{"data":{"name":"Yoghurt","slug":"yoghurt","scientific_name":"N\/A","alternate_names":["N\/A"],"category":{"name":"Dairy Products","slug":"dairy-products"},"description":"Yoghurt is a fermented dairy food made from milk. In a 100g serving, it provides protein (often the main reason it\u2019s included in meals\/snacks), plus carbs and small amounts of fat.","common_uses_philippines":["Yoghurt parfait","fruit-and-yoghurt snack","creamy yoghurt dip","yoghurt-based smoothie","frozen yoghurt (toppings on the side)"],"nutrition_basis":{"amount":100,"unit":"g","portion":"edible portion","edible_portion_percent":100},"nutrition_per_100g":{"calories_kcal":83,"protein_g":5.3,"fat_g":4.5,"saturated_fat_g":2.16,"carbohydrates_g":5.4,"fiber_g":0,"sugars_g":4.9,"sodium_mg":35,"potassium_mg":null},"other_nutrients":{"beta_carotene_ug":40,"calcium_mg":180,"cholesterol_mg":12,"iron_mg":0.1,"monounsaturated_fat_g":1.92,"phosphorus_mg":125,"polyunsaturated_fat_g":0.42,"retinol_activity_equivalent_ug":88,"total_ash_g":1.2,"unsaturated_fat_g":2.34,"vitamin_a_ug":85,"vitamin_b1_mg":0.07,"vitamin_b2_mg":0.22,"vitamin_b3_mg":0.1,"vitamin_c_mg":0,"water_g":83.6},"serving_suggestions":[],"health_notes":{"summary":"Yoghurt can support your daily protein needs, which helps you feel full and helps your body maintain muscles. It also has carbohydrates and natural sugars (about 4.9g per 100g), so it\u2019s a good option for snacks when paired with fiber-rich foods. On the nutrition side, it contains fat and saturated fat (about 4.5g total fat, 2.16g saturated fat) and cholesterol (12mg), so choosing the right type and portion size matters\u2014especially if you\u2019re watching heart health. Sodium is relatively low (about 35mg per 100g), which is helpful for everyday eating.","healthier_tips":["Use yoghurt as a snack or as part of breakfast: aim for about 1 small cup (around 100\u2013150g) depending on your daily needs.","To balance it, add fruit + nuts\/seeds or oats for more fiber (e.g., banana + chia, or berries + oats).","If you\u2019re choosing between options, pick plain or less-sweet yoghurt most of the time to keep added sugar lower.","If you\u2019re using it in smoothies or toppings, watch the overall portion\u2014yoghurt can add up in calories when combined with sweet syrups or lots of toppings."]},"data_quality":{"source":"DOST-FNRI Philippine Food Composition Tables","source_code":"ph_fct","daily_values_reference":"RENI 2002","notes":["Values are estimates per 100g edible portion.","Actual nutrients may vary by preparation and variety."]},"links":{"self":"https:\/\/api.juanutrisyon.info\/api\/foods\/yoghurt?agent=true"}}}