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Yogurt (3.5% fat) Calories
Source of calcium and protein, contains probiotics
CALORIES
GI
POTASSIUM
FIBER
Yogurt (3.5% fat) Nutrition Facts
Selected: 100 g
65
KCAL / 100G
Carbs
4.7g
· 29%
Protein
3.5g
· 22%
Fat
3.5g
· 49%
Fiber
0g
Yogurt (3.5% fat) Vitamins & Minerals
Vitamins
B12
0.45µg · 19% DV
B2
0.18mg · 14% DV
B5
0.38mg · 8% DV
Biotin
2.2µg · 7% DV
Minerals
Phosphorus
95mg · 14% DV
Calcium
120mg · 12% DV
Iodine
15µg · 10% DV
Zinc
1mg · 9% DV
Yogurt (3.5% fat) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Yogurt (3.5% 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 (3.5% fat) Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt (3.5% 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 (3.5% fat) Fat Profile
SATURATED
2.2g
MONOUNSATURATED
0.9g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 2.7:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Yogurt (3.5% fat)
Yogurt (3.5% fat) — Frequently Asked Questions
How long does yogurt keep after opening?
Once opened, it is best kept refrigerated and eaten within a few days. Using a clean spoon and avoiding long periods at room temperature helps it stay fresh longer.
Can yogurt be frozen?
Yes, but freezing often changes the texture and makes it more watery after thawing. Thawed yogurt usually works better in smoothies, soups, or sauces than eaten plain.
Does watery yogurt mean it has gone bad?
Not necessarily; the liquid on top is usually whey, which is normal. Stir it back in, but discard the yogurt if it smells off, shows mold, or tastes unusually sour.
Is yogurt a good post-workout food?
Yes, because it provides protein and is easy to eat after exercise. Pairing it with fruit or oats can make it a more balanced recovery snack.
Does eating yogurt at night cause weight gain?
No single food causes weight gain just because of the time you eat it. What matters more is your overall intake across the day.
What foods pair well with yogurt?
Yogurt goes well with fruit, oats, whole grains, legumes, herbs, and nuts. These combinations can make a snack or meal more filling and varied.
Does cooking yogurt reduce its benefits?
High heat can reduce live cultures and change the texture. Even so, cooked yogurt still contributes protein and other nutrients to a dish.
Why does yogurt taste more sour over time?
Its sourness increases naturally as fermentation continues during storage. Keeping it cold slows this process, but does not stop it completely.
Is yogurt better than kefir?
Neither is universally better; they suit different preferences and uses. Yogurt is usually thicker, while kefir is more drinkable.
Who should be careful with yogurt?
People with a milk allergy should avoid it because it contains dairy allergens. Those with lactose intolerance may tolerate small amounts differently and should judge based on their own response.
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Nutrition data compiled from USDA FoodData Central and scientific sources.