Yogurt
Overview
Yogurt is fermented dairy providing live probiotics, complete protein, calcium, and B vitamins, supporting gut–brain axis communication. Key contributions include calcium, protein, and zinc. Pair with berries or nuts for polyphenol synergy.
Protein profile: Complete essential amino acid profile.
Food Context
Synergies
- Part of fermented foods strategy; fermented foods provide live microbes + postbiotic peptides; improved SCFA pools; vagal signaling
- Supports gut microbiome diversity; dietary diversity (≥30 plant foods per week) supports microbial richness and resilience
- Pair with berries/nuts for polyphenol synergy; practical pairings: berries + yogurt/nuts
Sourcing
- Choose products with live active cultures for probiotic benefits
Essential Amino Acid Profile
This food provides a complete essential amino acid profile typical of animal proteins.
Recipes
3 recipes containing this food
Black Bean & Sweet Potato Vegetable Chilli
A fibre-rich bean and vegetable chilli with warming spices and slow carbohydrates for steady energy and satiety.
Ginger Yogurt and Blueberries
A polyphenol-rich breakfast bowl with high fibre, combining ginger, omega-3 nuts, blueberry polyphenols, and probiotic yogurt.
Matcha Mitochondria Smoothie
Mitochondrial energising smoothie rich in polyphenols, magnesium, and antioxidants
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 94.5 kcal | — |
| Protein | 8.8 g | — |
| Total fat | 4.4 g | — |
| Saturated fat | 2.4 g | — |
| Carbohydrates | 4.8 g | — |
| Sugars | 3.2 g | — |
Key micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 0 mg | 0% |
| Zinc | 0.5 mg | 4.3% |
| Magnesium | 10.7 mg | 2.5% |
| Calcium | 110.9 mg | 11.1% |
| Potassium | 146.9 mg | 4.3% |
| Vitamin B6 | 0 mg | 2.6% |
Bioactive compounds
Values below are often from specialist compositional databases or literature, not the standard USDA panel. Asterisks (*) refer to source notes at the bottom of this section.
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| ALA | 639.4 mg | — |
Note: Bioactive-compound values vary substantially by cultivar, species, cocoa or oil percentage, processing, and brand formulation. Show quantitative values only where a defensible source exists; otherwise prefer qualitative presence statements or ranges in source notes.
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
6 substances in this food
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Vitamin B6 (Pyridoxine → PLP)
PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation
ALA (Alpha-Linolenic Acid)
Essential omega-3 precursor; limited conversion to DHA/EPA
References
- Fermented dairy mentioned as nutrient-dense animal food
- Practical pairings: spinach + eggs, tomatoes + olive oil, salad + oil, carrots + tahini, kale + avocado, berries + yogurt/nuts
- Cultured dairy: Yogurt, kefir, buttermilk (if tolerated) provide live microbes + postbiotic peptides; improved SCFA pools; vagal signaling
- Serotonin: Mood regulation, emotional control, impulse moderation; food sources include turkey, eggs, dairy, soy, seeds, oats, bananas (yogurt provides tryptophan)
- Fermentation goes further: lactic acid bacteria acidify the medium, activating microbial and endogenous phytases, while also increasing B-vitamin levels LeBlanc et al. 2011