Is Yogurt High in Calories? Can It Cause Weight Gain?

There are significant differences in the caloric content of various types of yogurt. Long-term consumption of high-calorie yogurt in large quantities will likely lead to weight gain. On the other hand, regularly consuming low-calorie, unsweetened yogurt is generally unlikely to cause weight gain. Commercially available flavored yogurts often contain high levels of sugar additives, resulting in a high caloric content. In contrast, homemade unsweetened yogurt tends to have a lower caloric content. For individuals who are overweight and wish to supplement their calcium and protein intake through yogurt, it is advisable to use homemade unsweetened yogurt and avoid high-calorie, sugary yogurts. Alternatively, plain milk can be used as a substitute to provide the necessary nutrients.

Yogurt is a sour and sweet milk-based beverage made by adding beneficial bacteria (fermentation agents) to milk after pasteurization. It is then fermented and cooled before packaging. Commercially available yogurt products are often in the form of solidified, stirred, or with various fruit juices and jam added as auxiliary ingredients, with fruit-flavored varieties being the most common. The consistency of yogurt is not directly related to its nutritional value but is closely linked to its production method. Based on the production method, yogurt can be classified as solidified or stirred. Traditional yogurt packaged in glass or porcelain bottles in China belongs to the solidified type, which has a thick and creamy texture. On the other hand, fruit-flavored yogurts commonly consumed are of the stirred type, which tend to be thinner. In reality, solidified yogurt with a pleasant texture does not necessarily have better nutritional value than stirred yogurt. Stirred yogurt has a finer texture, which is more conducive to digestion. Some stirred yogurts may add thickening agents to increase their consistency. Common thickening agents include gelatin and dietary fiber. Gelatin is a protein colloid that is easily absorbed by the body. Dietary fiber includes alginate, pectin, and plant seed gums, which aid in digestion, have no calories, and are beneficial to human health.

Compared to solidified yogurt, stirred yogurt has a better flavor and more comprehensive nutritional value. However, some thickening agents, such as dextrin and modified starch produced by starch hydrolysis, have high sugar content and may lead to an increase in blood sugar levels.