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Yogurt (1 tablespoon) Calories
Source of protein and calcium, contains probiotics
CALORIES
GI
POTASSIUM
FIBER
Yogurt (1 tablespoon) Nutrition Facts
Selected: 100 g
61
KCAL / 100G
Carbs
4.7g
· 30%
Protein
3.5g
· 22%
Fat
3.3g
· 48%
Fiber
0g
Yogurt (1 tablespoon) Vitamins & Minerals
Vitamins
B12
0.37µg · 15% DV
Biotin
3.5µg · 12% DV
B2
0.14mg · 11% DV
B5
0.35mg · 7% DV
Minerals
Phosphorus
95mg · 14% DV
Iodine
20µg · 13% DV
Calcium
121mg · 12% DV
Zinc
1mg · 9% DV
Yogurt (1 tablespoon) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Yogurt (1 tablespoon) 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 Yogurt (1 tablespoon) Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt (1 tablespoon) 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
Yogurt (1 tablespoon) Fat Profile
SATURATED
2.1g
MONOUNSATURATED
0.8g
POLYUNSATURATED
0.13g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Yogurt (1 tablespoon)
Yogurt (1 tablespoon) — Frequently Asked Questions
How long does yogurt keep after opening?
Once opened, yogurt is best eaten within a few days if kept refrigerated. If it develops mold, gas, or a strongly off smell, it should be discarded.
Should you pour off the liquid on top of yogurt?
No, you usually do not need to. That liquid is whey, and stirring it back in helps keep the texture and nutrients more evenly distributed.
Can yogurt be frozen?
Yes, but the texture often becomes grainier and more watery after thawing. Thawed yogurt usually works better in soups, sauces, or smoothies than eaten plain.
Does heating yogurt destroy its nutrition?
Heating does not remove its protein, carbs, and fat entirely. However, high heat can reduce live cultures and make the texture split or curdle.
How do you stop yogurt from curdling in hot dishes?
Temper it first by mixing in a little warm liquid before adding it to the pot. Gentle heat and slow stirring also help prevent splitting.
Is yogurt a good food to eat at night?
For most people, yes. If it does not keep you full for long on its own, pairing it with oats, fruit, or nuts can make it more satisfying.
Is yogurt better before or after a workout?
It can work at either time. Before training, a small serving may feel lighter; after training, combining it with fruit or grains can make a practical recovery snack.
Can yogurt replace milk in recipes?
Not always one-for-one, because yogurt is thicker and tangier than milk. It works especially well in sauces, marinades, and some baked dishes, and can be thinned with water if needed.
What foods pair well with yogurt for a more filling snack?
Yogurt pairs well with oats, chia seeds, fruit, nuts, and cooked grains. These combinations add texture and can make the snack feel more balanced and satisfying.
Who should be careful with yogurt?
People with a dairy allergy should avoid it. Those with lactose sensitivity may tolerate small amounts differently, so portion size and symptoms matter.
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Nutrition data compiled from USDA FoodData Central and scientific sources.