To achieve or maintain a healthy weight, understanding not just what you eat but how much is crucial. Are you aware of what constitutes an appropriate Serving Of Yogurt? Do you know the difference between a portion and a serving when it comes to yogurt and other foods? This guide will clarify portions and servings, with a special focus on incorporating the right serving of yogurt into your diet for optimal health.
To reach or stay at a healthy weight, how much you eat is just as important as what you eat.
Portion vs. Serving: Yogurt and Beyond
It’s easy to confuse the terms “portion” and “serving,” especially when considering a healthy food like yogurt. A portion is the amount of yogurt you choose to eat at any given time – whether you’re scooping it at home, buying a pre-packaged container, or enjoying a yogurt parfait at a restaurant. A serving, or serving size, is the standardized amount of yogurt (or any food) recommended, often found on the Nutrition Facts label of packaged yogurt products. This serving size is a key piece of information for understanding the nutritional content of what you consume.
Serving sizes are standardized to help you compare nutritional information across different yogurt brands and types. They are typically measured in cups, ounces, or grams. For yogurt, a common serving size is usually around 6 ounces, but it’s essential to check the label as this can vary. Your chosen portion size of yogurt might be the same as the serving size, or it could be more or less, depending on your needs and preferences.
To determine how many servings are in a container of yogurt, always check the “Servings Per Container” at the top of the Nutrition Facts label, right above “Serving Size.” For example, a larger tub of yogurt might list a serving size as 1 cup, but contain multiple servings overall. If you were to eat 2 cups from this tub, you would be consuming two servings of yogurt.
Understanding servings is vital for calorie counting and nutrient tracking. Let’s say a single serving of a particular yogurt is 150 calories. Consuming two servings would mean you’re taking in 300 calories and double the amount of other nutrients listed on the label. Being mindful of yogurt servings helps you accurately manage your calorie intake and make informed dietary choices.
Figure 1. Nutrition Facts label
View full-sized imageSample Nutrition Facts label for frozen lasagnaSource: U.S. Food and Drug Administration
Changes in Yogurt Serving Sizes Over Time
Serving sizes aren’t static; they evolve to reflect typical eating habits. The U.S. Food and Drug Administration (FDA) has updated serving sizes for various foods, including yogurt, to better represent how much people actually eat. Previously, a standard serving size for yogurt was often 8 ounces. However, recent updates to Nutrition Facts labels have adjusted this, with a more common serving size now being 6 ounces. This change aims to provide more realistic nutritional information based on current consumption patterns.
It’s important to remember that these serving sizes on yogurt labels, whether 6 ounces or another amount, are not recommendations for how much yogurt you should eat. They are standardized amounts to help you understand the nutritional content per serving and compare different products. Your individual needs might require a different portion size of yogurt.
Figure 2. FDA serving size changes
View full-sized imageSome serving sizes on food labels may be larger or smaller than they were before.Source: U.S. Food and Drug Administration
Determining Your Ideal Yogurt Serving
The serving size listed on yogurt packaging provides a nutritional baseline, but the right amount of yogurt for you depends on several personal factors. Your daily calorie needs, which influence the appropriate serving of yogurt, are determined by:
- Age: Calorie requirements change as you age.
- Weight and Height: Larger individuals generally need more calories.
- Metabolism: Metabolic rate varies from person to person.
- Gender: Men and women often have different calorie needs.
- Activity Level: More active people require more calories to fuel their bodies.
For example, a highly active young adult will likely need a larger serving of yogurt as part of their daily calorie intake compared to a less active senior. To personalize your yogurt portion sizes and overall calorie intake, consider using online resources and tools that calculate your individual needs based on these factors. Consulting with a registered dietitian or nutritionist can also provide tailored guidance on incorporating yogurt and other foods into a balanced diet.
How many calories you need each day depends on your age, weight, metabolism, sex, and physical activity level.
Utilizing Nutrition Facts for Yogurt Servings
The Nutrition Facts label on yogurt containers is your primary tool for understanding serving sizes and nutritional content. It tells you the calories, fat, protein, carbohydrates, and other nutrients in one serving of yogurt. Since many yogurt containers hold more than one serving, paying close attention to the serving size is crucial. The updated Nutrition Facts label emphasizes calorie information per serving in larger, bolder print, making it easier to quickly assess the calorie content of a serving of yogurt.
Additional Insights from Yogurt Nutrition Labels
Beyond calories, the Nutrition Facts label offers valuable details about a serving of yogurt:
Figure 3. Side-by-side comparison of original and new Nutrition Facts labels
View full-sized imageCurrent Nutrition Facts label (left) and updated label (right)Source: U.S. Food and Drug Administration
Combining Nutrition Facts with Dietary Guidelines for Yogurt
For a holistic approach to healthy eating, use the Nutrition Facts label in conjunction with resources like MyPlate. MyPlate offers personalized dietary recommendations based on your calorie needs. By combining the serving information on yogurt labels with MyPlate guidelines, you can determine how yogurt fits into your daily intake of dairy, protein, and overall balanced nutrition. This integrated approach helps you make informed choices about yogurt servings and ensures you’re meeting your nutritional goals.
Figure 4. Nutrition Facts label and MyPlate.gov
View full-sized imageBecome healthier by using the Nutrition Facts label together with the MyPlate app.Source: U.S. Food and Drug Administration
Tracking Your Yogurt Servings and Eating Habits
Monitoring your food intake, including yogurt servings, is a powerful tool for portion control. Keeping track of what, when, where, why, and how much you eat can reveal patterns and help you make healthier choices. Utilize food trackers – whether digital apps or simple notebooks – to record your daily yogurt servings and meals. Mobile apps like the Start Simple with MyPlate app can be particularly helpful for tracking both food and physical activity.
The sample food tracker below illustrates how tracking can highlight eating habits. Notice how the individual’s choices throughout the day, including yogurt consumption, contribute to their total calorie intake. In this example, a more mindful serving of yogurt as an afternoon snack could have prevented overeating later in the evening.
Figure 5. Sample food tracker
Thursday
| Time | Food | Amount | Estimated Calories | Place | Hunger/Reason |
|---|---|---|---|---|---|
| 8 a.m. | Coffee, Black | 6 fl. oz. | 2 | Home | Slightly hungry |
| Banana | 1 medium | 105 | |||
| Low-fat yogurt | 1 cup | 250 | |||
| 1 p.m. | Grilled cheese sandwich | 281 | Work | Hungry | |
| Apple | 1 medium | 72 | |||
| Potato chips | Single-serving bag, 1 ounce | 152 | |||
| Water | 16 fl. oz. | 0 | |||
| 3 p.m. | Chocolate-chip cookies | 5 medium-sized | 345 | Work | Not hungry/bored |
| 8 p.m. | Mini chicken drumsticks with hot pepper sauce | 4 | 312 | Restaurant, while out with friends | Very hungry |
| Taco salad | 3 cups in fried flour tortilla with beans and cheese | 586 | |||
| Chocolate cheesecake | 1 piece, 1/12 of 9-inch cake | 479 | |||
| Soft drink | 12 fl. oz. | 136 | |||
| Latte | Espresso coffee with whole milk, 16 ounces | 196 | |||
| Total Calories = | 2,916 |
If you find yourself eating yogurt or other foods out of boredom or emotions rather than hunger, identify alternative activities to distract yourself. Engage in a phone call, take a walk, or choose a healthier snack option like a piece of fruit or a small serving of nuts. By understanding your eating patterns, including your typical serving of yogurt, you can make conscious adjustments towards healthier habits.
Managing Yogurt Portions at Home
You don’t need to meticulously measure every spoonful of yogurt forever. The goal is to develop an understanding of typical serving sizes and portion control. Here are practical tips for managing yogurt portions at home:
- Serve Yogurt onto a Dish: Pour a serving of yogurt onto a bowl instead of eating directly from a large container.
- Mindful Eating: Avoid distractions while eating yogurt, like TV or working. Focus on the taste and texture.
- Eat Slowly: Savor each bite of yogurt, allowing your body time to register fullness.
- Use Smaller Bowls: Opt for smaller bowls for yogurt to naturally reduce portion sizes.
- Limit High-Calorie Additions: Be mindful of sugary toppings or high-fat additions to your yogurt, as these can increase the overall calorie count of your serving of yogurt.
- Freeze Excess Yogurt: If you have leftover yogurt, freeze it in single-serving portions for future smoothies or frozen treats.
- Regular Meal Times: Eating meals, including yogurt as part of breakfast or snacks, at regular times can prevent overeating later.
- Pre-Portion Snacks: Divide larger containers of yogurt into single-serving containers for grab-and-go healthy snacks.
A family sharing a meal around a dinner table.
Yogurt Portions When Eating Out
Maintaining portion control, including appropriate servings of yogurt, can be challenging when eating out. Here are strategies for managing yogurt and overall portions when dining away from home:
- Share Meals: Split a yogurt parfait or dessert with a friend.
- Choose Wisely: Opt for restaurants with healthy options and controlled portions.
- Order Appetizers or Sides: Consider a small yogurt-based appetizer or a side of fruit instead of a large, heavy meal.
- Request No Extras: Ask to skip bread or chips offered at the table to save room for your yogurt or main course.
- Choose Smaller Sizes: If available, select the small or regular size yogurt option instead of a large or “super-size” version.
- Calorie Information: Look for menus that provide calorie information to make informed choices about yogurt and other dishes.
- Stop When Full: Pay attention to your body’s fullness cues and stop eating yogurt or your meal when you’re satisfied, not overly full.
A salad of black beans, avocado, corn, tomato, rice, and quinoa.
Value vs. Volume: Rethinking “Value Meals” with Yogurt in Mind
The allure of “value meals” and upsizing options can be strong. However, remember that while a larger portion might seem like a better deal financially, it often means excess calories that aren’t beneficial for your health. When considering yogurt or any meal deal, prioritize your health and choose a serving size that aligns with your needs, rather than just the perceived “value” of more food.
Healthy Eating and Yogurt on a Budget
Eating healthily, including enjoying nutritious yogurt servings, doesn’t have to be expensive. Here are budget-friendly tips:
- Seasonal Produce: Buy fruits to pair with your yogurt when they are in season for better prices. Local farmers markets can be a good source, but compare prices to grocery stores.
- Serving Size Awareness: Stick to recommended serving sizes of yogurt and other packaged foods to make your groceries last longer and manage your budget.
- Family-Style Dining: When eating out, consider ordering a few dishes to share family-style, allowing everyone to enjoy a reasonable portion of each, including yogurt-based options if available.
Clinical Trials for Weight Management
The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) actively conducts and supports clinical trials focused on weight management and related health topics.
Participating in Weight Management Research
Clinical trials are vital for advancing medical knowledge and improving healthcare. By volunteering for clinical studies, you contribute to research that helps doctors and scientists better understand health conditions and develop more effective treatments and preventative measures.
Find out if clinical studies are right for you.
Watch a video of NIDDK Director Dr. Griffin P. Rodgers explaining the importance of participating in clinical trials.
Finding Weight Management Clinical Studies
To explore clinical studies on weight management, visit ClinicalTrials.gov. This resource lists both federally funded and other studies. Always consult with your healthcare provider before participating in any clinical study.
Last Reviewed July 2021
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This content is provided as a service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), part of the National Institutes of Health. NIDDK translates and disseminates research findings to increase knowledge and understanding about health and disease among patients, health professionals, and the public. Content produced by NIDDK is carefully reviewed by NIDDK scientists and other experts.
The NIDDK would like to thank:Carla Miller, Ph.D., R.D., Professor, Ohio State University
