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Small yogurt Calories
Small serving of yogurt, source of protein and calcium.
CALORIES
GI
POTASSIUM
FIBER
Small yogurt Nutrition Facts
Selected: 100 g
61
KCAL / 100G
Carbs
4.7g
· 30%
Protein
3.5g
· 22%
Fat
3.3g
· 48%
Fiber
0g
Small yogurt Vitamins & Minerals
Vitamins
B12
0.4µg · 17% DV
B2
0.18mg · 14% DV
B5
0.38mg · 8% DV
Biotin
2.3µg · 8% DV
Minerals
Phosphorus
95mg · 14% DV
Calcium
120mg · 12% DV
Zinc
1mg · 9% DV
Iodine
13µg · 9% DV
Small yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Small 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 Small yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Small 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
Small yogurt Fat Profile
SATURATED
2.1g
MONOUNSATURATED
0.8g
POLYUNSATURATED
0.13g
Omega 6:3 ratio 1.8:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Small yogurt
Small yogurt — Frequently Asked Questions
When is a small yogurt most filling?
It can work on its own as a snack, but it is usually more satisfying when paired with fruit, oats, or nuts. That combination adds volume and can help keep hunger down longer.
Can you eat small yogurt on an empty stomach?
Yes, most people can. But if you have reflux, gastritis, or a sensitive stomach, plain yogurt may feel uncomfortable, so having it with other foods may be easier to tolerate.
Is a small yogurt a good post-workout snack?
It can be a practical option because it provides protein. For a more balanced recovery snack, pair it with fruit or a whole-grain food.
Is it okay to eat small yogurt at night?
Yes, it can be a light evening snack. It is usually easier to keep it balanced if you skip sugary toppings and very large add-ons.
What foods go well with small yogurt?
Common pairings include fruit, oats, chia seeds, flaxseed, walnuts, and cinnamon. For savory use, it also goes well with cucumber, herbs, and vegetable-based dishes.
Is small yogurt better than kefir?
That depends on what you want from it. Yogurt is thicker and eaten with a spoon, while kefir is drinkable and may be more convenient on the go.
Does cooking yogurt change it?
Heating can change its texture and affect some heat-sensitive components. If you use it in soup or sauce, warming it gently helps reduce curdling.
How long does opened small yogurt keep in the fridge?
Once opened, it should be refrigerated and ideally eaten soon. If the smell, taste, or texture changes noticeably, it is best not to eat it.
Can small yogurt be frozen?
Yes, but the texture often becomes watery or grainy after thawing. It is usually better used later in smoothies, soups, or cooked recipes than eaten plain.
Who should be careful with small yogurt?
People with a dairy allergy should avoid it. Some people with lactose intolerance tolerate yogurt better than milk, but individual tolerance varies, so symptoms should guide intake.
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Nutrition data compiled from USDA FoodData Central and scientific sources.