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Probiotic, full-fat, homemade
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Homemade full-fat cow milk 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 0.9 µg of B12 covers 38% of the Daily Value. Its glycemic index is 35 (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 | 0.29 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 teaspoon (mini) | 10 g | 6 kcal |
| 2 tablespoon (small) | 30 g | 18 kcal |
| 4 tablespoon (medium) | 60 g | 37 kcal |
| 100 g | 100 g | 61 kcal |
| 1 serving (small) | 150 g | 92 kcal |
| 1 serving (medium) | 200 g | 122 kcal |
| 1 serving (large) | 300 g | 183 kcal |
| 1 bottle (large) | 500 g | 305 kcal |
Calculated from 61 calories per 100 g.
Heat the milk, let it cool until warm rather than hot, then stir in a little live plain yogurt as a starter. Keep the covered pot warm until the milk sets, then refrigerate it to firm up.
It usually keeps for about a week when stored covered in a clean container in the refrigerator. Use a clean spoon each time, and discard it if you see mold or notice an unusual smell or color.
It may be runny because the milk was too hot or too cool when the starter was added, the starter was weak, or the yogurt did not stay warm long enough. Chill it fully before judging its final texture.
Yes, a fresh batch can be started with plain homemade yogurt that still contains live cultures. Use a clean spoonful, and refresh the starter periodically because repeated batches can weaken its ability to set the milk.
Yes, but freezing can make it separate or turn grainy when thawed. Stir it well after thawing and use it in sauces, smoothies, or baking rather than expecting the original smooth texture.
Yes, boiling is important if you are starting with raw milk because it reduces harmful microbes. Let the milk cool before adding the starter; milk that is too hot can kill the cultures needed for fermentation.
High heat inactivates most of the live cultures in homemade yogurt. For a dish where you want to retain them, stir the yogurt in after cooking, once the food is no longer very hot.
Yes, it can replace Greek yogurt in many recipes, but it is usually thinner. For dips or thick toppings, drain it through a clean cloth in the refrigerator until it reaches the consistency you want.
A layer of pale liquid is whey, a normal part of yogurt that can separate when the pot is moved, the yogurt is stirred, or it ferments for a long time. Pour it off or stir it back in.
Discard it if you see mold, pink or unusual discoloration, or detect a clearly unpleasant smell. A little sourness and a pool of whey are normal features of yogurt and do not by themselves mean it has spoiled.
Vitamins
B12
0.91µg · 38% 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
8.58µg · 16% DV
Zinc
1.45mg · 13% 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 full-fat cow milk yogurt is made by fermenting cow’s milk with yogurt cultures, without removing the milk fat. Its thickness and tang can vary with the milk and how long it ferments, so a homemade batch may be mild and spoonable or noticeably tart and firm. If the cultures remain live, it can also provide beneficial bacteria as part of a varied diet.
It works at breakfast with fruit, oats or honey, and is just as useful alongside savoury meals, stirred into soups and sauces, or mixed with cucumber and herbs. It provides protein and has a creamy, satisfying richness; each 100 g contains 3.5 g of protein. Pair it with fresh fruit or vegetables for a simple snack, or use it in place of cream in a dressing.
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
✓ 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
2.21g
POLYUNSATURATED
0.27g
Omega 6:3 ratio 2.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.