in milk and dairy products is lactose, which not only provides the body with energy but also aids in the absorption of crucial minerals like calcium and magnesium. Lactose intolerance symptoms originate from the intestinal tract's inability to absorb lactose due to lactase insufficiency.

Yoghurt Nutrition (per 100g)

This dairy product is a treasure trove of many nutrients that lead to various yoghurt health benefits. The nutritional value in yoghurt depends on various factors, including age and yoghurt types. Here’s a comprehensive list of yoghurt nutrients.



Energy [kcal] 79
Protein [g] 5.7
Carbohydrate [g] 7.8
Fat [g] 3.0
Thiamin [mg] 0.06
Riboflavin [mg] 0.27
Calcium [mg] 200
Potassium [mg] 280
Niacin [mg] 0.2
Vitamin B12 [mg] 0.10
Folate 18




Amount(Per 100g)

Energy 60 kcal
Protein 3.18 gm
Fat 4.0 gm
Minerals 0.8 gm
Carbohydrates 3.0 gm
Calcium 149 mg
Phosphorous 93  mg
Carotene 31 mg
Thiamine 0.05 mg
Folic acid 3.3 mg
Vitamin C 1 mg
Iron 0.2 mg

Health Benefits of Yoghurt

It has long been believed that consuming dairy products that have undergone fermentation is good for the digestive system and your overall health. Thanks to the yoghurt nutrients and their helpful probiotic and immune-regulating properties, different types of yoghurts are recommended as a nutritious diet for infants and children. Yoghurt also imparts a cooling, soothing and calming effect on your gut thanks to its unique vitamin rich composition. Here is the list of yoghurt benefits:-

  • One of the primary benefits of yoghurt is the reduction of lactose mal-digestion symptoms. 
  • Due to the nutritional value in yoghurt, it is regarded as a nutrient-dense diet because it provides vital components for growth, including protein, vitamins, and minerals.
  • It is widely acknowledged that optimal gut microbiota balance is related to healthy eating and wellbeing. Furthermore, it is recognised that the two main microbial strains involved in this equilibrium are Lactobacilli and Bifido-bacteria.
  • Additionally, yoghurt consumption has been linked to improved cytokine synthesis, T-cell function, natural killer cell activity, which improves immunity overall.
  • Yoghurt serves as a pro-biotic carrier food and is thought to be one of the easiest foods to introduce probiotics into your diet.
  • Probiotics have been linked to a number of therapeutic benefits of yoghurt, including the prevention of urogenital infections, relief from constipation, defence against diarrhoea, prevention of infantile diarrhoea, hypercholesterolemia prevention, protection against colon/bladder cancer, and osteoporosis prevention.
  • Probiotics, however, are asserted to have additional positive effects, including preservation of healthy gut flora, improvement of the immune system, reduction of lactose intolerance, serum cholesterol levels, and augmentation of anti-carcinogenic action.
  • Another one of the fruit yoghurt benefits is that it is also said to help in the treatment of inflammatory bowel disease (IBD), which encompasses gastrointestinal conditions like Crohn's disease and ulcerative colitis.


One of the most commonly consumed fermented dairy products due to its numerous health benefits in addition to its basic nutritional value is yoghurt. Due to yoghurt nutrients, which offer considerable amounts of calcium in a bio-available form, yoghurt is often regarded as a nutrient-dense food. 
Additionally, it contains nearly all of the essential amino acids required to maintain excellent health as well as milk proteins with a higher biological value. Yoghurt's well-known health advantages have led to an increase in consumer demand, making yoghurt and products related to it an emerging dairy product category with the fastest global growth.

Yoghurts are currently produced in a variety of flavours and textures that are appropriate for different mealtimes and settings as a snack. You can serve savoury yoghurt dishes like yoghurt brulee and nutella yoghurt dip to make your kids' Sunday more fun.