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Yogurt (4% fat, 4% protein) Calories
Medium-fat, balanced-protein yogurt. Rich in probiotics, calcium, and B vitamins.
CALORIES
GI
POTASSIUM
FIBER
Yogurt (4% fat, 4% protein) Nutrition Facts
Selected: 100 g
75
KCAL / 100G
Carbs
5g
· 28%
Protein
4g
· 22%
Fat
4g
· 50%
Fiber
0g
Yogurt (4% fat, 4% protein) Vitamins & Minerals
Vitamins
B12
0.6µg · 25% DV
B2
0.18mg · 14% DV
B5
0.4mg · 8% DV
Biotin
2.5µg · 8% DV
Minerals
Phosphorus
95mg · 14% DV
Iodine
20µg · 13% DV
Calcium
120mg · 12% DV
Zinc
1mg · 9% DV
Yogurt (4% fat, 4% protein) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Yogurt (4% fat, 4% protein) 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, 4% protein) Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt (4% fat, 4% protein) 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, 4% protein) Fat Profile
SATURATED
2.5g
MONOUNSATURATED
1g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Yogurt (4% fat, 4% protein)
Yogurt (4% fat, 4% protein) — Frequently Asked Questions
How long does yogurt keep after opening?
Keep it refrigerated and use a clean spoon each time. If the smell, taste, or surface changes noticeably, discard it; the package storage guidance is the safest reference.
Can yogurt be frozen?
Yes, but the texture often becomes grainy or watery after thawing. Thawed yogurt usually works better in soups, sauces, or cooked dishes than as-is.
Does boiling yogurt change its nutrition?
Heating can reduce live cultures. The protein, fat, and carbs do not disappear, but prolonged high heat can change texture and flavor.
How can I stop yogurt from curdling in hot dishes?
Temper it first by mixing in a little warm liquid, then add it gradually. Keeping the heat moderate and avoiding prolonged boiling also helps.
Is yogurt okay to eat at night?
For most people, yes. It can be a light evening snack, though people with sensitive digestion may prefer a smaller portion.
Is yogurt better before or after a workout?
It can work at either time. Before training it can be a light option; after training it pairs well with foods like fruit or oats for a more complete recovery snack.
What foods pair well with yogurt?
Yogurt works with both sweet and savory foods. It goes well with fruit, oats, herbs, cucumbers, grains, and legumes, depending on whether you want a snack, sauce, or meal component.
Is yogurt a good substitute for milk?
Often yes, especially for people who find fermented dairy easier to tolerate than milk. It is still a dairy food, so it is not suitable for people with a milk allergy.
Does sour-tasting yogurt mean it has gone bad?
Not necessarily; a mildly tangy taste is normal for yogurt. Warning signs are mold, off odors, unusual fizzing, or major color and texture changes.
Who should be careful with yogurt?
People with a dairy allergy should avoid it. Those with lactose sensitivity may tolerate small amounts better than milk, but tolerance varies from person to person.
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Nutrition data compiled from USDA FoodData Central and scientific sources.