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Birsah full-fat yogurt Calories
Full-fat plain yogurt
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Birsah full-fat yogurt (245 g) has 149 calories. That works out to 61 calories per 100 g. It contains 11.5 g of carbs, 8.6 g of protein, 8.1 g of fat and 0 g of fiber. Its 1.1 µg of B12 covers 44% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Birsah full-fat yogurt Nutrition Facts
Selected: 1 cup (medium) · 245 g
149
KCAL / 245G
Carbs
11.5g
· 4% DV
Protein
8.6g
· 17% DV
Fat
8.1g
· 10% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 30% · Protein 22% · Fat 48%
Birsah full-fat yogurt nutrition facts table · 1 cup (medium) (245 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 149 kcal | |
| Total fat | 8.1 g | 10% |
| Saturated fat | 5.15 g | 26% |
| Trans fat | 0.25 g | |
| Sodium | 113 mg | 5% |
| Total carbohydrate | 11.5 g | 4% |
| Fiber | 0 g | 0% |
| Protein | 8.6 g | 17% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Birsah full-fat yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 245 g | 149 kcal |
| 1 tablespoon (shredded) | 15 g | 9 kcal |
| 1 tablespoon (medium) | 30 g | 18 kcal |
| 100 g | 100 g | 61 kcal |
| 1 cup (small) | 120 g | 73 kcal |
| 1 serving (small) | 150 g | 92 kcal |
| 1 serving (medium) | 200 g | 122 kcal |
| 1 cup (large) | 300 g | 183 kcal |
| 1 pack (whole) | 500 g | 305 kcal |
Calculated from 61 calories per 100 g.
Frequently Asked Questions About Birsah full-fat yogurt
Is Birsah full-fat yogurt healthy?
Yes, Birsah full-fat yogurt can be a nutritious food, providing protein and calcium. Because it is full-fat, it also contains saturated fat, so it fits best as part of a varied diet rather than as your only dairy choice.
Can you cook with Birsah full-fat yogurt?
Yes, Birsah full-fat yogurt works in sauces, soups and marinades. To help prevent curdling in a hot dish, whisk a little hot liquid into the yogurt first, then stir the mixture into the pan over low heat.
Can Birsah full-fat yogurt replace sour cream?
Yes, Birsah full-fat yogurt can replace sour cream in dips, toppings and many recipes. It is usually tangier and less rich, so add it off the heat in cooked dishes to keep it from splitting.
Does Birsah full-fat yogurt contain probiotics?
Yogurt is made using live bacterial cultures, but that does not confirm how many live cultures remain in a particular Birsah full-fat yogurt product. Check its packaging for information about live cultures or heat treatment after fermentation.
Is Birsah full-fat yogurt suitable for people with lactose intolerance?
Not necessarily: Birsah full-fat yogurt contains dairy and may contain lactose. Some people with lactose intolerance tolerate yogurt better than milk, but it can still cause symptoms; it is not a lactose-free product.
Why is there liquid on top of Birsah full-fat yogurt?
That liquid is usually whey, which naturally separates from Birsah full-fat yogurt. You can stir it back in for a looser texture or pour it off; its presence alone does not mean the yogurt has spoiled.
Can you freeze Birsah full-fat yogurt?
Yes, you can freeze Birsah full-fat yogurt, but thawing may leave it separated or grainy. Use thawed yogurt in smoothies, sauces or cooked dishes, where the texture change is less noticeable.
How do you make Greek-style yogurt from Birsah full-fat yogurt?
You can make a thicker, Greek-style version of Birsah full-fat yogurt by draining it through a clean, fine cloth or coffee filter in the refrigerator. The longer it drains, the thicker it becomes.
Can you use Birsah full-fat yogurt in overnight oats?
Yes, Birsah full-fat yogurt works well in overnight oats. Stir it with oats and your preferred liquid, cover, and refrigerate until the oats soften; add fresh fruit or crunchy toppings just before eating.
Is Birsah full-fat yogurt the same as Greek yogurt?
No, Birsah full-fat yogurt is not automatically Greek yogurt. Greek yogurt is typically strained to remove more whey, making it thicker and more concentrated; check the product name and texture rather than assuming a full-fat yogurt is strained.
Birsah full-fat yogurt Vitamins & Minerals
Vitamins
B12
1.05µg · 44% DV
Biotin
8.58µg · 29% DV
B2
0.34mg · 26% DV
B5
0.96mg · 19% DV
Minerals
Phosphorus
233mg · 33% DV
Calcium
296mg · 30% DV
Selenium
9.07µg · 16% DV
Zinc
1.45mg · 13% DV
Potassium ⭐
380mg · 11% DV
Sodium
113mg · 5% DV
Birsah full-fat yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Birsah full-fat yogurt
To burn the 149 calories in 1 cup (medium) (245 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Birsah full-fat yogurt?
Birsah full-fat yogurt is a plain cultured dairy product, made by fermenting milk with yogurt cultures. In Turkey, yogurt is an everyday staple, served at home alongside meals as well as at breakfast or as a simple snack.
It has a creamy texture and a gently tangy taste. Enjoy it by the spoonful, pair it with soups and vegetable dishes, or mix it with cucumber and herbs for a cooling accompaniment. Its protein and fat make it more satisfying than a very light snack; for a fresh breakfast, try it with fruit or oats, or use a modest portion as a sauce base in place of richer toppings.
How Nutritious Is Birsah full-fat yogurt?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Birsah full-fat yogurt Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Birsah full-fat yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Birsah full-fat yogurt Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Birsah full-fat yogurt Fat Profile
SATURATED
5.15g
MONOUNSATURATED
2.21g
POLYUNSATURATED
0.29g
Omega 6:3 ratio 3.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.