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Plain unsweetened yogurt Calories
Source of protein and calcium
CALORIES
GI
POTASSIUM
FIBER
Plain unsweetened yogurt Nutrition Facts
Selected: 100 g
61
KCAL / 100G
Carbs
4.7g
· 30%
Protein
3.5g
· 22%
Fat
3.3g
· 48%
Fiber
0g
Plain unsweetened 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
Phosphorus
95mg · 14% DV
Calcium
121mg · 12% DV
Zinc
1mg · 9% DV
Selenium
3.5µg · 6% DV
Plain unsweetened yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Plain unsweetened 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 unsweetened yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Plain unsweetened 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 unsweetened yogurt Fat Profile
SATURATED
2.1g
MONOUNSATURATED
0.9g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 2.7:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Plain unsweetened yogurt
Plain unsweetened yogurt — Frequently Asked Questions
What is the main difference between plain unsweetened yogurt and flavored yogurt?
Flavored yogurts often contain added sugar, fruit preparations, or sweeteners. Plain unsweetened yogurt gives you more control over the ingredients and lets you add fruit or spices to suit your taste.
Is plain yogurt good with fruit?
Yes. Pairing yogurt with fruit can make a satisfying snack or breakfast, while fruit adds fiber and natural sweetness. Berries, chopped apple, banana, and pear all work well.
Can you eat plain yogurt at night?
For most people, plain yogurt is fine as an evening snack. If you have reflux, digestive sensitivity, or lactose intolerance, eating it immediately before lying down may be less comfortable.
Is plain yogurt useful after a workout?
Yes, it can be a convenient source of protein after exercise. Adding fruit, oats, or whole-grain toast provides carbohydrate alongside it, which can make it a more complete recovery snack.
What can I add to plain yogurt for a savory meal?
Try cucumber, dill, mint, garlic, cumin, black pepper, chili flakes, or sumac. Savory yogurt can be used as a dip or sauce for vegetables, grains, and cooked dishes.
Does heating yogurt destroy its protein?
Heating does not remove the protein from yogurt, although prolonged high heat can reduce some heat-sensitive vitamins. It can also inactivate much of the live bacterial culture, especially if the yogurt is boiled.
How long does plain yogurt last after opening?
Keep opened yogurt tightly covered in the refrigerator and use it within several days, following the package guidance where available. Discard it if you notice mold, an off smell, unusual bubbling, or discoloration.
Can plain yogurt be frozen?
Yes, but thawed yogurt often separates and becomes grainy or watery. It is usually best used after thawing in smoothies, soups, sauces, or baking rather than eaten on its own.
Can people with lactose intolerance eat plain yogurt?
Some people tolerate yogurt better than milk because its cultures break down part of the lactose. Tolerance varies, so lactose-free yogurt or a small trial portion may be a better choice for sensitive individuals.
Does a sour taste mean yogurt has gone bad?
No. Mild tartness is a normal result of yogurt fermentation and does not by itself mean it is spoiled. Mold, a distinctly unpleasant smell, package swelling, or unusual color are more reliable signs to discard it.
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Nutrition data compiled from USDA FoodData Central and scientific sources.