Dairy Products / Yogurt
Yoghurt
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 83kcal / 2530kcal (3%) |
Macronutrients
Protein | 5.3 g/ 71g (7%) | ||||||
Total Fat | 4.5 g/ 42g (10%) | ||||||
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Total Carbs | 5.4 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 4.25 mcg RAE/ 700mcg RAE (0.61%) |
Vit B1 | 0.07 mg/ 1mg (5%) |
Vit B2 | 0.22 mg/ 1mg (16%) high |
Vit B3 | 0.1 mg NE/ 16mg NE (0.63%) |
Vit C | 0 mg/ 70mg (0%) |
Minerals
Calcium | 180 mg/ 750mg (24%) high |
Phosphorus | 125 mg/ 700mg (17%) high |
Iron | 0.1 mg/ 12mg (0.83%) |
Sodium | 35 mg/ 1500mg (2%) very low |
Allergen Info
Milk
What is this food?
Yoghurt is a fermented dairy food made from milk. In a 100g serving, it provides protein (often the main reason it’s included in meals/snacks), plus carbs and small amounts of fat.
Why it matters to health
Yoghurt can support your daily protein needs, which helps you feel full and helps your body maintain muscles. It also has carbohydrates and natural sugars (about 4.9g per 100g), so it’s a good option for snacks when paired with fiber-rich foods. On the nutrition side, it contains fat and saturated fat (about 4.5g total fat, 2.16g saturated fat) and cholesterol (12mg), so choosing the right type and portion size matters—especially if you’re watching heart health. Sodium is relatively low (about 35mg per 100g), which is helpful for everyday eating.
Healthier tips
- Use yoghurt as a snack or as part of breakfast: aim for about 1 small cup (around 100–150g) depending on your daily needs.
- To balance it, add fruit + nuts/seeds or oats for more fiber (e.g., banana + chia, or berries + oats).
- If you’re choosing between options, pick plain or less-sweet yoghurt most of the time to keep added sugar lower.
- If you’re using it in smoothies or toppings, watch the overall portion—yoghurt can add up in calories when combined with sweet syrups or lots of toppings.
Common Filipino dishes
Yoghurt parfait, fruit-and-yoghurt snack, creamy yoghurt dip, yoghurt-based smoothie, frozen yoghurt (toppings on the side)
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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