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Yogurt (4% fat) Calories
Source of protein and calcium, contains probiotics
CALORIES
GI
POTASSIUM
FIBER
Yogurt (4% fat) Nutrition Facts
Selected: 100 g
72
KCAL / 100G
Carbs
5g
· 28%
Protein
3.7g
· 21%
Fat
4g
· 51%
Fiber
0g
Yogurt (4% fat) Vitamins & Minerals
Vitamins
B12
0.45µg · 19% DV
B2
0.18mg · 14% DV
B5
0.38mg · 8% DV
Biotin
2µg · 7% DV
Minerals
Phosphorus
95mg · 14% DV
Calcium
120mg · 12% DV
Iodine
15µg · 10% DV
Zinc
1mg · 9% DV
Yogurt (4% fat) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Yogurt (4% 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 (4% fat) Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt (4% 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 (4% fat) Fat Profile
SATURATED
2.6g
MONOUNSATURATED
1g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 2.7:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Yogurt (4% fat)
Yogurt (4% fat) — Frequently Asked Questions
What is the main difference between 4% fat yogurt and Greek yogurt?
Greek yogurt is strained to remove more whey, so it is usually thicker and more concentrated. Regular 4% yogurt is typically looser in texture and works especially well in sauces, soups, and everyday meals.
Why does yogurt become watery, and does that mean it has spoiled?
The clear liquid on top is usually whey and is not, by itself, a sign of spoilage. Stir it back in, but discard the yogurt if it has mold, a strongly unpleasant odor, or unusual bubbling.
How long does 4% yogurt keep after opening?
Keep it refrigerated and use a clean spoon each time; it is generally best used within several days after opening. Follow the package storage guidance and use its smell and appearance as additional checks.
Can yogurt be frozen?
Yogurt can be frozen, but it may separate and become grainy after thawing. Thawed yogurt is usually best used in smoothies, soups, or baked dishes rather than eaten plain.
Is yogurt with fruit a good combination?
Yes. Fruit adds natural sweetness and can reduce the need for added sugar. Adding nuts, seeds, or oats can make the snack more filling and add texture.
Why does yogurt curdle in hot dishes?
Yogurt proteins can clump when exposed to high heat, creating a curdled texture. Temper it first with a little hot liquid, then add it to the dish over low heat without boiling.
Is it unhealthy to eat yogurt at night?
For most people, yogurt is fine as an evening snack. However, people who experience reflux or bloating after dairy may be more comfortable having it earlier rather than immediately before bed.
Is yogurt better before or after a workout?
Its protein makes yogurt a useful post-workout food, especially when paired with fruit or grains for a more complete recovery snack. Before exercise, a smaller serving may be more comfortable for people with sensitive stomachs.
Can people with lactose intolerance eat 4% yogurt?
Some people tolerate yogurt better than milk because fermentation breaks down part of the lactose. Tolerance varies, so start with a small amount or choose lactose-free yogurt if needed.
Can I eat yogurt while taking antibiotics?
Yogurt can be included during antibiotic treatment, but some antibiotics should not be taken at the same time as dairy because it may affect absorption. Check the medicine instructions and separate yogurt from the dose when advised.
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Nutrition data compiled from USDA FoodData Central and scientific sources.