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Yogurt Calories
Source of protein and calcium
CALORIES
GI
POTASSIUM
FIBER
Yogurt Nutrition Facts
Selected: 100 g
61
KCAL / 100G
Carbs
4.7g
· 30%
Protein
3.5g
· 22%
Fat
3.3g
· 48%
Fiber
0g
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
Iodine
22µg · 15% DV
Phosphorus
95mg · 14% DV
Calcium
121mg · 12% DV
Zinc
1mg · 9% DV
Yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is 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 Yogurt Contain Allergens?
Contains these allergens:
Which Diets Is 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
Yogurt Fat Profile
SATURATED
2.1g
MONOUNSATURATED
0.9g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
Foods Similar to Yogurt
Yogurt — Frequently Asked Questions
Does all yogurt contain probiotics?
No. Yogurt is cultured, but not every product retains meaningful amounts of live cultures through its shelf life. Look for wording such as “live and active cultures” if that is your goal.
Does heating yogurt destroy its benefits?
High heat can reduce or kill live cultures, but it does not erase yogurt’s protein or mineral content. For hot dishes, stir yogurt in after cooking or use gentle heat.
How can I stop yogurt from curdling in soup or sauce?
Temper it first by gradually whisking a little warm liquid into the yogurt. Then add it to the dish over low heat rather than boiling it vigorously.
How long does opened yogurt keep in the refrigerator?
Keep it tightly covered and refrigerated, and use it promptly according to the package guidance. Discard it if you notice mold, an off smell, bubbling, or unusual discoloration.
Can yogurt be frozen?
Yes, but thawed yogurt often separates and becomes grainy. It works especially well afterward in smoothies, baking, soups, or sauces where the texture matters less.
Is yogurt easier to digest than milk for people with lactose intolerance?
It may be, because yogurt cultures break down some lactose. Tolerance varies, so starting with a small serving or choosing lactose-free yogurt can be helpful.
Can someone with a milk allergy eat yogurt?
No. Yogurt contains milk proteins and can trigger an allergic reaction in people with a milk allergy. A milk allergy is different from lactose intolerance and requires stricter avoidance.
Is yogurt better before or after a workout?
After exercise, yogurt paired with a carbohydrate food such as fruit or oats can make a convenient recovery snack. Immediately before training, it may feel heavy for some people, so timing should suit your digestion.
Is it bad to eat yogurt at night?
For most people, eating yogurt at night is not inherently harmful. If you experience reflux or discomfort when eating close to bedtime, choose a smaller amount or have it earlier.
What is the difference between regular yogurt and Greek yogurt?
Greek yogurt is strained to remove some of its liquid, giving it a thicker texture and more concentrated taste. Regular yogurt is looser and often easier to use in soups, dressings, and sauces.
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Nutrition data compiled from USDA FoodData Central and scientific sources.