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Plain yogurt 3.5% fat Calories
Source of protein and calcium
CALORIES
GI
POTASSIUM
FIBER
Plain yogurt 3.5% fat Nutrition Facts
Selected: 100 g
61
KCAL / 100G
Carbs
4.7g
· 29%
Protein
3.5g
· 22%
Fat
3.5g
· 49%
Fiber
0g
Plain yogurt 3.5% fat Vitamins & Minerals
Vitamins
B12
0.37µg · 15% DV
Biotin
3.5µg · 12% 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 3.5% fat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Plain yogurt 3.5% 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 3.5% fat Contain Allergens?
Contains these allergens:
Which Diets Is Plain yogurt 3.5% 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 3.5% fat Fat Profile
SATURATED
2.3g
MONOUNSATURATED
1g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Plain yogurt 3.5% fat
Plain yogurt 3.5% fat — Frequently Asked Questions
How long does plain 3.5% fat yogurt keep after opening?
Once opened, keep it refrigerated and tightly covered, and it is best used within a few days. Discard it if you notice mold, strong off-smells, or obvious discoloration.
Does liquid on top of yogurt mean it has gone bad?
No. That liquid is usually whey, which naturally separates and can simply be stirred back in.
Can plain yogurt be frozen?
Yes, but the texture usually becomes grainier and more watery after thawing. It works better in smoothies, soups, or cooking than as a fresh spoonable yogurt.
Is plain yogurt okay to eat at night?
Yes, for most people it is fine to eat in the evening. Pairing it with fruit, oats, or nuts can make it a more balanced snack.
Is plain yogurt a good post-workout food?
It can be, because it provides both protein and carbohydrate in a convenient form. Adding fruit or oats can make it more satisfying after training.
Does heating yogurt destroy its nutrition?
Not completely. Heat can reduce live cultures and change the texture, but the yogurt still provides protein and other nutrients.
Is plain yogurt the same as probiotic yogurt?
Not always. Plain yogurt is fermented, but products differ in the strains and amount of live bacteria they contain, so check the label if probiotics are your goal.
Can people with lactose sensitivity tolerate plain yogurt better than milk?
Sometimes, because fermentation breaks down part of the lactose. Tolerance varies, so starting with a small amount is usually the safest approach.
What foods pair well with plain yogurt?
Fruit and oats add fibre and make it more filling, while nuts can add texture and help with satiety. In savory meals, it pairs well with vegetables, legumes, and herbs.
How is plain yogurt different from Greek-style or strained yogurt?
Plain yogurt is usually looser and works well in breakfasts, sauces, and soups. Strained or Greek-style yogurt is thicker and often better when you want a denser texture or a creamier topping.
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Nutrition data compiled from USDA FoodData Central and scientific sources.