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Natural yogurt (3.6% fat) Calories
Source of protein and calcium
CALORIES
GI
POTASSIUM
FIBER
Natural yogurt (3.6% fat) Nutrition Facts
Selected: 100 g
59
KCAL / 100G
Carbs
4.7g
· 29%
Protein
3.5g
· 21%
Fat
3.6g
· 50%
Fiber
0g
Natural yogurt (3.6% fat) Vitamins & Minerals
Vitamins
B12
0.45µg · 19% DV
Biotin
3.5µg · 12% DV
B2
0.14mg · 11% DV
B5
0.38mg · 8% DV
Minerals
Phosphorus
95mg · 14% DV
Calcium
121mg · 12% DV
Zinc
1mg · 9% DV
Selenium
3.7µg · 7% DV
Natural yogurt (3.6% fat) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Natural yogurt (3.6% fat) 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 Natural yogurt (3.6% fat) Contain Allergens?
Contains these allergens:
Which Diets Is Natural yogurt (3.6% fat) 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
Natural yogurt (3.6% fat) Fat Profile
SATURATED
2.3g
MONOUNSATURATED
0.95g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Natural yogurt (3.6% fat)
Natural yogurt (3.6% fat) — Frequently Asked Questions
How long does natural yogurt keep after opening?
Once opened, it usually keeps for a few days in the fridge if you use a clean spoon and keep it cold. Discard it if you notice mold, a strongly off smell, or major texture changes.
Does liquid on top of natural yogurt mean it has gone bad?
No, that liquid is usually whey and is normal. You can stir it back in; pouring it off makes the yogurt thicker but may remove some nutrients.
Can natural yogurt be frozen?
Yes, but the texture often becomes grainy or watery after thawing. It works best later in smoothies, soups, or cooked dishes rather than eaten plain.
Does cooking natural yogurt reduce its protein?
Cooking does not meaningfully remove the protein, but heat can change its structure. Gentle heating helps prevent curdling in soups and sauces.
Why does natural yogurt sometimes taste sour?
Its sour taste comes from lactic acid produced during fermentation. The longer it sits, the tangier it usually becomes.
Is the lactose in natural yogurt completely gone?
No, natural yogurt still contains lactose because it is a dairy food. Fermentation may make it easier for some people to tolerate than milk, but those with lactose intolerance should still test their own tolerance carefully.
Is natural yogurt okay to eat at night?
Yes, for most people it is fine in the evening. Large portions or rich add-ins may be less comfortable if you are prone to reflux or indigestion.
Is natural yogurt better before or after a workout?
It can work at either time depending on the meal. Before training, a small plain portion may feel light; after training, pairing it with fruit or oats can make it a more balanced recovery snack.
What foods pair well with natural yogurt?
It works well with fruit, oats, nuts, herbs, cucumber, and roasted vegetables. Pairing it with carbohydrate-rich foods can make it more filling and useful as a snack or light meal component.
Is it unhealthy to eat natural yogurt every day?
For most healthy adults, eating natural yogurt daily in sensible portions is generally fine. People with a milk allergy should avoid it, and anyone with lactose intolerance or a condition requiring dietary restrictions should follow personal tolerance and medical advice.
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Nutrition data compiled from USDA FoodData Central and scientific sources.