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Yogurt (2.5% fat) Calories
Source of protein and calcium
CALORIES
GI
POTASSIUM
FIBER
Yogurt (2.5% fat) Nutrition Facts
Selected: 100 g
73
KCAL / 100G
Carbs
4.7g
· 34%
Protein
3.5g
· 25%
Fat
2.5g
· 41%
Fiber
0g
Yogurt (2.5% fat) Vitamins & Minerals
Vitamins
B12
0.4µg · 17% DV
Biotin
3.5µg · 12% DV
B2
0.14mg · 11% DV
B5
0.35mg · 7% DV
Minerals
Phosphorus
95mg · 14% DV
Calcium
121mg · 12% DV
Iodine
15µg · 10% DV
Zinc
1mg · 9% DV
Yogurt (2.5% fat) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Yogurt (2.5% 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 (2.5% fat) Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt (2.5% fat) 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 (2.5% fat) Fat Profile
SATURATED
1.6g
MONOUNSATURATED
0.7g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Yogurt (2.5% fat)
Yogurt (2.5% fat) — Frequently Asked Questions
How long does 2.5% fat yogurt keep after opening?
Once opened, it usually keeps for a few days in the fridge if handled with a clean spoon and kept cold. Discard it if you notice mold, a strongly off smell, or a major change in taste and texture.
Should I pour off the liquid on top of yogurt?
No, that liquid is usually whey and it is normal. Stirring it back in helps retain protein and some water-soluble nutrients.
Can 2.5% fat yogurt be frozen?
Yes, but the texture often becomes grainy or watery after thawing. Thawed yogurt is usually best used in smoothies, soups, or sauces rather than eaten plain.
Does heating yogurt destroy its benefits?
High heat can reduce the number of live cultures. Even so, yogurt still provides protein, calcium, and other nutrients after cooking.
Is yogurt at night a bad idea?
For most people, eating yogurt in the evening is fine and can be a light snack. But if you are sensitive to lactose, it may cause bloating or discomfort.
Is yogurt better before or after a workout?
It can work at either time depending on portion size and what you pair it with. Before training, a small plain serving may feel lighter; after training, pairing it with fruit or oats can make it more satisfying.
Is yogurt with fruit a good combination?
Yes, it is a practical and balanced snack. The protein in yogurt pairs well with the carbohydrates in fruit for better satiety than fruit alone.
Which is better: yogurt or kefir?
Neither is automatically better; the best choice depends on your goal and preference. Yogurt is often easier to eat with meals and use in recipes, while kefir is more convenient as a drink.
Is yogurt good for everyone’s gut?
Not always. Many people tolerate yogurt well, but anyone with a dairy allergy should avoid it, and some people with lactose sensitivity may still get symptoms.
Does using a metal spoon spoil yogurt?
Brief contact with a metal spoon does not usually harm yogurt. What matters more is using clean utensils and not leaving it at room temperature for long.
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Nutrition data compiled from USDA FoodData Central and scientific sources.