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Yogurt 3.5% fat Calories
Source of protein and calcium, contains probiotics
CALORIES
GI
POTASSIUM
FIBER
Yogurt 3.5% fat Nutrition Facts
Selected: 100 g
62
KCAL / 100G
Carbs
4.7g
· 29%
Protein
3.5g
· 22%
Fat
3.5g
· 49%
Fiber
0g
Yogurt 3.5% fat Vitamins & Minerals
Vitamins
B12
0.45µg · 19% DV
B2
0.18mg · 14% DV
B5
0.38mg · 8% DV
Biotin
2.5µg · 8% DV
Minerals
Phosphorus
95mg · 14% DV
Calcium
120mg · 12% DV
Iodine
15µg · 10% DV
Zinc
1mg · 9% DV
Yogurt 3.5% fat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Yogurt 3.5% 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 3.5% fat Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt 3.5% 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 3.5% fat Fat Profile
SATURATED
2.2g
MONOUNSATURATED
0.9g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 2.3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Yogurt 3.5% fat
Yogurt 3.5% fat — Frequently Asked Questions
How long does 3.5% fat yogurt keep after opening?
Once opened, it should be kept refrigerated and is best eaten within a few days. Using a clean spoon and not leaving it out at room temperature helps it stay fresh longer.
Can 3.5% fat yogurt be frozen?
Yes, but freezing often changes the texture and can make it 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?
Not usually. That liquid is often whey, which naturally separates and can simply be stirred back in unless there is mold, an off smell, or obvious spoilage.
Is yogurt a good food to eat at night?
Yes, it can be a light evening option compared with heavier desserts or fried foods. People with sensitive digestion may prefer a modest portion and plain yogurt rather than sweetened versions.
Is yogurt better before or after a workout?
It can work at either time depending on what you pair it with. Before training, it goes well with fruit or oats; after training, its protein content makes it a practical recovery snack.
What foods pair well with yogurt for a more balanced meal or snack?
Fruit, oats, nuts, seeds, and whole grains can make yogurt more filling and balanced. In savory meals, it also pairs well with soups, grain bowls, legumes, and vegetable dishes.
Is yogurt better than kefir?
Neither is universally better; they suit different uses. Yogurt is usually thicker and easier to eat with a spoon or use in recipes, while kefir may be more convenient as a drink.
Does cooking yogurt change its nutritional value?
Heating can reduce live cultures and change the texture. In cooked dishes, yogurt is still useful for flavor and creaminess, but it may not offer the same live-culture benefits as when eaten cold.
Is yogurt always easy to digest?
Not for everyone. People with a dairy allergy should avoid it, and while some people with lactose sensitivity tolerate yogurt better than milk, individual tolerance varies.
Is 3.5% fat yogurt a better everyday choice than full-fat yogurt?
For many people, it is a practical middle ground between richness and lightness. The best choice depends on your taste, how filling you want it to be, and what else you are eating that day.
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Nutrition data compiled from USDA FoodData Central and scientific sources.