1 cup (medium) of Store-bought yogurt (150 g) has 98 calories. That works out to 65 calories per 100 g. It contains 7.8 g of carbs, 5.7 g of protein, 4.8 g of fat and 0 g of fiber. Its 0.7 µg of B12 covers 28% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Store-bought yogurt?

Store-bought yogurt is made by fermenting milk with yogurt cultures and packaging it for sale. It ranges from softly set to thick and spoonable, with a mild tang and creamy taste. Plain varieties sit alongside fruit-flavoured and sweetened options, so the label can help you choose the style you want.

In many places it is eaten at breakfast or as a snack, topped with fruit, oats or honey; it also works in smoothies, sauces and savoury dishes. It provides protein and calcium, with 3.8 g of protein per 100 g. Choose plain yogurt for a less-sweet option, or stir it into a dish in place of a richer topping.

Store-bought yogurt Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

5.2g

· 2% DV

Protein

3.8g

· 8% DV

Fat

3.2g

· 4% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 32% · Protein 23% · Fat 45%

Store-bought yogurt Vitamins & Minerals

Vitamins

B12

0.45µg · 19% DV

0.18mg · 14% DV

0.38mg · 8% DV

Biotin

2.5µg · 8% DV

Minerals

Phosphorus

95mg · 14% DV

Calcium

120mg · 12% DV

Iodine

15µg · 10% DV

Zinc

1mg · 9% DV

How Nutritious Is Store-bought yogurt?

Nutrient density

High

65/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

39/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Store-bought yogurt Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Store-bought yogurt

To burn the 65 calories in 100 g:

🚶

16min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

9min

Cycling

🏊

8min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Store-bought yogurt Processed?

NOVA 3

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 Store-bought yogurt Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Store-bought yogurt 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

Store-bought yogurt Fat Profile

SATURATED

2.1g

MONOUNSATURATED

0.8g

POLYUNSATURATED

0.1g

⚖️

Omega 6:3 ratio 2.5:1

Below the ideal 4:1 — a good omega balance.

Compare Store-bought yogurt

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Foods Similar to Store-bought yogurt

🥒

Tzatziki

60 kcal

🧀

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402 kcal

🧀

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Frequently Asked Questions About Store-bought yogurt

Is store-bought yogurt good for you?

Yes, plain store-bought yogurt can be a nutritious food, providing protein and calcium. Choose plain varieties if you want to avoid the added sugars that are common in fruit-flavored or sweetened yogurt.

How is store-bought yogurt made?

Store-bought yogurt is made by adding starter cultures to heat-treated milk and fermenting it under controlled conditions. It is then packaged, giving manufacturers more consistent flavor and texture than home fermentation.

Does store-bought yogurt contain live cultures?

Most plain store-bought yogurt contains the live cultures used for fermentation, unless it has been heat-treated after culturing. Look for wording about live or active cultures on the package if this matters to you.

How long does store-bought yogurt last after opening?

Keep opened store-bought yogurt refrigerated, tightly covered, and use it promptly. Follow the package’s guidance for opened yogurt, and always serve it with a clean spoon to reduce the chance of contamination.

Can you freeze store-bought yogurt?

Yes, you can freeze store-bought yogurt, but thawing often makes it watery or grainy because its texture separates. It works better after thawing in cooked dishes, smoothies, or sauces than eaten plain.

Why is there liquid on top of store-bought yogurt?

The liquid on store-bought yogurt is whey separating from the yogurt, and it is normal. Stir it back in, or drain it if you prefer a thicker texture; there is no need to pour it away.

Can store-bought yogurt be used as a starter to make yogurt at home?

Yes, plain store-bought yogurt with live cultures can act as a starter for homemade yogurt. Stir a small amount into warm milk and keep it warm while it ferments; the result depends on the milk and conditions.

Why does store-bought yogurt curdle in hot dishes?

Store-bought yogurt can curdle when it is heated quickly or boiled. Let it come closer to room temperature, whisk in a little hot liquid gradually, and stir it into the dish near the end of cooking.

Is store-bought yogurt different from Greek yogurt?

Store-bought yogurt describes where yogurt is purchased, while Greek yogurt is a thicker style made by straining out more whey. Some store-bought yogurt is Greek-style, but many products have a looser texture.

Can toddlers eat store-bought yogurt?

Yes, toddlers can generally eat plain, pasteurized store-bought yogurt as part of a varied diet. Choose unsweetened varieties and avoid honey for children under one; ask a healthcare professional about known milk allergy or special dietary needs.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026