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Plain yogurt (3% fat) Calories
Good source of protein and calcium
CALORIES
GI
POTASSIUM
FIBER
Plain yogurt (3% fat) Nutrition Facts
Selected: 100 g
56
KCAL / 100G
Carbs
3.7g
· 27%
Protein
3.5g
· 25%
Fat
3g
· 48%
Fiber
0g
Plain yogurt (3% fat) Vitamins & Minerals
Vitamins
B12
0.37µg · 15% DV
Biotin
3.8µg · 13% DV
B2
0.14mg · 11% DV
B5
0.39mg · 8% DV
Minerals
Phosphorus
95mg · 14% DV
Calcium
121mg · 12% DV
Zinc
1mg · 9% DV
Selenium
3.5µg · 6% DV
Plain yogurt (3% fat) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Plain yogurt (3% fat) 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 (3% fat) Contain Allergens?
Contains these allergens:
Which Diets Is Plain yogurt (3% fat) 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 (3% fat) Fat Profile
SATURATED
1.9g
MONOUNSATURATED
0.8g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 2.7:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Plain yogurt (3% fat)
Plain yogurt (3% fat) — Frequently Asked Questions
How long does plain yogurt keep after opening?
Once opened, it should be kept refrigerated and handled with a clean spoon. If the smell, taste, or texture changes noticeably, it should be discarded; for best quality, use it within a few days.
Can plain yogurt be frozen?
Yes, but freezing often changes the texture and can make it separate after thawing. Thawed yogurt usually works better in smoothies, soups, or sauces than eaten on its own.
Does watery liquid on top mean the yogurt has gone bad?
No, the liquid is usually whey and is not by itself a sign of spoilage. You can stir it back in, but if you see mold or notice an off smell or sharp unpleasant taste, do not eat it.
Is plain yogurt okay to eat at night?
For most people, plain yogurt is fine in the evening. People with lactose sensitivity or reflux may need to judge by their own tolerance.
Is yogurt better before or after a workout?
It can work at either time depending on the meal size and your goal. After training, pairing it with fruit or oats makes it a practical snack that includes both protein and carbohydrate.
What foods pair well with plain yogurt for a more balanced meal?
On its own, plain yogurt can be a light snack. Combining it with fruit, oats, whole grains, nuts, or seeds can make it more filling and nutritionally balanced.
Which is a better choice: plain yogurt or Greek-style strained yogurt?
That depends on how you want to use it. Plain yogurt is lighter and more fluid, while strained yogurt is thicker and is often chosen when people want a denser texture and a more filling option.
Does heating yogurt destroy all of its nutritional value?
No, heating does not erase all nutrition. However, high heat can reduce live cultures and alter the texture, so gentle heating works best in soups and sauces.
Is it fine to eat yogurt every day?
For many people, plain yogurt can fit well into daily eating habits. Those with dairy allergy, lactose intolerance, or a medical reason to limit dairy should follow their own tolerance or professional advice.
Can someone with lactose intolerance eat plain yogurt?
Some people with lactose intolerance tolerate yogurt better than milk because fermentation breaks down part of the lactose. Tolerance varies, so starting with a small amount is the safest approach.
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Nutrition data compiled from USDA FoodData Central and scientific sources.