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Yogurt (3% fat) Calories
Source of protein and calcium, contains probiotics
CALORIES
GI
POTASSIUM
FIBER
Yogurt (3% fat) Nutrition Facts
Selected: 100 g
61
KCAL / 100G
Carbs
4.7g
· 31%
Protein
3.5g
· 23%
Fat
3g
· 46%
Fiber
0g
Yogurt (3% fat) Vitamins & Minerals
Vitamins
B12
0.4µg · 17% DV
B2
0.18mg · 14% DV
B5
0.35mg · 7% DV
Biotin
2µg · 7% DV
Minerals
Phosphorus
95mg · 14% DV
Calcium
120mg · 12% DV
Iodine
15µg · 10% DV
Zinc
1mg · 9% DV
Yogurt (3% fat) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Yogurt (3% 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% fat) Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt (3% 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% fat) Fat Profile
SATURATED
2g
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 (3% fat)
Yogurt (3% fat) — 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 filling. Regular 3% yogurt is smoother and more versatile for everyday eating, drinking-style bowls, and cooking.
Does heating yogurt destroy all of its probiotics?
High heat and prolonged cooking can reduce the amount of live yogurt cultures. Adding yogurt after taking a soup or sauce off the heat helps preserve more cultures and also lowers the risk of curdling.
How can you stop yogurt from curdling in soup?
Temper the yogurt first by whisking a little hot soup liquid into it gradually. Then stir it into the pot over low heat and avoid letting the soup boil vigorously afterward.
How long does opened yogurt keep in the refrigerator?
Keep opened yogurt refrigerated and always use a clean spoon to avoid introducing contamination. It is best used within several days after opening, while the package date and storage instructions should take priority.
Can yogurt be frozen?
Yogurt can be frozen, but it may separate and become grainy once thawed. Thawed yogurt is usually best blended into smoothies or used in soups, sauces, and baking rather than eaten plain.
Is yogurt with fruit a good snack?
Yogurt and fruit make a practical snack that can help satisfy a sweet craving with more balance than many desserts. Adding nuts, oats, or chia seeds can make it more satisfying and add texture.
Is it okay to eat yogurt before bed?
Plain yogurt can be a light evening snack for many people. If you have reflux or a sensitive stomach, eating it well before lying down may be more comfortable.
Is yogurt useful after a workout?
Yogurt provides protein and can fit well into a post-workout meal or snack. Pair it with fruit, oats, or another carbohydrate-containing food to make a more complete recovery option.
Can people with lactose intolerance eat yogurt?
Some people with lactose intolerance tolerate yogurt better than milk because its cultures break down some lactose. Tolerance varies, so start with a small serving or choose lactose-free yogurt if needed.
Does a sour taste mean yogurt has gone bad?
Not necessarily; mild sourness is often a normal result of the cultures producing lactic acid. Discard yogurt if it has mold, an unusual unpleasant smell, pink or green discoloration, or obvious gassiness.
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Nutrition data compiled from USDA FoodData Central and scientific sources.