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Whole milk plain yogurt Calories
Good source of protein, calcium, and live cultures
CALORIES
GI
POTASSIUM
FIBER
Whole milk plain yogurt Nutrition Facts
Selected: 100 g
78
KCAL / 100G
Carbs
8g
· 41%
Protein
4.2g
· 21%
Fat
3.3g
· 38%
Fiber
0g
Whole milk plain 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
Whole milk plain yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Whole milk plain 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 Whole milk plain yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Whole milk plain 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
Whole milk plain yogurt Fat Profile
SATURATED
2.1g
MONOUNSATURATED
0.9g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Whole milk plain yogurt
Whole milk plain yogurt — Frequently Asked Questions
What foods pair well with whole milk plain yogurt to make it more filling?
It tends to be more satisfying when combined with oats, chia seeds, nuts, or fruit. In savory meals, it also works well with cucumbers, herbs, roasted vegetables, or legumes.
Is whole milk plain 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 serving is often easier to tolerate; after training, pairing it with fruit or oats makes a practical recovery snack.
Can you eat whole milk plain yogurt at night?
Yes, many people tolerate it well as a light evening snack. If dairy tends to worsen bloating or reflux for you, keep the portion modest and see how your body responds.
How long does whole milk plain yogurt keep after opening?
Once opened, it should be kept refrigerated and handled with a clean spoon. If the smell, taste, or surface changes noticeably, it is best not to eat it and to follow the package storage guidance.
Can whole milk plain yogurt be frozen?
Yes, but freezing often changes the texture and can make it watery or grainy after thawing. Thawed yogurt is usually better in smoothies, sauces, or cooked dishes than eaten on its own.
Does liquid on top of yogurt mean it has gone bad?
No, the watery layer is usually just natural separation of whey, not spoilage. You can stir it back in, but discard the yogurt if you notice mold, an off smell, or an unusually harsh taste.
Does heating whole milk plain yogurt reduce its benefits?
High heat can reduce the number of live cultures present. If you want the live-culture benefit, add it at the end of cooking when possible instead of boiling it for a long time.
Who should be careful with whole milk plain yogurt?
People with a milk allergy should avoid it. Some people with lactose intolerance tolerate yogurt better than milk, but tolerance varies from person to person.
How is whole milk plain yogurt different from kefir?
Both are fermented dairy foods, but kefir is usually more drinkable and contains a different mix of cultures. Yogurt is thicker and often easier to use in bowls, dips, sauces, and savory dishes.
Is it unhealthy to eat whole milk plain yogurt with fruit?
No, that is a common myth rather than a rule. Fruit and plain yogurt can make a balanced snack; the main thing to watch is added sugar from sweetened yogurt mixes or toppings.
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Nutrition data compiled from USDA FoodData Central and scientific sources.