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Yogurt (100 calories) Calories
Source of protein and calcium, contains probiotics
CALORIES
GI
POTASSIUM
FIBER
Yogurt (100 calories) Nutrition Facts
Selected: 100 g
100
KCAL / 100G
Carbs
12.5g
· 53%
Protein
5.5g
· 23%
Fat
2.5g
· 24%
Fiber
0g
Yogurt (100 calories) Vitamins & Minerals
Vitamins
B12
0.5µg · 21% DV
B2
0.22mg · 17% DV
Biotin
2.5µg · 8% DV
B5
0.35mg · 7% DV
Minerals
Phosphorus
135mg · 19% DV
Calcium
180mg · 18% DV
Iodine
15µg · 10% DV
Zinc
1mg · 9% DV
Yogurt (100 calories) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Yogurt (100 calories) 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 (100 calories) Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt (100 calories) 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
Yogurt (100 calories) Fat Profile
SATURATED
1.6g
MONOUNSATURATED
0.7g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Yogurt (100 calories)
Yogurt (100 calories) — Frequently Asked Questions
How long does yogurt keep once opened?
Once opened, it should be kept refrigerated and handled with a clean spoon. If the smell, taste, or texture changes noticeably, it should be discarded; the package storage guidance is the safest reference.
Can yogurt be frozen?
Yes, but freezing often changes the texture and can make it watery or grainy after thawing. Thawed yogurt usually works better in smoothies, soups, or sauces than eaten plain.
Does heating yogurt destroy its nutrition?
Heating does not remove its protein, but high heat can reduce some live cultures. If you want the culture-related benefits, avoid prolonged boiling.
How can I stop yogurt from curdling in hot dishes?
Temper it first by mixing in a little warm liquid, then add it gradually. Keeping the heat low and stirring gently also helps in soups and sauces.
Is yogurt a good food to eat at night?
For most people, yes. Pairing it with fruit, oats, or nuts can make it more filling and balanced than eating it alone.
Is yogurt better before or after a workout?
It can work at either time depending on the meal. After training, combining it with fruit or oats is a practical option; before training, a lighter portion may feel more comfortable.
What pairs well with yogurt for a more balanced meal?
Yogurt pairs well with fruit, oats, nuts, seeds, or whole grains for a more complete snack or breakfast. In savory meals, it also works well with vegetables, legumes, and grain bowls.
Is yogurt always a problem for people with lactose intolerance?
Not always. Because it is fermented, some people tolerate yogurt better than milk, but tolerance varies and symptoms should guide the choice.
Does yogurt help digestion, or can it cause constipation?
It can do either depending on the person and the overall diet. Yogurt may feel easier to digest for some, but since it contains no fiber, it is not a substitute for fiber-rich foods.
Does turning yogurt into a drink or dip change it much nutritionally?
Adding water does not increase the total energy or macros; it mainly dilutes them per serving. Ingredients like cucumber, herbs, or spices change the flavor more than the core nutrition.
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Nutrition data compiled from USDA FoodData Central and scientific sources.