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Plain Dairy Yogurt Calories
Source of calcium and protein, contains probiotics
CALORIES
GI
POTASSIUM
FIBER
Plain Dairy Yogurt Nutrition Facts
Selected: 100 g
61
KCAL / 100G
Carbs
4.7g
· 30%
Protein
3.5g
· 22%
Fat
3.3g
· 48%
Fiber
0g
Plain Dairy Yogurt Vitamins & Minerals
Vitamins
B12
0.37µg · 15% DV
Biotin
3.5µg · 12% DV
B2
0.14mg · 11% DV
B5
0.35mg · 7% DV
Minerals
Phosphorus
95mg · 14% DV
Calcium
121mg · 12% DV
Iodine
16µg · 11% DV
Zinc
1mg · 9% DV
Plain Dairy Yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Plain Dairy 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 Plain Dairy Yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Plain Dairy 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
Plain Dairy Yogurt Fat Profile
SATURATED
2.1g
MONOUNSATURATED
0.9g
POLYUNSATURATED
0.13g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Plain Dairy Yogurt
Plain Dairy Yogurt — Frequently Asked Questions
How long does plain dairy yogurt keep once opened?
Once opened, it is best kept refrigerated and eaten within a few days. If it develops mold, a strongly off smell, or a pronounced change in taste, it should be discarded.
Do I need to pour off the liquid on top of plain yogurt?
No, that liquid is usually whey and it is normal. Stirring it back in helps keep the texture and nutrients more evenly distributed.
Does heating plain yogurt reduce its benefits?
High heat can reduce live cultures and change the texture. If you want it for live-culture benefits, add it gently rather than boiling it hard.
Is plain yogurt okay to eat at night?
Yes, for most people it can fit well as an evening snack. People with reflux, lactose sensitivity, or stomach discomfort may need to judge by personal tolerance.
Is plain yogurt better before or after a workout?
It depends on the meal: after training, it pairs well with fruit or oats for a convenient recovery snack. Before training, some people tolerate dairy well, while others may prefer something lighter.
Can I eat plain yogurt with fruit?
Yes, fruit is one of the easiest and most practical pairings. It can make yogurt more satisfying and add variety without needing heavily sweetened toppings.
Which is a better choice: plain yogurt or kefir?
Neither is universally better; it depends on texture, taste, and how you tolerate fermented dairy. Kefir is drinkable, while yogurt is thicker and often more versatile in meals and cooking.
Is plain yogurt easier to digest than milk for people with lactose sensitivity?
For some people, yes, because fermentation breaks down part of the lactose. Tolerance still varies, so anyone with significant symptoms should be cautious.
Can plain yogurt be frozen?
Yes, but freezing often changes the texture and can make it grainier or more watery after thawing. Thawed yogurt usually works better in smoothies, sauces, or cooking than eaten on its own.
Is it okay to eat plain yogurt every day?
For many healthy adults, yes, it can be part of a regular diet. People with a dairy allergy should avoid it, and those monitoring saturated fat or sodium should consider their overall intake.
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Nutrition data compiled from USDA FoodData Central and scientific sources.