Nutritional Values of Yogurt and Soy Yogurt

Although the nutritional values of natural products can fluctuate, guide values are quite interesting. We detail the various ingredients of yogurt.Nutritional Values of Yogurt

Yogurt is a natural product, whose nutritional values and nutrients can swivel strongly. The number of bacteria is not considered here since these can be very different.

Nutritional values, fats, vitamins, minerals and calories

In the following are the nutrients, calories, minerals, vitamins and amino acids for yogurt and the soy alternative (soy yogurt) described.

Nutritional values and calories of natural yogurt and soy yogurt

The physiological values of a food are generally referred to as nutritional values. They depend on the amount and the proportion of their ingredients. Availability for the human organism also plays a role.

The energy content of food, also called calorific value, is stated not only in kilojoules but also in kilocalories. In 1990, an EU Directive on this nutritional value label indicated that the information on the packages should be presented in kilojoules as well as in kilocalories.

Nutritional values unit Magermilch yogurt 
(0.1 – 0.5%)
Low-fat yogurt 
(1.5%)
Whole milk yogurt 
(3%)
Soy yogurt
Source: US Department of Agriculture (USDA), 2012
water G 85.23 85.07 87.90 77.50
energy Kcal 56 63 61 94
energy KJ 233 265 257 394
Proteins, protein G 5.73 5.25 3.47 3.50
Fat, overall G 0.18 1.55 3.25 1.80
ash G 1.18 1.09 0.72 1.24
carbohydrates G 7.68 7.04 4.66 15.96
Fiber G 0.0 0.0 0.0 0.2
Nutritional values of yogurt

Salary of minerals in yogurt

The minerals contained in the yogurt, such as iron or calcium, are usually called minerals in everyday life. These are inorganic nutrients which the human organism can not produce independently. For this reason, they have to be fed with food, for example by yogurt.

Minerals unit Magermilch yogurt 
(0.1 – 0.5%)
Low-fat yogurt 
(1.5%)
Whole milk yogurt 
(3%)
Soy yogurt
Source: US Department of Agriculture (USDA), 2012
Calcium, Ca Mg 199 183 121 118
Iron, Fe Mg 0.09 0.08 0.05 1.06
Magnesium, Mg Mg 19 17 12 40
Phosphorus, P Mg 157 144 95 38
Potassium, K Mg 255 234 155 47
Sodium, Na Mg 77 70 46 35
Zinc, Zn Mg 0.97 0.89 0.59 0.31
Copper, Cu Mg 0.015 13 0.009 0.075
Manganese, Mn Mg 0.005 4 0.004
Selenium, Se Μg 3.6 3.3 2.2 13.0
Fluoride, F 1 Μg 12.0 12.0 12.0
Minerals of yogurt

Salary of vitamins in yogurt

The vitamins are organic compounds, which can not be built up by the body in the required quantity from the metabolism. Therefore, many vitamins must be consumed with food and are essential that the body needs them for vital functions. Vitamins have different tasks in the body.

Many reactions that have to do with the metabolism are triggered by vitamins. They regulate, for example, the utilization of carbohydrates, proteins (also called proteins) and minerals. They also provide for their dismantling and conversion, which benefits energy production. When building cells, blood cells, bones and teeth, vitamins are indispensable.

They also strengthen the immune system. Each vitamin fulfills its own task and therefore have different effects on the body.

Vitamins unit Magermilch yogurt 
(0.1 – 0.5%)
Low-fat yogurt 
(1.5%)
Whole milk yogurt 
(3%)
Soy yogurt
Source: US Department of Agriculture (USDA), 2012
Vitamin C, ascorbic acid Mg 0.9 0.8 0.5 2.5
Vitamin B1, thiamine Mg 0.048 44 0.029 0.060
Vitamin B2, riboflavin Mg 0.234 214 0.142 0.020
niacin Mg 0.124 114 0.075 0.240
Pantothenic acid Mg 0.641 591 0.389  
Vitamin B6 Mg 0.053 49 0.032 0.020
Folate, total Μg 12 11 7 6
Folic acid Μg 0 0 0 0
Choline, in total Mg 15.2 15.2 15.2 48.4
Betaine 1 Mg 0.9
Vitamin B12 Μg 0.61 0.56 0.37
Vitamin A, retinol Μg 2 14 27 2
Carotene, beta Μg 0 2 5 20
Carotene, alpha Μg 0 0 0 0
Vitamin A, IU IU 7 51 99 33
Lycopene Μg 0 0 0 0
Lutein + zeaxanthin Μg 0 0 0 0
Vitamin E (alpha-tocopherol) Mg 0.00 0.03 0.06 0.31
Vitamin D3 (cholecalciferol) Μg 0.0 0.0 0.1
Vitamin D IU 0 1 2 0
Vitamin K (phylloquinone) Μg 0.2 0.2 0.2 3.5
Vitamins of yogurt

Content of fatty acids in yogurt

The saturated and unsaturated fatty acids provide some energy for the body. They support the immune system and have positive effects on various metabolic processes.

According to the German Society for Nutrition (DGE), 30% of the energy requirement is to be covered by 10% saturated fatty acids and 10-13% by monounsaturated fatty acids. For the rest, the polyunsaturated fatty acids are recommended.

Fats, fatty acids unit Magermilch yogurt 
(0.1 – 0.5%)
Low-fat yogurt 
(1.5%)
Whole milk yogurt 
(3%)
Soy yogurt
Source: US Department of Agriculture (USDA), 2012
Fat, total fatty acids G 0.18 1.55 3.25 1.80
hereof: saturated fatty acids G 0.116 1 2.096 0.259
Of which monounsaturated fatty acids G 0.049 0.426 0.893
Of which polyunsaturated fatty acids G 0.005 0.044 0.092 1.017
cholesterol Mg 2 6 13 0
Fatty acids of yogurt

Amount of amino acids in yogurt

Proteins, also called proteins or proteins, are biological macromolecules, which are composed of amino acids. They are found in every cell of the body and give this form. The basic building blocks of proteins are called α-amino acids, although there are still many different types of amino acids. The animal and human organism need amino acids, but some can not produce independently.

These are called essential amino acids, which can be consumed with food. Valine, methionine, leucine, isoleucine, phenylalanine, tryptophan, threonine and lysine are considered as essential amino acids (L-α-amino acids). In addition, there are the semi-essential amino acids, which do not always have to be taken. Only in special situations, for example, during growth or severe injuries, you must take them additionally. All other amino acids can be directly synthesized or modified by the body.

amino acids unit Magermilch yogurt 
(0.1 – 0.5%)
Low-fat yogurt 
(1.5%)
Whole milk yogurt 
(3%)
Soy yogurt
Source: US Department of Agriculture (USDA), 2012
Proteins, whole protein G 5.73 5.25 3.47 3.50
Tryptophan G 0.032 0.03 0.020
Threonine G 0.235 0.216 0.142
Isoleucine G 0.313 0.286 0.189
Leucine G 0.577 0.529 0.350
Lysine G 0.514 0.471 0.311
Methionine G 0.169 0.155 0.102
Cystine G 0.052 0.048 0.032
Phenylalanine G 0.313 0.286 0.189
Tyrosine G 0.289 0.265 0.175
Valine G 0.474 0.434 0.287
Arginine G 0.172 0.158 0.104
Histidine G 0.142 0.13 0.086
Alanine G 0.245 0.225 0.148
Aspartic acid G 0.454 0.416 0.275
Glutamic acid G 1.122 1.028 0.679
Glycine G 0.138 0.127 0.084
Proline G 0.679 0.622 0.411
Serine G 0.355 0.325. “ 0.215
Amino acids of yogurt

Further information

The top lists are natural yogurts, without other ingredients and a non-flavored soy yogurt. Fruit yogurts or flavored yogurts differ very strongly in calories, proteins, and other nutrients.
Since this is a natural food, natural yogurts can also be subject to severe fluctuations.

References

The data listed here comes from the food database of the US Department of Agriculture (USDA) and were brought together in 2012.

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