Ingredient Guide•Yogurt
All Ingredients
Contains Protein
Dairy & EggsWest Asia
YogurtCalories, Nutrition Facts, Culinary Uses & Recipes
Scientific Name:Bos taurus (fermented)
Also known as:
DahiYogurt
Yogurt is fermented dairy product. Rich in probiotics and calcium. Supports digestion and gut health. Used plain or flavored.
Calories (100g)61 kcal
Dietary ProfileVegetarian
Default UnitCup
Calories in Yogurt & Nutritional Facts
Standard food-composition values per 100g edible portion and realistic serving portions
How many calories are in Yogurt?
100 grams of Yogurt (raw/dry reference weight) provides approximately 61 kcal, 4.7g carbohydrates, 3.5g protein, 3.3g fat, and 0.0g dietary fiber. A realistic single-person portion of 50g contains roughly 31 kcal before cooking oils or garnishes.
61.0kcal
Calories
3.5g
Protein
4.7g
Carbs
3.3g
Fat
0.0g
Fiber
4.7g
Sugar
| Portion Size | Calories | Carbs | Protein | Fat | Fiber |
|---|---|---|---|---|---|
| Per 30g (Small / 2–3 Tbsp) | 18 kcal | 1.4g | 1.1g | 1.0g | 0.0g |
| Per 50g (Standard Home Serving) | 31 kcal | 2.4g | 1.8g | 1.6g | 0.0g |
| Per 100g (Standard Reference) | 61 kcal | 4.7g | 3.5g | 3.3g | 0.0g |
Source & Disclaimer: Nutritional figures represent approximate values per 100g edible portion compiled from standard food-composition references (including ICMR-NIN Indian Food Composition Tables & USDA FoodData Central). Values vary by grain thickness, moisture, brand, and added cooking oils or garnishes. Provided for general culinary information only and not as medical or clinical dietary advice.
Storage Instructions
Keep Yogurt fresh and long-lasting
Room Temperature Shelf Life: Yogurt keeps safely without refrigeration for up to 24 hours in cooler climates, but typically spoils within 4 to 6 hours in tropical Indian heat. Pantry vs Refrigerator: Always store commercial and homemade yogurt sealed in an airtight ceramic or glass dabba in the coldest part of your refrigerator where it stays fresh for 5 to 7 days. Long-Term Freezing: While freezing alters its smooth emulsion and causes separation upon thawing, you can freeze whole yogurt for up to 2 months for use in smoothies and curries.
Kitchen Preparation & Cooking Uses
Best culinary practices & prep tips
Which Variety to Choose: Select whole-milk plain yogurt or traditional Indian dahi for rich, creamy gravies, or opt for strained Greek yogurt for thick dips and marinades. Whisk Before Use: Always vigorously whisk yogurt until completely smooth before adding it to hot gravies to prevent unsightly curdling. Temper into Curries: To safely incorporate yogurt into boiling hot curries or kormas, temper it by whisking in a spoonful of the hot gravy first or mixing in a pinch of gram flour (besan) to stabilize the dairy.
General Nutritional & Wellness Notes
Everyday dietary context for Yogurt as part of balanced home cooking
Yogurt is an exceptionally nutrient-dense dairy food packed with high-quality protein, bone-strengthening calcium, and live probiotics that actively support gut microbiota and enhance immunity. It is significantly easier to digest than fluid milk because bacterial fermentation naturally breaks down lactose, making it gentler on sensitive digestive systems. Regular consumption promotes optimal gut health, improves nutrient absorption, and helps maintain a balanced inflammatory response throughout the body.
Culinary Uses, Origins & Cultural Heritage
How Yogurt is used across regional kitchens and history
Common Culinary Uses
Historically revered as the food of longevity in ancient Eurasian folklore, yogurt gained modern scientific validation in the early 20th century when Nobel laureate Élie Metchnikoff attributed the remarkable lifespans of Bulgarian peasants to their daily consumption of fermented milk. Today, it bridges traditional Indian temple offerings and curries with contemporary global mixology, baking, and healthy bowl culture.
Historical Roots
Yogurt's origins trace back to ancient Neolithic pastoralist communities in Mesopotamia around 5000 BCE, where accidental fermentation of warm milk in animal-skin bags naturally preserved perishable dairy. It quickly spread across the Middle East, Central Asia, and the Indian subcontinent, becoming an indispensable nutritional staple in nomadic and agrarian diets alike.
Regional & Cultural Traditions
In traditional Indian households, setting fresh dahi overnight from lukewarm milk using a tiny bit of previous batch starter (jamun) is a daily culinary ritual deeply tied to heritage and hospitality. Across global gastronomy, yogurt anchors Mediterranean, Middle Eastern, and South Asian cuisines, starring in refreshing raitas, cooling lassis, rich marinades, and tangy mezze dips.
Did You Know?
Did you know that the word yogurt originates from the Turkish verb 'yoğurmak', meaning to knead or curdle, reflecting the traditional technique used to agitate fermented milk? Additionally, genetic studies show that the invention of yogurt-making predates recorded human history as an ingenious ancient survival strategy to preserve fresh milk.
Chef & Cooking Tips
If your yogurt turns overly sour, neutralize the excess tartness in your gravies or marinades by whisking in a pinch of sugar, grated fresh coconut, or toasted cashew paste. To instantly rescue a curdled yogurt curry, remove it from the heat immediately, stir in an ice cube, and vigorously whisk until the emulsion re-binds.
Recipes Using Yogurt
Explore 5 recipes featuring Yogurt
Frequently Asked Questions about Yogurt
Common questions on calories, cooking methods, and kitchen storage
How many calories are in Yogurt?
Per 100 grams (raw/dry reference weight), Yogurt contains approximately 61 kcal, 4.7g carbohydrates, 3.5g protein, 3.3g fat, and 0.0g dietary fiber. A typical 50g culinary portion provides roughly 31 kcal before cooking oils, butter, or garnishes are added.
What is Yogurt and how is it used in cooking?
Yogurt is fermented dairy product. Rich in probiotics and calcium. Supports digestion and gut health. Used plain or flavored.
How do you prepare and cook with Yogurt?
Which Variety to Choose: Select whole-milk plain yogurt or traditional Indian dahi for rich, creamy gravies, or opt for strained Greek yogurt for thick dips and marinades. Whisk Before Use: Always vigorously whisk yogurt until completely smooth before adding it to hot gravies to prevent unsightly curdling. Temper into Curries: To safely incorporate yogurt into boiling hot curries or kormas, temper it by whisking in a spoonful of the hot gravy first or mixing in a pinch of gram flour (besan) to stabilize the dairy.
How should Yogurt be stored to keep it fresh?
Room Temperature Shelf Life: Yogurt keeps safely without refrigeration for up to 24 hours in cooler climates, but typically spoils within 4 to 6 hours in tropical Indian heat. Pantry vs Refrigerator: Always store commercial and homemade yogurt sealed in an airtight ceramic or glass dabba in the coldest part of your refrigerator where it stays fresh for 5 to 7 days. Long-Term Freezing: While freezing alters its smooth emulsion and causes separation upon thawing, you can freeze whole yogurt for up to 2 months for use in smoothies and curries.
What are the nutritional qualities of Yogurt?
Yogurt is an exceptionally nutrient-dense dairy food packed with high-quality protein, bone-strengthening calcium, and live probiotics that actively support gut microbiota and enhance immunity. It is significantly easier to digest than fluid milk because bacterial fermentation naturally breaks down lactose, making it gentler on sensitive digestive systems. Regular consumption promotes optimal gut health, improves nutrient absorption, and helps maintain a balanced inflammatory response throughout the body. (For general culinary reference only, not medical advice.)
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