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Plain Yogurt (10g protein) Calories
High-protein plain yogurt, rich in probiotics, calcium, and B vitamins.
CALORIES
GI
POTASSIUM
FIBER
Plain Yogurt (10g protein) Nutrition Facts
Selected: 100 g
70
KCAL / 100G
Carbs
4.5g
· 29%
Protein
10g
· 64%
Fat
0.5g
· 7%
Fiber
0g
Plain Yogurt (10g protein) Vitamins & Minerals
Vitamins
B12
1.2µg · 50% DV
B2
0.35mg · 27% DV
B5
0.6mg · 12% DV
Biotin
2.5µg · 8% DV
Minerals
Phosphorus
95mg · 14% DV
Iodine
20µg · 13% DV
Calcium
120mg · 12% DV
Zinc
1mg · 9% DV
Plain Yogurt (10g protein) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Plain Yogurt (10g protein) 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 (10g protein) Contain Allergens?
Contains these allergens:
Which Diets Is Plain Yogurt (10g protein) 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 Yogurt (10g protein) Fat Profile
SATURATED
0.3g
MONOUNSATURATED
0.1g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Plain Yogurt (10g protein)
Plain Yogurt (10g protein) — Frequently Asked Questions
How long does plain yogurt keep after opening?
Once opened, it is best kept refrigerated and used within a few days, especially if you always use a clean spoon. Discard it if you notice mold, a strong off smell, or major texture changes.
Can plain yogurt be frozen?
Yes, but freezing often makes it grainier and more watery after thawing. Thawed yogurt usually works better in smoothies, soups, or cooked dishes than as a fresh topping.
Should I pour off the liquid on top of yogurt?
No, you do not need to. That liquid is whey, a natural part of yogurt, and stirring it back in helps restore the original texture.
Is plain yogurt okay to eat at night?
Yes, for most people it is fine in the evening. Pairing it with fruit or oats can make it a more satisfying snack than eating it alone.
Is plain yogurt better before or after a workout?
It can work at either time. Before training it is a light option, while after training it pairs well with carbohydrate foods like fruit or oats for a more balanced recovery snack.
What foods go well with plain yogurt?
Fruit, oats, nuts, seeds, cucumber, herbs, and garlic are all common pairings. It also works well as a base for dips, dressings, and breakfast bowls.
Does heating yogurt destroy its protein?
Heating changes the texture of the protein but does not remove it. To reduce curdling in soups or sauces, add yogurt gently and avoid very high heat.
Is plain yogurt easier to tolerate than milk for people with lactose sensitivity?
For some people, yes, because fermentation breaks down part of the lactose. Tolerance varies, so starting with a small amount is a practical approach.
Is plain yogurt a weight-loss food on its own?
No single food causes weight loss by itself. Plain yogurt can be useful in a balanced eating pattern because it is high in protein and low in fat, but the overall diet still matters most.
Who should be careful with plain yogurt?
People with a dairy allergy should avoid it. Those with lactose intolerance, reflux symptoms, or medical advice to limit protein or dairy should choose portions based on their own tolerance and clinician guidance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.