1 cup (medium) of Plain unsalted 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 unsalted yogurt Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

4.7g

· 2% DV

Protein

3.5g

· 7% DV

Fat

3.3g

· 4% DV

Fiber

· 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 unsalted yogurt Vitamins & Minerals

Vitamins

B12

0.37µg · 15% DV

Biotin

3.5µg · 12% DV

0.14mg · 11% DV

0.39mg · 8% DV

Minerals

Phosphorus

95mg · 14% DV

Calcium

121mg · 12% DV

Iodine

15µg · 10% DV

Zinc

1mg · 9% DV

How Nutritious Is Plain unsalted yogurt?

Nutrient density

High

67/ 100

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

39/ 100

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.

Plain unsalted yogurt Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Plain unsalted yogurt

To burn the 61 calories in 100 g:

🚶

15min

Walking (5 km/h)

🏃

6min

Running (8 km/h)

🚴

8min

Cycling

🏊

7min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Plain unsalted 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 unsalted yogurt Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Plain unsalted 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 unsalted yogurt Fat Profile

SATURATED

2.1g

MONOUNSATURATED

0.9g

POLYUNSATURATED

0.15g

⚖️

Omega 6:3 ratio 2:1

Below the ideal 4:1 — a good omega balance.

Compare Plain unsalted yogurt

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Foods Similar to Plain unsalted yogurt

🥒

Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

Yogurt

61 kcal

🥛

Cream

340 kcal

🧀

White Cheese

270 kcal

🧀

Cecil Cheese

320 kcal

Frequently Asked Questions About Plain unsalted yogurt

How long does plain unsalted yogurt keep after opening?

Keep it refrigerated, covered, and use a clean spoon; it is best eaten within a few days of opening. Discard it if you notice mold, an off smell, unusual discoloration, or a swollen container.

Should I pour off the liquid on top of yogurt?

No—the liquid is whey, which naturally separates from yogurt. Stirring it back in preserves the yogurt’s texture and retains water-soluble nutrients.

Can plain yogurt be frozen?

Yes, but it often becomes watery or grainy after thawing. Thawed yogurt works best in smoothies, soups, baking, or cooked sauces rather than as a creamy topping.

Does heating yogurt destroy its probiotics?

High or prolonged heat can reduce the number of live cultures. For hot dishes, stir yogurt in after taking the pan off the heat or warm it gently.

How can I stop yogurt from curdling in soup or sauces?

Temper it first by whisking a little warm liquid into the yogurt gradually. Then add it over low heat and avoid bringing the dish to a vigorous boil.

What is the practical difference between plain yogurt and Greek yogurt?

Greek yogurt is strained more, giving it a thicker texture and a more concentrated flavor. Plain yogurt is looser and is often easier to use in drinks, dressings, and soups.

Is yogurt better before or after a workout?

After exercise, plain yogurt paired with fruit or oats can make a convenient snack. Before training, a smaller serving may be more comfortable for people who are sensitive to dairy during exercise.

Is it okay to eat plain yogurt at night?

For many people, it can be a light evening snack. Those with reflux, bloating, or lactose sensitivity may feel better having it earlier rather than immediately before lying down.

Can people with lactose intolerance eat plain yogurt?

Some people tolerate yogurt better than milk because its live cultures help break down part of the lactose. Tolerance varies, so start with a small amount or choose lactose-free yogurt if needed.

What foods pair well with plain unsalted yogurt?

Try it with fruit and cinnamon for a snack, or with cucumber and herbs for a cooling dip. It also balances spicy dishes and complements legumes, roasted vegetables, and grain bowls.

Have another question about Plain unsalted yogurt?

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 24, 2026