Full-fat natural yogurt
Nutritional profile
Per 100g, Full-fat natural yogurt provides 61 kcal with 3.5g protein, 4.7g carbs and 3.3g fat. Macro profile: fat-dominant. Use the macro chart above to plan portions aligned with your daily targets.
Health properties & benefits
Complete protein (casein + whey), calcium and vitamin D (fortified). Yogurt and cheese provide probiotics depending on product.
Sports performance & fitness
Greek yogurt and cottage cheese are excellent protein snacks. Pre-sleep casein may support overnight protein synthesis.
Ideal timing
Post-workout: dairy + fruit. Pre-sleep: slow casein (cottage cheese, Greek yogurt).
Preparation & combinations
Unsweetened versions. Greek yogurt as protein base for snacks.
Key micronutrients
- Calcium
- Vitamin D
- Vitamin B12
- Phosphorus
- Probiotics
- Riboflavin
Myths & practical tips
Myth: «Dairy inflames everyone». Tolerance is individual; test digestion and choose fermented if mildly sensitive.
Nutritional profile
Per 100g, Full-fat natural yogurt provides 61 kcal with 3.5g protein, 4.7g carbs and 3.3g fat. Macro profile: fat-dominant. Use the macro chart above to plan portions aligned with your daily targets.
Health properties & benefits
Complete protein (casein + whey), calcium and vitamin D (fortified). Yogurt and cheese provide probiotics depending on product.
Sports performance & fitness
Greek yogurt and cottage cheese are excellent protein snacks. Pre-sleep casein may support overnight protein synthesis.
Ideal timing
Post-workout: dairy + fruit. Pre-sleep: slow casein (cottage cheese, Greek yogurt).
Preparation & combinations
Unsweetened versions. Greek yogurt as protein base for snacks.
Key micronutrients
- Calcium
- Vitamin D
- Vitamin B12
- Phosphorus
- Probiotics
- Riboflavin
Myths & practical tips
Myth: «Dairy inflames everyone». Tolerance is individual; test digestion and choose fermented if mildly sensitive.
Best for
Greek yogurt and cottage cheese are excellent protein snacks. Pre-sleep casein may support overnight protein synthesis.
Key micronutrients
- Calcium
- Vitamin D
- Vitamin B12
- Phosphorus
- Probiotics