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Plain yogurt Calories
Source of protein and calcium
CALORIES
GI
POTASSIUM
FIBER
Plain yogurt Nutrition Facts
Selected: 100 g
61
KCAL / 100G
Carbs
4.7g
· 30%
Protein
3.5g
· 22%
Fat
3.3g
· 48%
Fiber
0g
Plain yogurt Vitamins & Minerals
Vitamins
B12
0.37µg · 15% DV
Biotin
3.5µg · 12% DV
B2
0.14mg · 11% DV
B5
0.39mg · 8% DV
Minerals
Iodine
22µg · 15% DV
Phosphorus
95mg · 14% DV
Calcium
121mg · 12% DV
Zinc
1mg · 9% DV
Plain yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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:
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
0.89g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Plain yogurt
Plain yogurt — Frequently Asked Questions
How many calories are in plain yogurt?
Plain yogurt contains 61 calories per 100 g.
How much protein does plain yogurt have?
Plain yogurt provides 3.47 g of protein per 100 g.
Is plain yogurt low in carbohydrates?
Plain yogurt has 4.66 g of carbohydrates per 100 g, making it a dairy option with a controlled carbohydrate amount.
Is plain yogurt suitable for a keto diet?
Plain yogurt is listed as compatible with a ketovore diet. Since it contains 4.66 g of carbohydrates per 100 g, portion size should fit your overall carbohydrate target on a ketogenic plan.
Does plain yogurt raise blood sugar quickly?
Plain yogurt has a glycemic index of 35. This is considered a low glycemic index value.
Is plain yogurt high in fat?
Plain yogurt contains 3.25 g of fat per 100 g.
Does plain yogurt contain fiber?
Plain yogurt contains 0 g of fiber per 100 g. Other fiber-containing foods are needed to contribute dietary fiber.
Is plain yogurt vegetarian-friendly?
Yes, plain yogurt is compatible with vegetarian eating. It also fits omnivore, Mediterranean, flexitarian, gluten-free, and sattvik dietary patterns.
Is plain yogurt gluten-free?
Plain yogurt is compatible with a gluten-free diet. However, it contains dairy and is not suitable for people with a dairy allergy.
Is plain yogurt minimally processed?
Plain yogurt is classified as minimally processed. It is therefore not categorized as a highly processed food.
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Nutrition data compiled from USDA FoodData Central and scientific sources.