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Plain yogurt Calories
Unsweetened plain yogurt, good source of protein and calcium
CALORIES
GI
POTASSIUM
FIBER
Plain yogurt Nutrition Facts
Selected: 100 g
61
KCAL / 100G
Carbs
4.7g
· 30%
Protein
3.5g
· 22%
Fat
3.3g
· 48%
Fiber
0g
Plain yogurt Vitamins & Minerals
Vitamins
B12
0.37µg · 15% DV
Biotin
3.5µg · 12% DV
B2
0.14mg · 11% DV
B5
0.39mg · 8% DV
Minerals
Phosphorus
95mg · 14% DV
Calcium
121mg · 12% DV
Zinc
1mg · 9% DV
Selenium
3.5µg · 6% DV
Plain yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Plain yogurt Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Plain yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Plain yogurt Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Plain yogurt Fat Profile
SATURATED
2.1g
MONOUNSATURATED
0.9g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 2.7:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Plain yogurt
Plain yogurt — Frequently Asked Questions
How is plain yogurt used differently from thicker yogurt in everyday meals?
Plain drinking-style yogurt is usually looser, so it works well in drinks, sauces, and cold soups. Thicker yogurt is often better when you want a spoonable texture or a richer topping.
How long does plain yogurt keep after opening?
Once opened, it should be kept refrigerated and used within a few days for best quality and safety. If it develops mold, a strongly off smell, or a noticeably unusual taste, discard it.
Can plain yogurt be frozen?
Yes, but freezing often changes the texture and can make it separate after thawing. It is usually better used later in cooking, smoothies, or sauces than eaten on its own.
Does watery separation mean plain yogurt has gone bad?
Not necessarily; a layer of liquid on top is often just whey separating naturally. If there is no mold or spoiled smell, stirring it back in is usually fine.
Is plain yogurt better before or after a workout?
It can fit either time depending on the rest of the meal. Before training it can be a light option, and after training it can contribute protein as part of a recovery snack.
Is it okay to eat plain yogurt at night?
For most people, yes, especially in a modest portion. People with lactose intolerance, reflux, or sensitivity to cold dairy may find it less comfortable late in the evening.
What foods pair well with plain yogurt?
It goes well with fruit, oats, cucumber, herbs, or eggs depending on whether you want a sweet or savory meal. Pairing it with fiber-rich or protein-rich foods can make it more filling.
Does cooking plain yogurt reduce its benefits?
Heating can reduce live cultures and may alter the texture. Even so, it remains useful in cooked dishes such as soups, marinades, and sauces.
Who should be careful with plain yogurt?
Anyone with a dairy allergy should avoid it. People with lactose intolerance may tolerate small amounts differently, so individual tolerance matters.
Does plain yogurt cause weight gain?
No single food causes weight gain by itself; overall diet and portion size matter more. Plain yogurt can fit well into a balanced eating pattern, especially when not loaded with high-calorie add-ins.
Have another question about Plain yogurt?
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Nutrition data compiled from USDA FoodData Central and scientific sources.