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Yogurt 3% Calories
Moderate-fat fermented dairy, good source of protein and calcium
CALORIES
GI
POTASSIUM
FIBER
Yogurt 3% Nutrition Facts
Selected: 100 g
61
KCAL / 100G
Carbs
4.7g
· 31%
Protein
3.5g
· 23%
Fat
3g
· 46%
Fiber
0g
Yogurt 3% Vitamins & Minerals
Vitamins
B12
0.37µg · 15% DV
Biotin
3.5µg · 12% DV
B2
0.14mg · 11% DV
B5
0.39mg · 8% DV
Minerals
Phosphorus
95mg · 14% DV
Calcium
121mg · 12% DV
Zinc
1mg · 9% DV
Selenium
3.5µg · 6% DV
Yogurt 3% Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Yogurt 3% 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 3% Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt 3% 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 3% Fat Profile
SATURATED
1.9g
MONOUNSATURATED
0.8g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 2.7:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Yogurt 3%
Yogurt 3% — Frequently Asked Questions
What is the main difference between 3% yogurt and Greek yogurt?
Greek yogurt is strained, so it has a thicker texture and is usually more concentrated in protein. Regular 3% yogurt is lighter and more fluid, making it versatile for everyday meals and sauces.
Is 3% yogurt better before or after a workout?
After exercise, it can be a practical choice when paired with fruit, oats, or another carbohydrate-containing food. If yogurt feels heavy on your stomach, avoid having it immediately before training.
Can you eat 3% yogurt at night?
Yes, yogurt can make a light evening snack on its own or with fruit and cinnamon. People with reflux may do better avoiding large portions right before lying down.
What foods go well with 3% yogurt?
Fruit and oats work well for a breakfast bowl, while walnuts, chia, or ground flax add texture and staying power. It also pairs well with cucumber, garlic, mint, and herbs in savory dips and sauces.
Does heating 3% yogurt destroy its protein?
Heating does not remove the protein, but high heat or prolonged cooking can make yogurt curdle and reduce the number of live cultures. To add it to hot dishes, temper it first with a little warm liquid from the recipe.
Does watery liquid on top of yogurt mean it has gone bad?
No. The pale yellow liquid is often whey, a normal separation that can simply be stirred back in. Discard yogurt if it has mold, an off odor, unusual discoloration, or a fizzy appearance.
How long does opened 3% yogurt keep in the fridge?
Keep it refrigerated, covered, and follow the storage guidance on the package after opening. Using a clean spoon and not leaving it at room temperature helps reduce the chance of early spoilage.
Can 3% yogurt be frozen?
It can be frozen, but it may separate and become grainy or watery once thawed. Thawed yogurt is often best used in smoothies, soups, baking, or sauces rather than eaten plain.
Can people with lactose intolerance eat 3% yogurt?
Some people tolerate yogurt better than milk because yogurt cultures break down part of the lactose. Tolerance varies, so anyone who develops symptoms may prefer lactose-free yogurt or seek advice from a healthcare professional.
Is yogurt useful while taking antibiotics?
Yogurt with live cultures can be a useful food to include during an antibiotic course, but it is not a substitute for medication. Because dairy can affect the absorption of certain antibiotics, check the medicine label and follow your pharmacist's or clinician's timing advice.
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Nutrition data compiled from USDA FoodData Central and scientific sources.