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Yogurt (Raw) Calories
Raw yogurt contains live probiotics, high calcium, protein, and B vitamins.
CALORIES
GI
POTASSIUM
FIBER
Yogurt (Raw) Nutrition Facts
Selected: 100 g
61
KCAL / 100G
Carbs
4.7g
· 30%
Protein
3.5g
· 22%
Fat
3.3g
· 48%
Fiber
0g
Yogurt (Raw) Vitamins & Minerals
Vitamins
B12
0.4µg · 17% DV
B2
0.18mg · 14% DV
Biotin
3.2µg · 11% DV
B5
0.4mg · 8% DV
Minerals
Phosphorus
95mg · 14% DV
Calcium
121mg · 12% DV
Iodine
16µg · 11% DV
Zinc
1mg · 9% DV
Yogurt (Raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Yogurt (Raw) 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 Yogurt (Raw) Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt (Raw) 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
Yogurt (Raw) Fat Profile
SATURATED
2.1g
MONOUNSATURATED
0.8g
POLYUNSATURATED
0.13g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Yogurt (Raw)
Yogurt (Raw) — Frequently Asked Questions
What is the practical difference between raw yogurt and yogurt made from pasteurized milk?
Raw yogurt usually needs more careful handling because the starting milk can have a more variable microbial load. Its flavor may be more complex, but safe sourcing and strict refrigeration matter more.
Does heating raw yogurt reduce its benefits?
High heat can reduce the live bacterial content and change the texture. If you want the probiotic aspect, it is generally better used without prolonged heating.
How long does raw yogurt keep once opened?
Once opened, it is safest kept refrigerated, handled with a clean spoon, and eaten within a few days. If it develops mold, strong off smells, fizzing, or obvious texture breakdown, discard it.
Can raw yogurt be frozen?
Yes, but freezing often makes it separate and become grainier or more watery after thawing. Thawed yogurt is usually better in smoothies, soups, or sauces than eaten plain.
Why does raw yogurt sometimes taste very sour?
It becomes more acidic as fermentation continues and as it sits in storage. For a milder taste, choose fresher yogurt and avoid leaving it at room temperature for long.
What foods pair well with raw yogurt to make it more filling?
Oats, fruit, nuts, and seeds can make it more satisfying and add texture. In savory meals, it pairs well with chickpeas, cucumber, and whole grains.
Is yogurt better before or after a workout?
It can work at either time depending on portion size and what you eat with it. Before training, a small plain serving may sit more comfortably; after training, pairing it with fruit or oats can make it a more balanced recovery snack.
Does eating yogurt at night cause weight gain?
No single food causes weight gain just because of the time you eat it. Overall intake and portion size matter more, and yogurt can be a lighter option than many desserts.
Who should be more careful with raw yogurt?
Pregnant people, young children, older adults, and anyone with a weakened immune system should be more cautious with products made from raw milk. For these groups, yogurt made from pasteurized milk is generally considered safer.
Does watery liquid on top of yogurt mean it has gone bad?
Not necessarily; that liquid is often whey and is normal. Spoilage is more likely if you notice mold, strong unpleasant smells, fizzing, or a major change in taste and texture.
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Nutrition data compiled from USDA FoodData Central and scientific sources.