1 cup (medium) of Plain Yogurt (245 g) has 149 calories. That works out to 61 calories per 100 g. It contains 11.5 g of carbs, 8.6 g of protein, 8.1 g of fat and 0 g of fiber. Its 1.1 µg of B12 covers 46% of the Daily Value. Its glycemic index is 36 (low), so it raises blood sugar slowly.

What is Plain Yogurt?

Plain yogurt is milk fermented with live yogurt cultures, producing a smooth, gently tangy food eaten across many regions, including Turkey, where yogurt has a long place in everyday cooking. Its thickness varies, but the plain version has no added flavouring or sweetness to compete with the natural tartness.

Serve it at breakfast with fruit or oats, spoon it alongside savoury meals, or stir it into dips and sauces. In Turkish cooking it is also the base for cacık, a cool cucumber-and-herb accompaniment. Plain yogurt provides protein and calcium; pair it with fruit for a simple snack, or use it in place of a richer dressing when you want a lighter meal.

Plain 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%

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Plain Yogurt Vitamins & Minerals

Vitamins

B12

0.45µg · 19% DV

0.18mg · 14% DV

Biotin

2.3µg · 8% DV

0.38mg · 8% DV

Minerals

Phosphorus

95mg · 14% DV

Calcium

120mg · 12% DV

Iodine

18µg · 12% DV

Selenium

3.5µg · 6% DV

Potassium ⭐

155mg · 5% DV

How Nutritious Is Plain Yogurt?

Nutrient density

High

65/ 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 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 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 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 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 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

— Not suitable

Low FODMAP

— Not suitable

Plain Yogurt Fat Profile

SATURATED

2.1g

MONOUNSATURATED

0.8g

POLYUNSATURATED

0.1g

⚖️

Omega 6:3 ratio 1.7:1

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

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Frequently Asked Questions About Plain Yogurt

Is plain yogurt the same as Greek yogurt?

No. Greek yogurt is plain yogurt that has been strained to remove some whey, making it thicker and more concentrated. Plain yogurt has a looser texture and works well in sauces, marinades, and everyday meals.

Can plain yogurt replace sour cream in recipes?

Yes, plain yogurt can replace sour cream in many dips, dressings, and toppings. Its tangy flavor is similar, though it is usually thinner; use thick plain yogurt when you want a closer texture.

How long does plain yogurt last after opening?

Opened plain yogurt generally keeps well when refrigerated and handled with a clean spoon. Keep it covered, follow the date on the container, and discard it if you see mold or notice an unusual smell or color.

Can you cook with plain yogurt without it curdling?

Yes. Let plain yogurt warm slightly, whisk it with a little of the hot cooking liquid, then stir it into the dish over low heat. Avoid boiling the mixture hard, which can make the yogurt separate.

Can plain yogurt be frozen?

Yes, plain yogurt can be frozen, but thawing often makes it watery or grainy. Stir it well after thawing and use it in baking, sauces, or smoothies rather than expecting its original texture.

Does plain yogurt contain live cultures?

Many plain yogurts contain live bacterial cultures from fermentation, but the cultures vary by product and may be reduced by heating. Stir plain yogurt into a dish after it cools if you want to avoid cooking the cultures.

Can plain yogurt be used as a marinade for chicken?

Yes. Plain yogurt makes a useful chicken marinade because its acidity and thick texture help coat the meat. Mix it with spices, refrigerate the chicken while it marinates, and discard the used marinade rather than serving it uncooked.

Is plain yogurt good for gut health?

Plain yogurt with live cultures can contribute beneficial bacteria to the diet, and its protein makes it a filling food. The effect depends on the cultures present; yogurt is not a treatment for digestive conditions.

Does plain yogurt help with weight loss?

Plain yogurt can fit into a weight-loss eating pattern because its protein may help you feel satisfied. It does not cause weight loss on its own; choose unsweetened yogurt and pair it with filling foods.

Can people with lactose intolerance eat plain yogurt?

Some people with lactose intolerance tolerate plain yogurt better than milk because fermentation reduces some lactose, but it is not lactose-free. If it triggers symptoms for you, avoid it; persistent symptoms warrant advice from a healthcare professional.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026