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Homemade, additive-free cow's milk yogurt
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Homemade cow 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 µg of B12 covers 41% of the Daily Value. Its glycemic index is 36 (low), so it raises blood sugar slowly.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 149 kcal | |
| Total fat | 8.1 g | 10% |
| Saturated fat | 5.15 g | 26% |
| Trans fat | 0.2 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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| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 245 g | 149 kcal |
| 1 tablespoon (medium) | 15 g | 9 kcal |
| 100 g | 100 g | 61 kcal |
| 1 serving (small) | 100 g | 61 kcal |
| 1 piece (medium) | 125 g | 76 kcal |
| 1 cup (small) | 150 g | 92 kcal |
| 1 serving (medium) | 200 g | 122 kcal |
| 1 serving (large) | 300 g | 183 kcal |
| 1 cup (large) | 350 g | 214 kcal |
Calculated from 61 calories per 100 g.
To make homemade cow yogurt, heat the milk, let it cool until warm, then stir in a little plain yogurt as a starter. Keep the covered container warm and undisturbed while it ferments, then refrigerate it to set.
Homemade cow yogurt becomes more sour when it ferments for longer or in a warmer place. For a milder taste, stop fermentation sooner and chill it promptly; its flavor can continue to sharpen during storage.
Homemade cow yogurt is best used within about a week when kept covered and refrigerated. Use a clean spoon each time, and discard it if you see mold or notice an unusual smell or color.
Homemade cow yogurt can separate into curds and whey if it is moved during fermentation, overheated, or left to ferment for too long. Keep it still until set, then chill it; a gentle stir can recombine some of the liquid.
Yes, homemade cow yogurt can be frozen, but thawing often makes it grainy or watery because the texture separates. Stir it after thawing and use it in sauces, baking, or smoothies rather than expecting it to feel freshly made.
Yes, the whey separated from homemade cow yogurt is usable and does not need to be poured away. Stir it back in, or add it to soups, bread dough, pancakes, or smoothies for a tangy liquid ingredient.
For thicker homemade cow yogurt, simmer the milk after heating it so some water evaporates, and avoid disturbing the container while it ferments. Straining the finished yogurt through clean cheesecloth also makes it thicker.
Yes, a fresh batch of plain homemade cow yogurt can start another batch if it still has active cultures. Save a little before serving; after several generations, the next batch may become less reliable or change in texture.
Raw milk should be thoroughly boiled before making homemade cow yogurt, then cooled to a warm temperature before adding the starter. Pasteurized milk is already heat-treated, but heating it again can help produce a thicker set.
Yes, homemade cow yogurt can replace sour cream in dips, dressings, and many baked goods, though it is usually tangier and thinner. For a closer texture, strain it first; add it to hot sauces off the heat to reduce curdling.
Vitamins
B12
0.98µg · 41% DV
B2
0.44mg · 34% DV
Biotin
8.58µg · 29% DV
B5
0.86mg · 17% DV
Minerals
Phosphorus
233mg · 33% DV
Calcium
294mg · 29% DV
Iodine
32µg · 21% DV
Potassium ⭐
380mg · 11% DV
Sodium
113mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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.
Homemade cow yogurt is made by warming cow’s milk, adding a starter culture and leaving it to ferment. It is a familiar staple in Turkish home cooking, where the set can be mild or pleasantly tangy depending on the milk and how long it ferments. Its texture is usually creamy, ranging from softly spoonable to quite thick. It is eaten plain at breakfast, served alongside savoury dishes, or stirred into soups and used for cacık, a cool yogurt-and-cucumber dish. It provides protein as well as fat and carbohydrate. For a simple lighter snack, pair it with fresh fruit; for a savoury meal, cucumber and herbs make an easy accompaniment.
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.
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.
NOVA 2
Minimally 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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
5.15g
MONOUNSATURATED
1.96g
POLYUNSATURATED
0.32g
Omega 6:3 ratio 2.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.