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Yogurt Calories
Good source of protein and calcium
CALORIES
GI
POTASSIUM
FIBER
Yogurt Nutrition Facts
Selected: 100 g
61
KCAL / 100G
Carbs
4.7g
· 30%
Protein
3.5g
· 22%
Fat
3.3g
· 48%
Fiber
0g
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
Yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is 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 Yogurt Contain Allergens?
Contains these allergens:
Which Diets Is 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
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 Yogurt
Yogurt — Frequently Asked Questions
When is the best time to eat spoon yogurt?
It can be eaten at breakfast, as a snack, or alongside a main meal. After exercise, it works well as part of a balanced meal that also includes carbohydrate-rich foods.
Is eating yogurt at night harmful?
For most people, eating yogurt at night is not harmful. People with reflux or lactose sensitivity may be more comfortable avoiding it immediately before bed if it causes bloating or discomfort.
Is regular spoon yogurt the same as probiotic yogurt?
All yogurt is cultured, but not every product is guaranteed to contain specific probiotic strains in amounts shown to provide a health benefit. Check the label for named live cultures or probiotic strains if that is your goal.
Can yogurt be eaten while taking antibiotics?
Yogurt can usually be included during an antibiotic course. However, calcium in dairy foods can affect the absorption of some antibiotics, so avoid taking the medicine at the same time as yogurt and follow advice from a pharmacist or clinician.
How long does spoon yogurt keep after opening?
Keep opened yogurt covered in the refrigerator and use it within a few days. Discard it if it develops mold, an unusually sharp smell, gas buildup, or an unexpected color change.
Can yogurt be frozen?
Yogurt can be frozen, but it often separates and becomes grainy after thawing. Thawed yogurt is usually better used in smoothies, soups, or sauces than eaten plain.
Does watery liquid on top of yogurt mean it has spoiled?
No. The clear or pale yellow liquid is usually whey, a natural part of yogurt, and it can simply be stirred back in. Mold, off odors, or a swollen container are signs to throw it away.
What foods pair well with spoon yogurt?
It pairs well with oats, fruit, nuts, and cinnamon for breakfast or a snack, and with cucumber, mint, or garlic for a savory sauce. It also complements beans, lentils, and vegetable dishes while adding a creamy contrast.
Should yogurt be avoided with meat or fish?
No, this is a common myth. Fresh yogurt can safely be eaten with properly stored and thoroughly cooked meat or fish; food safety depends on handling and refrigeration, not on combining these foods.
Can people with lactose intolerance eat spoon yogurt?
Some people with lactose intolerance tolerate yogurt better than milk because its cultures break down part of the lactose. Tolerance varies, so starting with a small serving or choosing lactose-free yogurt may help.
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Nutrition data compiled from USDA FoodData Central and scientific sources.