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Yogurt (2.2% fat) Calories
Yogurt (2.2% fat)
CALORIES
GI
POTASSIUM
FIBER
Yogurt (2.2% fat) Nutrition Facts
Selected: 100 g
61
KCAL / 100G
Carbs
4.7g
· 35%
Protein
3.9g
· 29%
Fat
2.2g
· 36%
Fiber
0g
Yogurt (2.2% fat) Vitamins & Minerals
Vitamins
B12
0.4µg · 17% DV
B2
0.18mg · 14% DV
Biotin
3.2µg · 11% DV
B5
0.4mg · 8% DV
Minerals
Phosphorus
95mg · 14% DV
Calcium
120mg · 12% DV
Iodine
16µg · 11% DV
Zinc
1mg · 9% DV
Yogurt (2.2% fat) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Yogurt (2.2% fat) 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 (2.2% fat) Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt (2.2% fat) 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 (2.2% fat) Fat Profile
SATURATED
1.4g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Yogurt (2.2% fat)
Yogurt (2.2% fat) — Frequently Asked Questions
How long does yogurt keep after opening?
Once opened, it is best kept refrigerated and eaten within a few days for best quality. Using a clean spoon and avoiding long periods at room temperature helps it stay fresh.
Can 2.2% fat yogurt be frozen?
Yes, but freezing often changes the texture, making it more watery or grainy after thawing. Thawed yogurt usually works better in smoothies, soups, or sauces than eaten plain.
Does liquid on top of yogurt mean it has gone bad?
No, that liquid is usually whey separating naturally, not a sign of spoilage. You can stir it back in if the smell, taste, and appearance are otherwise normal.
Is yogurt a good evening snack?
For many people, yes. It can be a light option on its own or paired with fruit or oats for a more satisfying snack.
Is yogurt better before or after a workout?
It can fit either time depending on portion size and what you combine it with. After training, pairing it with fruit or oats can make a practical recovery snack.
Does heating yogurt destroy its nutrition?
No, it does not erase the nutrition completely. However, high heat can reduce live cultures and change the texture, so gentle heating works better in soups and sauces.
What foods pair well with yogurt for a more filling meal?
Oats, fruit, nuts, seeds, and whole grains pair well and can make it more satisfying. In savory meals, yogurt also works well with cucumber, herbs, garlic, and legume-based dishes.
Is yogurt easier to tolerate than milk for people with lactose sensitivity?
Some people tolerate yogurt better than milk because fermentation breaks down part of the lactose. Tolerance varies, so it is still best to start with a small amount if you are sensitive.
Should yogurt be eaten at the same time as antibiotics?
It is often better to leave some time between yogurt and the medication rather than taking them together. The ideal timing can depend on the antibiotic, so follow the label or your clinician’s advice.
Does sour-tasting yogurt always mean it is spoiled?
No, a mildly sour taste is normal because yogurt is a fermented food. Do not eat it if you notice mold, an unusually bad smell, fizzing, or strange discoloration.
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Nutrition data compiled from USDA FoodData Central and scientific sources.