• One 8-ounce cup of plain low-fat yogurt provides around 400 milligrams (mg) of calcium, more than the 300 mg in an 8-ounce glass of milk.
• Yogurt also has as much potassium as a banana and as much protein as an egg or ounce of meat.
• The live bacteria in yogurt help in digestion and protect you against other harmful bacteria.
In fact, some of yogurt’s health reputation relies on presence of live bacteria. To make yogurt, warm milk is fermented or cultured with two types of bacteria — Lactobacillus bulgaricus and Streptococcus thermophilus. Although many bacteria can make you sick, these bacteria are beneficial. They can help break down the lactose (sugar naturally occurring in milk), making yogurt more digestible than milk for people with lactose intolerance.