Everything You Need to Know About Yogurt

yogurt, yoghurt, yoguhurt, milk, Balkan, set, stirred, greek, protein, creamy

(HealthCastle.com) Yogurt, yoghurt or yoguhurt, they all refer to the same thing - a milk product requiring bacterial fermentation during the production process.  The beneficial bacteria (also known as yogurt cultures) acts on the lactose in milk to give yogurt a distinct texture and tangy flavor.  

This unique dairy product is rich in protein, calcium, riboflavin, vitamin B6, and vitamin B12 but the nutrient content of yogurt varies, depending on the production process.  

There are three types of yogurt:

  • Set (Balkan) Style - this thick texture yogurt is prepared by pouring warm cultured milk mixture into a container without any further stirring.  This yogurt is good for enjoying plain or using in recipes, such as Apple Coleslaw with Tangy Yogurt Dressing.
  • Stirred Style - this yogurt has a thinner texture, using the preparation method as the Balkan style.  The only difference is this yogurt has to be cooled in a container before stirring in fruit.  This flavored yogurt is often eaten as desserts or used in cold beverages, such as fruit smoothies.
  • Greek Style - this yogurt has the thickest texture among all the three.  This yogurt is made from milk that has had some water removed or it has been made by straining whey from plain yogurt to make it thicker and creamier.  Because of its high heat resistant characteristics, Greek yogurt is great for cooking and baking such as Yogurt Pound Cake

The following is the nutrient comparison table of the three types of yogurt (per 125g serving, prepared with non-fat milk):


Set Style


Stirred Style

(Fruit Bottom)

Greek Style


Calories (kcal) 60 90 70
Fat (g) 0 1 0
   Saturated Fat (g) 0 0.5 0
Cholesterol (mg) 5 5 10
Sodium (mg) 75 55 10
Carbohydrate (g) 10 18 5
   Fibre (g) 0 0 0
   Sugar (g) 5 14 2
Protein (g) 6 3 13




HONcode accreditation seal.About HealthCastle.com

HealthCastle, founded in 1997, is the largest online nutrition community run by Registered Dietitians. Information on this site is provided for informational purposes and is not meant to substitute for the advice provided by your own physician or dietitian. Information and statements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.