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Natural Yogurt (No Cream) Calories
Source of protein and calcium, contains probiotics, low fat
CALORIES
GI
POTASSIUM
FIBER
Natural Yogurt (No Cream) Nutrition Facts
Selected: 100 g
61
KCAL / 100G
Carbs
4.7g
· 41%
Protein
3.5g
· 30%
Fat
1.5g
· 29%
Fiber
0g
Natural Yogurt (No Cream) Vitamins & Minerals
Vitamins
B12
0.37µg · 15% DV
B2
0.18mg · 14% DV
B5
0.38mg · 8% DV
Biotin
2.3µg · 8% DV
Minerals
Phosphorus
95mg · 14% DV
Calcium
120mg · 12% DV
Iodine
16µg · 11% DV
Zinc
1mg · 9% DV
Natural Yogurt (No Cream) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Natural Yogurt (No Cream) 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 (No Cream) Contain Allergens?
Contains these allergens:
Which Diets Is Natural Yogurt (No Cream) 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 (No Cream) Fat Profile
SATURATED
1g
MONOUNSATURATED
0.4g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Natural Yogurt (No Cream)
Natural Yogurt (No Cream) — Frequently Asked Questions
What is the main difference between natural no-cream yogurt and Greek yogurt?
Greek yogurt is strained to remove more whey, giving it a thicker texture and more concentrated nutrients. Natural no-cream yogurt is usually lighter and looser in texture, making it useful for everyday meals and sauces.
Does natural no-cream yogurt contain probiotics?
Yogurt made with live cultures may contain beneficial live bacteria. Check the label for “live and active cultures,” since heat treatment after fermentation can reduce the number of live cultures.
Why can natural yogurt taste sour or slightly bitter?
Its sourness develops as yogurt cultures convert lactose into lactic acid, and it often becomes tangier during storage. Do not eat yogurt with a strongly bitter taste, mold, unusual odor, swelling, or fizzing.
How should natural no-cream yogurt be stored after opening?
Keep it refrigerated, tightly covered, and always use a clean spoon to prevent contamination. Follow the use-by date and any after-opening guidance on the package.
Can natural no-cream yogurt be frozen?
Yes, but freezing can cause separation and a grainy or watery texture after thawing. Thawed yogurt is generally best used in smoothies, soups, sauces, or baking rather than eaten plain.
Should you pour off the liquid on top of yogurt?
No. That liquid is whey, which contains some milk proteins and minerals, so it can simply be stirred back in or used in recipes.
How can you add yogurt to hot dishes without it curdling?
Temper the yogurt first by mixing in a small amount of warm liquid from the dish. Then add it over low heat and avoid boiling, which makes the proteins separate.
Is natural no-cream yogurt a good post-workout food?
It can be a useful post-workout choice because it provides protein. Pairing it with fruit, oats, or another carbohydrate food creates a more balanced recovery snack or meal.
Does eating yogurt at night cause weight gain?
Eating yogurt at night does not by itself cause weight gain; overall eating habits and total energy intake matter more. Plain yogurt can be a more satisfying evening snack than many sweetened desserts.
Can people with lactose intolerance eat natural yogurt?
Some people tolerate yogurt better than milk because its cultures digest part of the lactose. Tolerance varies, so start with a small serving and seek professional advice if symptoms are persistent or severe.
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Nutrition data compiled from USDA FoodData Central and scientific sources.