1 cup (medium) of Cow yogurt (240 g) has 146 calories. That works out to 61 calories per 100 g. It contains 11.3 g of carbs, 8.4 g of protein, 7.9 g of fat and 0 g of fiber. Its 1 µg of B12 covers 40% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

Cow yogurt Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

4.7g

· 2% DV

Protein

3.5g

· 7% DV

Fat

3.3g

· 4% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 30% · Protein 22% · Fat 48%

Cow yogurt Vitamins & Minerals

Vitamins

B12

0.4µg · 17% DV

0.18mg · 14% DV

Biotin

3.5µg · 12% DV

0.4mg · 8% DV

Minerals

Phosphorus

95mg · 14% DV

Calcium

121mg · 12% DV

Iodine

16µg · 11% DV

Zinc

1mg · 9% DV

How Nutritious Is Cow yogurt?

Nutrient density

High

65/ 100

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

39/ 100

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.

Cow yogurt Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Cow yogurt

To burn the 61 calories in 100 g:

🚶

15min

Walking (5 km/h)

🏃

6min

Running (8 km/h)

🚴

8min

Cycling

🏊

7min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Cow 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 Cow yogurt Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Cow yogurt Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Cow 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.

Compare Cow yogurt

🥛vs🥒

Cow yogurt vs Tzatziki1 kcal more per 100 g

→🥛vs🧀

Cow yogurt vs Cheddar Cheese341 kcal fewer per 100 g

→🥛vs🧀

Cow yogurt vs Tulum Cheese309 kcal fewer per 100 g

→🥛vs🥛

Cow yogurt vs Milk3 kcal fewer per 100 g

→

Foods Similar to Cow yogurt

🥒

Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

Yogurt

61 kcal

🥛

Cream

340 kcal

🧀

White Cheese

270 kcal

🧀

Cecil Cheese

320 kcal

Frequently Asked Questions About Cow yogurt

Does cow’s yogurt contain probiotics?

Yogurt made with live, active cultures may contain probiotic microorganisms. Products heat-treated after fermentation may have fewer live cultures, so check the label for a live-cultures statement.

Why does cow’s yogurt sometimes become watery?

The liquid on top is whey, and it is not usually a sign of spoilage. It contains protein and water-soluble nutrients, so you can stir it back in rather than pour it away.

How long does cow’s yogurt last after opening?

Once opened, keep it refrigerated, close the container properly, and use a clean spoon; it is generally best eaten within a few days. Discard it if you notice mold, an unpleasant sharp odor, or unusual discoloration.

Can cow’s yogurt be frozen?

Yogurt can be frozen, but it may separate and become watery or grainy after thawing. Thawed yogurt is usually best used in smoothies, soups, sauces, or baking rather than eaten plain.

Can I eat yogurt at the same time as antibiotics?

Calcium in dairy foods can affect the absorption of certain antibiotics. With tetracycline and quinolone antibiotics in particular, follow your pharmacist’s or prescriber’s advice and separate yogurt from the dose by several hours when advised.

Is it bad to eat cow’s yogurt at night?

For most people, yogurt at night is not harmful and can make a light snack. Those with reflux, lactose intolerance, or symptoms that worsen when lying down may prefer not to eat it immediately before bed.

Is cow’s yogurt good after a workout?

Yes, yogurt can be a convenient source of protein after exercise. Pairing it with carbohydrate-containing foods such as fruit or oats can support post-workout recovery and replenishment.

What is the main difference between cow’s yogurt and plant-based yogurt?

Cow’s yogurt naturally provides dairy protein, while protein content, texture, and ingredients in plant-based yogurts vary widely by base ingredient. Check plant-based labels for added sugar, fats, and whether calcium has been added.

Why can some people with lactose intolerance tolerate yogurt better than milk?

During fermentation, yogurt cultures break down some of the lactose. Live cultures may also help with lactose digestion, although individual tolerance varies.

Does eating yogurt with a metal spoon destroy its benefits?

No. A stainless-steel spoon does not meaningfully reduce yogurt’s nutritional value or its live cultures; this is a common myth. Using a clean spoon matters more.

Have another question about Cow yogurt?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026