Super source
Sugars
5.15 g · 10% DV target
A versatile fermented dairy staple with a creamy, tangy profile, natural yogurt provides a dense matrix of essential minerals and bioactive peptides that support metabolic health.
Natural yogurt is consistently linked to a lower risk of developing type 2 diabetes, with several large-scale meta-analyses showing that regular intake is more strongly associated with this benefit than other dairy products .358
Regular consumption is associated with improved cardiometabolic health, including lower blood pressure and healthier levels of HDL (high-density lipoprotein, often called "good" cholesterol) and LDL (low-density lipoprotein) cholesterol .345
Yogurt serves as a natural source of essential micronutrients, including calcium, phosphorus, and vitamins B2, B6, B12, and K2 (menaquinone, which may help improve insulin sensitivity) .24
Evidence from long-term cohort studies suggests that frequent yogurt intake is associated with better weight management, including lower body mass index (BMI) and reduced waist circumference .347
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
5.15 g · 10% DV target
0.11 g · 11% DV target
Not a benefit — best kept low
0.35 μg · 2% DV target
0.19 mg · 15% DV target
148 mg · 11% DV target
Seasonality has not been estimated for this ingredient yet.
Store in the coldest part of the fridge, tightly sealed after opening.
Dairy production has a higher carbon footprint than plant-based alternatives but lower than most meats.
The word 'yogurt' is derived from the Turkish 'yoğurmak', meaning to thicken or curdle, reflecting its ancient origins as a method for preserving milk through bacterial fermentation.