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Yogurt (3.6% fat) Calories
Medium-fat yogurt, good source of protein and calcium
CALORIES
GI
POTASSIUM
FIBER
Yogurt (3.6% fat) Nutrition Facts
Selected: 100 g
68
KCAL / 100G
Carbs
4.7g
· 28%
Protein
4.2g
· 25%
Fat
3.6g
· 47%
Fiber
0g
Yogurt (3.6% fat) Vitamins & Minerals
Vitamins
B12
0.4µg · 17% DV
B2
0.18mg · 14% DV
Biotin
3.5µg · 12% DV
B5
0.38mg · 8% DV
Minerals
Phosphorus
95mg · 14% DV
Calcium
120mg · 12% DV
Iodine
16µg · 11% DV
Zinc
1mg · 9% DV
Yogurt (3.6% fat) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Yogurt (3.6% 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 (3.6% fat) Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt (3.6% 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 (3.6% fat) Fat Profile
SATURATED
2.3g
MONOUNSATURATED
0.9g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 2.7:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Yogurt (3.6% fat)
Yogurt (3.6% 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, and surface look normal, it is usually best used within a few days.
Can yogurt be frozen?
Yes, but freezing often changes the texture and makes it more watery after thawing. Thawed yogurt is usually better for soups, sauces, or smoothies than for eating plain.
Does heating yogurt change its nutrition?
Heating can reduce live cultures and alter the texture. The protein does not disappear, but prolonged high heat may affect structure and some heat-sensitive components.
How can I stop yogurt from curdling in hot dishes?
Temper it first by mixing in a little warm liquid before adding it to the pot. Sudden high heat and rapid boiling make curdling more likely.
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 smaller serving may feel lighter; after training, yogurt with fruit or oats makes a practical snack.
Does eating yogurt at night cause weight gain?
Not by itself. Weight gain depends more on overall intake and eating habits than on the clock time alone.
What foods pair well with yogurt for better satiety?
Yogurt pairs well with oats, chia, fruit, cucumber, herbs, or even boiled potatoes. Its protein content can make a meal or snack more filling when combined with fiber-rich foods.
Is yogurt a better choice than kefir?
That depends on how you want to use it. Yogurt is thicker and easier to eat with a spoon or use in meals, while kefir is more drinkable; both are fermented dairy foods.
Can people with lactose intolerance tolerate yogurt more easily than milk?
Some people can, because fermentation breaks down part of the lactose. Tolerance varies by person, and yogurt is still not suitable for people with a milk allergy.
Is watery yogurt spoiled?
Not necessarily. The liquid on top is often just whey and can be stirred back in, but yogurt should be discarded if it develops mold, unusual color changes, or an off smell.
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Nutrition data compiled from USDA FoodData Central and scientific sources.