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Birşah plain yogurt Calories
Contains live yogurt cultures and protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Birşah plain yogurt (200 g) has 122 calories. That works out to 61 calories per 100 g. It contains 9.4 g of carbs, 7 g of protein, 6 g of fat and 0 g of fiber. Its 0.8 µg of B12 covers 33% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Birşah plain yogurt Nutrition Facts
Selected: 1 cup (medium) · 200 g
122
KCAL / 200G
Carbs
9.4g
· 3% DV
Protein
7g
· 14% DV
Fat
6g
· 8% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 31% · Protein 23% · Fat 46%
Birşah plain yogurt nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 122 kcal | |
| Total fat | 6 g | 8% |
| Saturated fat | 3.8 g | 19% |
| Trans fat | 0.2 g | |
| Sodium | 92 mg | 4% |
| Total carbohydrate | 9.4 g | 3% |
| Fiber | 0 g | 0% |
| Protein | 7 g | 14% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Birşah plain yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 122 kcal |
| 1 tablespoon (small) | 15 g | 9 kcal |
| 100 g | 100 g | 61 kcal |
| 1 cup (small) | 100 g | 61 kcal |
| 1 cup (medium) | 150 g | 92 kcal |
| 1 cup (large) | 200 g | 122 kcal |
| 1 serving (large) | 250 g | 153 kcal |
| 1 pack (large) | 500 g | 305 kcal |
| 1 pack (extra large) | 1000 g | 610 kcal |
Calculated from 61 calories per 100 g.
Frequently Asked Questions About Birşah plain yogurt
Can you cook with Birşah plain yogurt?
Yes, Birşah plain yogurt works in marinades, sauces and soups. Stir it in gently near the end of cooking to reduce the chance of curdling; adding it to a boiling pan can make the texture grainy.
Can Birşah plain yogurt be used instead of sour cream?
Yes, Birşah plain yogurt can replace sour cream in dips, dressings and many baked recipes. It is usually tangier and less rich, so in recipes where thickness matters, strain it first to remove some whey.
Can you make Greek-style yogurt from Birşah plain yogurt?
Yes, you can make a thicker, Greek-style yogurt by draining Birşah plain yogurt through a clean cheesecloth or fine strainer in the refrigerator. The longer it drains, the thicker it becomes; save the whey for smoothies or baking.
Does heating Birşah plain yogurt kill its live cultures?
Yes, substantial heat can kill live yogurt cultures in Birşah plain yogurt. For recipes where you want to retain the live cultures, eat it cold or stir it into food after cooking, once the food has cooled.
Can Birşah plain yogurt be used as a meat marinade?
Yes, Birşah plain yogurt makes a useful marinade for chicken or other meat: its acidity helps tenderize the surface and it carries seasonings well. Keep marinating meat refrigerated, and discard the marinade that touched raw meat.
Why does Birşah plain yogurt release liquid on top?
A little liquid on Birşah plain yogurt is usually whey separating naturally, not a sign that it has spoiled. Stir it back in for a looser texture, or drain it if you want thicker yogurt; discard it if you notice mold or an off smell.
Can people with lactose intolerance eat Birşah plain yogurt?
Some people with lactose intolerance tolerate yogurt better than milk because its cultures help break down some lactose, but tolerance varies. Start with a small amount if you already know you react to dairy, and avoid it if it triggers symptoms.
Is Birşah plain yogurt a good breakfast with fruit?
Yes, Birşah plain yogurt pairs well with fruit for breakfast, and the combination adds flavor without needing a flavored yogurt. Add nuts or oats for texture, and keep sweeteners modest if you want to avoid making the bowl very sweet.
Can Birşah plain yogurt be frozen for later?
Yes, Birşah plain yogurt can be frozen, but thawing often makes it watery or grainy. Stir it well after thawing and use it in a smoothie, sauce or cooked dish rather than expecting its original smooth texture.
How should Birşah plain yogurt be stored after opening?
Keep Birşah plain yogurt covered in the refrigerator after opening, using a clean spoon each time. Follow the storage instructions on its tub, and throw it away if you see mold or notice an unusual smell or appearance.
Birşah plain yogurt Vitamins & Minerals
Vitamins
B12
0.8µg · 33% DV
Biotin
7µg · 23% DV
B2
0.28mg · 22% DV
B5
0.7mg · 14% DV
Minerals
Iodine
44µg · 29% DV
Phosphorus
190mg · 27% DV
Calcium
242mg · 24% DV
Selenium
7.4µg · 13% DV
Potassium ⭐
310mg · 9% DV
Sodium
92mg · 4% DV
Birşah plain yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Birşah plain yogurt
To burn the 122 calories in 1 cup (medium) (200 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Birşah plain yogurt?
Birşah plain yogurt is a ready-to-eat Turkish dairy product made by culturing milk. It has a gently tangy flavour and a spoonable texture, with no added flavouring implied by its plain style.
Enjoy it at breakfast with fruit or honey, as a snack, or alongside savoury meals. It also works well stirred into soups and sauces, or mixed with cucumber and herbs for a cooling dip. Its protein makes it a useful addition to a meal or snack; it provides 61 calories per 100 g. For a lighter serving, pair it with fresh fruit or use it in place of a richer dressing.
How Nutritious Is Birşah plain yogurt?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Birşah plain yogurt Processed?
NOVA 3
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 Birşah plain yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Birşah 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
Birşah plain yogurt Fat Profile
SATURATED
3.8g
MONOUNSATURATED
1.6g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.