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Yogurt (9g protein, 58 kcal per 100g) Calories
Detailed nutrition analysis with calories, glycemic index, vitamins and minerals.
CALORIES
GI
POTASSIUM
FIBER
Yogurt (9g protein, 58 kcal per 100g) Nutrition Facts
Selected: 100 g
58
KCAL / 100G
Carbs
3.6g
· 27%
Protein
9g
· 67%
Fat
0.4g
· 6%
Fiber
0g
Yogurt (9g protein, 58 kcal per 100g) Vitamins & Minerals
Vitamins
B12
0.9µg · 38% DV
B2
0.18mg · 14% DV
Biotin
3.5µg · 12% DV
B5
0.4mg · 8% DV
Minerals
Phosphorus
95mg · 14% DV
Calcium
120mg · 12% DV
Iodine
15µg · 10% DV
Zinc
1mg · 9% DV
Yogurt (9g protein, 58 kcal per 100g) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Yogurt (9g protein, 58 kcal 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 (9g protein, 58 kcal per 100g) Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt (9g protein, 58 kcal 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 (9g protein, 58 kcal per 100g) Fat Profile
SATURATED
0.25g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.02g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Yogurt (9g protein, 58 kcal per 100g)
Yogurt (9g protein, 58 kcal per 100g) — Frequently Asked Questions
When is yogurt most filling to eat?
Yogurt can work well as a snack on its own, but it usually keeps you fuller for longer when paired with fiber-rich foods like fruit, oats, or chia. Its protein content also helps with satiety.
Is yogurt a good post-workout food?
Yes, yogurt can be a practical post-workout option because it provides protein. Pairing it with fruit or oats can also help replenish carbohydrates after training.
Is it okay to eat yogurt at night?
For most people, yes—yogurt can be a light evening option. People with reflux, lactose sensitivity, or digestive discomfort should go by personal tolerance.
Does cooking yogurt change its nutrition?
Heating does not remove its protein, but some live cultures may be reduced by high temperatures. Its texture can also change if it is cooked for too long or too aggressively.
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. Gentle heat and slow stirring help prevent splitting.
How long does opened yogurt keep in the fridge?
Once opened, yogurt should be kept refrigerated and handled with a clean spoon. Even before the use-by date, it should be discarded if the smell, taste, or appearance changes noticeably.
Can yogurt be frozen?
Yes, but freezing often changes the texture and can make it watery or grainy after thawing. It tends to work better in smoothies, soups, or cooked recipes than eaten plain afterward.
What foods go well with yogurt for a more balanced meal?
Yogurt pairs well with fruit and oats for breakfast or snacks, and with legumes or vegetables in savory meals. Combining it with fiber-rich foods can make the meal more balanced and satisfying.
How is yogurt different from kefir?
Both are fermented dairy foods, but kefir is usually more drinkable and made with a different mix of cultures. Yogurt is typically thicker and more commonly used in bowls, sauces, and cooking.
Who should be careful with yogurt?
People with a milk allergy should avoid yogurt. Some people with lactose intolerance tolerate yogurt better than milk, but tolerance varies from person to person.
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Nutrition data compiled from USDA FoodData Central and scientific sources.