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Yogurt (72 kcal, 3g protein per 100g) Calories
Source of calcium and probiotics, low calorie
CALORIES
GI
POTASSIUM
FIBER
Yogurt (72 kcal, 3g protein per 100g) Nutrition Facts
Selected: 100 g
72
KCAL / 100G
Carbs
8.5g
· 50%
Protein
3g
· 18%
Fat
2.5g
· 32%
Fiber
0g
Yogurt (72 kcal, 3g protein per 100g) Vitamins & Minerals
Vitamins
B12
0.35µg · 15% DV
B2
0.14mg · 11% DV
Biotin
2.5µg · 8% DV
B5
0.36mg · 7% DV
Minerals
Phosphorus
95mg · 14% DV
Iodine
20µg · 13% DV
Calcium
120mg · 12% DV
Zinc
1mg · 9% DV
Yogurt (72 kcal, 3g protein per 100g) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Yogurt (72 kcal, 3g protein per 100g) 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 (72 kcal, 3g protein per 100g) Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt (72 kcal, 3g protein per 100g) 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 (72 kcal, 3g protein per 100g) Fat Profile
SATURATED
1.6g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Yogurt (72 kcal, 3g protein per 100g)
Yogurt (72 kcal, 3g protein per 100g) — 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, or texture changes noticeably, it is best not to eat it.
Can yogurt be frozen?
Yes, but freezing often changes the texture and makes it more watery or grainy after thawing. Thawed yogurt usually works better in soups, sauces, or cooked recipes than on its own.
Does watery yogurt mean it has gone bad?
Not necessarily. The liquid on top is often whey, which is naturally present and can be stirred back in, but yogurt with mold or a strongly off smell should be discarded.
Is yogurt okay to eat at night?
Yes, for most people it is fine in the evening. Plain yogurt can be a lighter option than rich desserts, especially if you want something simple before bed.
Is yogurt better before or after a workout?
It can work at either time depending on the meal. Before training it can be a light snack, while after training it pairs well with fruit, oats, or another protein source for recovery.
What foods go well with yogurt?
Yogurt pairs well with fruit and oats for a more filling snack. In savory meals, it also works well with chickpeas, grains, and vegetables to make the meal feel more balanced.
Which is a better choice: yogurt or kefir?
It depends on how you want to use it. Yogurt is often better for spoonable meals and cooking, while kefir can be more convenient if you prefer a drinkable option.
Does heating yogurt destroy all of its benefits?
No, not all of them. Heat can reduce live cultures, but yogurt still remains a useful dairy food in cooked dishes.
Can people with lactose sensitivity tolerate yogurt more easily than milk?
Some people can, because fermentation breaks down part of the lactose. Tolerance varies, so starting with a small amount is a sensible approach.
Who should be careful with yogurt?
People with a dairy allergy should avoid it because it contains milk proteins. Those with kidney disease or a medically prescribed diet may also need to watch portion size and frequency.
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Nutrition data compiled from USDA FoodData Central and scientific sources.