Many people skip over plain low-fat yogurt for flavored varieties while grocery shopping, primarily because of the tart taste of plain yogurt. However, it is often a healthier option with no added sugar and more protein than its flavored counterparts.
Calorie Content
Plain low-fat yogurt contains 143 calories per 8-oz. container, which is considered the standard serving by the U.S. Department of Agriculture. A majority of the calories comes from the yogurt's carbohydrate content.
Important Nutrients
Plain low-fat yogurt contains several essential nutrients. Of most importance, one 8-oz. serving has 16 g of protein and 42 percent of the suggested daily calcium requirement. Plain low-fat yogurt also is an excellent source of riboflavin, vitamin B12, phosphorus and zinc.
Yogurt and Weight Management
Many weight loss programs list low-fat dairy, including plain yogurt, as a healthy snack option because of its high-protein content, which can assist in weight management. Try mixing plain low-fat yogurt with fresh fruit, such as blueberries or raspberries, for a quick, filling snack to stave off hunger between breakfast and lunch.
Ingredient Substitutions
Plain low-fat yogurt is also commonly listed as an ingredient substitute to reduce the fat and calorie content in many recipes. You can use low-fat plain yogurt instead of sour cream as a dressing base or on top of a baked potato; it can also replace ice cream in your morning fruit smoothie.
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