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Plain Turkish Yogurt Calories
Source of protein, calcium, and live yogurt cultures
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Plain Turkish Yogurt (200 g) has 122 calories. That works out to 61 calories per 100 g. It contains 9.4 g of carbs, 7 g of protein, 6.6 g of fat and 0 g of fiber. Its 0.7 µg of B12 covers 31% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Plain Turkish Yogurt Nutrition Facts
Selected: 1 cup (medium) · 200 g
122
KCAL / 200G
Carbs
9.4g
· 3% DV
Protein
7g
· 14% DV
Fat
6.6g
· 8% DV
Fiber
0g
· 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%
Plain Turkish Yogurt nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 122 kcal | |
| Total fat | 6.6 g | 8% |
| Saturated fat | 4.2 g | 21% |
| Trans fat | 0.2 g | |
| Sodium | 92 mg | 4% |
| Total carbohydrate | 9.4 g | 3% |
| Fiber | 0 g | 0% |
| Protein | 7 g | 14% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Plain Turkish Yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 122 kcal |
| 1 tablespoon (small) | 15 g | 9 kcal |
| 1 ounce (small) | 28 g | 17 kcal |
| 2 tablespoon (small) | 30 g | 18 kcal |
| 100 g | 100 g | 61 kcal |
| ½ cup (half) | 100 g | 61 kcal |
| 1 serving (medium) | 150 g | 92 kcal |
| 1 serving (large) | 250 g | 153 kcal |
| 1.5 cup (large) | 300 g | 183 kcal |
Calculated from 61 calories per 100 g.
Frequently Asked Questions About Plain Turkish Yogurt
What is the difference between plain Turkish yogurt and Greek yogurt?
Plain Turkish yogurt is often a regular, unstrained yogurt, while Greek yogurt is strained to remove more whey and is usually thicker. The names do not guarantee identical methods, so texture can vary by brand and preparation.
Can you use plain Turkish yogurt instead of Greek yogurt?
Yes, plain Turkish yogurt can replace Greek yogurt in many recipes, but an unstrained version is thinner. For dips or toppings that need a thick texture, drain it through a clean cloth first.
How is plain Turkish yogurt traditionally served?
Plain Turkish yogurt is served as a side with meals, spooned over dishes, or eaten with bread and savory foods. Its mild tang also works with fruit or honey, though those are additions rather than part of plain yogurt.
Can you make ayran with plain Turkish yogurt?
Yes, plain Turkish yogurt is a common base for ayran. Whisk it with cold water and a little salt, adding water gradually until it reaches a drinkable consistency; serve chilled.
Can plain Turkish yogurt be used to make cacık?
Yes, plain Turkish yogurt is mixed with cucumber, garlic, and herbs to make cacık. Add cold water if you want a thinner, spoonable side, or keep it thick and serve it as a dip.
Why does plain Turkish yogurt have liquid on top?
The liquid on plain Turkish yogurt is whey, which can separate naturally during storage. Stir it back in or pour it off for a thicker texture; separation alone does not mean the yogurt has spoiled.
Can plain Turkish yogurt be added to hot dishes without curdling?
Yes, but plain Turkish yogurt can curdle if it is exposed to sudden high heat. Whisk it with a little warm liquid first, stir it into the dish gradually, and avoid boiling the mixture afterward.
How do you make plain Turkish yogurt at home?
Plain Turkish yogurt is made by mixing a little yogurt starter into milk that has been heated and cooled to a suitable warm temperature. Keep the covered mixture warm until it sets, then refrigerate it; excessively hot milk can damage the live cultures.
How long does plain Turkish yogurt last after opening?
Keep opened plain Turkish yogurt covered in the refrigerator and follow the package’s use-by date and storage directions. Use a clean spoon and return it to the refrigerator promptly rather than leaving it at room temperature.
Does plain Turkish yogurt contain live cultures?
Many plain Turkish yogurts contain live cultures because they are fermented with yogurt bacteria. Products heat-treated after fermentation may not retain live cultures, so check the product information if live cultures are important to you.
Plain Turkish Yogurt Vitamins & Minerals
Vitamins
B12
0.74µg · 31% DV
Biotin
7µg · 23% DV
B2
0.28mg · 22% DV
B5
0.7mg · 14% DV
Minerals
Phosphorus
190mg · 27% DV
Calcium
242mg · 24% DV
Iodine
30µg · 20% DV
Selenium
7.4µg · 13% DV
Potassium ⭐
310mg · 9% DV
Sodium
92mg · 4% DV
Plain Turkish Yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Plain Turkish Yogurt
To burn the 122 calories in 1 cup (medium) (200 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Plain Turkish Yogurt?
Plain Turkish yogurt is milk fermented with yogurt cultures, enjoyed in Turkey at breakfast and alongside everyday meals. Its thickness varies, but it is typically spoonable, creamy and gently tart. Unlike sweetened yogurt, its plain flavour works equally well in savoury dishes and with fruit.
Serve it with rice, vegetables or grilled foods, or stir in cucumber and herbs for cacık; thinning it with water makes ayran. It also pairs easily with fruit or oats for breakfast. Plain Turkish yogurt provides protein and calcium and may contain live yogurt cultures. For a lighter accompaniment, choose it without added sweeteners and use a portion that suits the rest of your meal.
How Nutritious Is Plain Turkish Yogurt?
Nutrient density
High
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
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.
Is Plain Turkish 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 Turkish Yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Plain Turkish 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
✓ Suitable
Low FODMAP
— Not suitable
Plain Turkish Yogurt Fat Profile
SATURATED
4.2g
MONOUNSATURATED
1.8g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.