|Non-Fat Yogurt Nutrition|
Nonfat yogurt is a calcium-rich, low-calorie food. This fermented milk product offers healthy bacteria that can improve digestive health, and it may help lower cholesterol, suggests a study in the 2006 issue of the "Annals of Nutrition and Metabolism." In the study, young women experienced positive cholesterol changes after consuming either probiotic-enhanced yogurt or conventional yogurt. Some yogurt, however, may include too much sugar, making it a less healthy addition to your diet.
Nonfat yogurt comes American style and Greek style. Both are produced in the same way, but manufacturers strain Greek yogurt to remove most of the liquid to create a thicker, creamier consistency. Because the resulting product is more concentrated, so is the protein content. Greek-style yogurt is also slightly lower in carbohydrates and sugars, because some is strained out with the whey.
Macronutrients and Calories
A 6 oz.-serving of American-style nonfat yogurt contains 80 calories and 12 g of carbohydrates. It offers 9 g of protein. In a 6-oz. serving of Greek-style yogurt, you get 90 calories and 7 g of carbohydrates. Greek yogurt provides 15 g of protein per serving.
Additional Nutrient Information
American-style yogurt contains more calcium -- 30 percent of the recommended dietary allowance -- while Greek-style has 20 percent of the RDA, based on a 2,000-calorie diet. Nonfat American-style yogurt also provides 30 percent of the RDA for riboflavin, 20 percent for vitamin B-12, 25 percent for phosphorus and 8 percent for magnesium and zinc. American-style yogurt also offers 400 mg of potassium per 6-oz. serving, just shy of the 467 mg in a banana.
Plain nonfat yogurt contains naturally occurring sugars from the lactose in the milk. Greek-style offers about 7 g per 6-oz. serving; American-style offers about 12 g. Flavored yogurts, however, contain sugars added by the manufacturer, increasing the sugar content to 17 g to 32 g per individual container. The American Heart Association recommends women not exceed 24 g of added sugar daily and men 36 g of sugar daily.
Use nonfat plain Greek yogurt in lieu of sour cream on tacos, soups and stews or instead of mayonnaise in dips and creamy salads. Greek yogurt also makes a creamy dessert when eaten with fruit and no-calorie sweetener or a touch of honey. Use American-style plain yogurt instead of sour cream in baked goods or in lieu of milk on cereal.
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