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Vegan yogurt Calories
Plant-based, lactose-free, probiotic source
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Vegan yogurt (150 g) has 98 calories. That works out to 65 calories per 100 g. It contains 11.3 g of carbs, 3.8 g of protein, 3.8 g of fat and 1 g of fiber. Its 180 mg of Calcium covers 18% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Vegan yogurt?
Vegan yogurt is a fermented, yogurt-style product made without dairy milk, commonly using a base such as soy, coconut or oats. Its thickness and flavour depend on the base and recipe; this version has a smooth, spoonable texture. Some varieties contain live cultures, and it is naturally lactose-free.
It works at breakfast with fruit, oats or granola, as a snack, or as a cool topping for soups and savoury bowls. In recipes, it can often stand in for dairy yogurt, though heating may affect its texture. This serving has 2.5 grams of protein per 100 grams, but the amount varies considerably by plant base. Choose an unsweetened version when you want to control added sweetness, and pair it with fruit or nuts.
Vegan yogurt Nutrition Facts
Selected: 100 g
65
KCAL / 100G
Carbs
7.5g
· 3% DV
Protein
2.5g
· 5% DV
Fat
2.5g
· 3% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 16% · Fat 36%
Vegan yogurt Vitamins & Minerals
Vitamins
B5
0.3mg · 6% DV
Biotin
1.2µg · 4% DV
B1
0.03mg · 3% DV
B2
0.04mg · 3% DV
Minerals
Calcium
120mg · 12% DV
Phosphorus
40mg · 6% DV
Magnesium
15mg · 4% DV
Selenium
2µg · 4% DV
How Nutritious Is Vegan yogurt?
Nutrient density
Medium
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
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.
Vegan yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Vegan yogurt
To burn the 65 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is Vegan 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 Vegan yogurt Contain Allergens?
No known major allergens
Which Diets Is Vegan yogurt Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Vegan yogurt Fat Profile
SATURATED
0.5g
MONOUNSATURATED
0.7g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 4.3:1
Above the ideal 4:1 (4.3:1).
Compare Vegan yogurt
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Frequently Asked Questions About Vegan yogurt
What is vegan yogurt made from?
Vegan yogurt is made from plant-based ingredients such as soy, coconut, oats, almonds, or cashews instead of dairy milk. The base affects its flavor and texture: coconut versions often taste more distinctive, while soy versions are usually milder.
Is vegan yogurt good for gut health?
Vegan yogurt made with live cultures can provide probiotic microorganisms that support gut health. Not every product contains live cultures, though, and heat treatment can reduce them, so look for a product that specifically says it contains live cultures.
Can you use vegan yogurt instead of regular yogurt in recipes?
Yes, vegan yogurt works as a substitute for regular yogurt in many recipes. Use an unsweetened, plain version in savory dishes and baking; flavored varieties can make dips or sauces unexpectedly sweet, and the texture may vary by plant base.
How do you make vegan yogurt at home?
You can make vegan yogurt by inoculating a suitable plant-based milk with yogurt starter or a live-culture yogurt, then keeping it warm while it ferments. Soy milk tends to set well; use a starter intended for plant-based milk for more reliable results.
Which type of vegan yogurt tastes most like dairy yogurt?
Plain soy-based vegan yogurt is often the closest in mild flavor and creamy texture to dairy yogurt. Coconut yogurt can be thick but usually has a noticeable coconut taste, while oat and nut-based varieties differ considerably between products.
Can vegan yogurt be used in cooking?
Yes, vegan yogurt can be stirred into many dishes, but high heat may make it split or become grainy. Add it near the end of cooking over low heat, or mix it with a little warm cooking liquid before stirring it into the dish.
How long does vegan yogurt last after opening?
Opened vegan yogurt should be kept covered in the refrigerator and handled with a clean spoon. Its usable life varies by product, so follow the package’s after-opening guidance and discard it if you notice an unusual smell, mold, or a changed appearance.
Can you freeze vegan yogurt?
Yes, you can freeze vegan yogurt, but thawing often makes it watery or grainy. Stir it well after thawing and use it in smoothies, sauces, or baking rather than expecting the original smooth texture for eating by the spoonful.
Does vegan yogurt work in overnight oats?
Yes, vegan yogurt works well in overnight oats and adds a creamy texture. Mix it with oats and a splash of plant milk, then refrigerate overnight; plain yogurt is easiest to pair with fruit without making the oats too sweet.
Why is my homemade vegan yogurt runny?
Homemade vegan yogurt is often runny because the plant milk has little protein, the starter culture is unsuitable, or fermentation conditions were too cool. Soy milk commonly gives a firmer set; chilling the finished yogurt can also help it thicken.
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Nutrition data compiled from USDA FoodData Central and scientific sources.