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Yogurt (2.8% fat) Calories
Source of protein and calcium, contains probiotics
CALORIES
GI
POTASSIUM
FIBER
Yogurt (2.8% fat) Nutrition Facts
Selected: 100 g
62
KCAL / 100G
Carbs
4.7g
· 32%
Protein
3.7g
· 25%
Fat
2.8g
· 43%
Fiber
0g
Yogurt (2.8% fat) Vitamins & Minerals
Vitamins
B12
0.45µg · 19% DV
B2
0.18mg · 14% DV
Biotin
2.5µg · 8% DV
B5
0.37mg · 7% DV
Minerals
Phosphorus
95mg · 14% DV
Calcium
120mg · 12% DV
Iodine
15µg · 10% DV
Zinc
1mg · 9% DV
Yogurt (2.8% fat) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Yogurt (2.8% 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 (2.8% fat) Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt (2.8% 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 (2.8% fat) Fat Profile
SATURATED
1.8g
MONOUNSATURATED
0.7g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Yogurt (2.8% fat)
Yogurt (2.8% fat) — Frequently Asked Questions
How long does yogurt keep after opening?
Once opened, it should be kept refrigerated and handled with a clean spoon. If the smell, taste, or texture changes noticeably, it is best not to eat it.
Can yogurt be frozen?
Yes, but freezing often changes the texture and makes it more watery after thawing. Thawed yogurt usually works better in soups, sauces, or smoothies than for eating plain.
Does liquid on top of yogurt mean it has gone bad?
No, that liquid is usually just natural whey separation. You can stir it back in, but discard the yogurt if you notice mold, an off smell, or a sharply unpleasant taste.
Is yogurt okay to eat at night?
Yes, for most people it can be a light evening snack. If you have a sensitive stomach, plain yogurt in a moderate portion is often the easiest option.
Is yogurt a good post-workout food?
Yes, because it provides protein and is easy to eat after training. Pairing it with fruit or oats can make it a more balanced recovery snack.
What can you eat with yogurt to make it more filling?
Try combining it with oats, fruit, chia seeds, nuts, or whole grains. That kind of mix is usually more satisfying than yogurt on its own.
Does cooking yogurt ruin its nutrition?
Cooking does not make its protein, carbs, or fat disappear, but heat can reduce live cultures. If you want the live-culture benefit, use it cold or only gently warmed.
Which is better: yogurt or kefir?
Neither is automatically better; it depends on how you want to use it. Yogurt is often easier to eat with meals, while kefir can be more convenient as a drink.
Is it okay to eat yogurt every day?
For people who tolerate dairy well, daily yogurt can fit into a balanced diet. Portion size and your overall eating pattern still matter.
Who should be careful with yogurt?
People with a dairy allergy should avoid it. Those with lactose intolerance may tolerate small amounts, but they should watch for symptoms and adjust accordingly.
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Nutrition data compiled from USDA FoodData Central and scientific sources.