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Yogurt (natural, plain) Calories
Source of protein and calcium, contains probiotics, unsweetened
CALORIES
GI
POTASSIUM
FIBER
Yogurt (natural, plain) Nutrition Facts
Selected: 100 g
61
KCAL / 100G
Carbs
4.7g
· 30%
Protein
3.5g
· 22%
Fat
3.3g
· 48%
Fiber
0g
Yogurt (natural, plain) Vitamins & Minerals
Vitamins
B12
0.4µg · 17% DV
Biotin
3.5µg · 12% DV
B2
0.14mg · 11% DV
B5
0.35mg · 7% DV
Minerals
Phosphorus
95mg · 14% DV
Iodine
20µg · 13% DV
Calcium
120mg · 12% DV
Zinc
1mg · 9% DV
Yogurt (natural, plain) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Yogurt (natural, plain) 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 (natural, plain) Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt (natural, plain) 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 (natural, plain) Fat Profile
SATURATED
2.1g
MONOUNSATURATED
0.9g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Yogurt (natural, plain)
Yogurt (natural, plain) — Frequently Asked Questions
How long does plain natural yogurt keep after opening?
If kept sealed and refrigerated, it is best used within a few days after opening. Discard it if you notice mold, a strongly off smell, excessive separation, or a major change in taste.
Should I pour off the liquid on top of yogurt?
No, that liquid is usually whey and it is normal. Stirring it back in helps keep the texture and retains water-soluble nutrients.
Can plain yogurt be frozen?
Yes, but the texture often becomes grainier or more watery after thawing. Thawed yogurt usually works better in smoothies, sauces, or cooking than eaten on its own.
Does heating yogurt destroy all of its nutrition?
No, it does not remove the yogurt’s protein, fat, and carbohydrate content. However, high heat can reduce live cultures and make the texture more likely to split.
How can I add yogurt to soup or hot dishes without it curdling?
Temper it first by mixing in a little warm liquid before adding it to the pot. Gentle heat and steady stirring also help prevent splitting.
Is plain yogurt filling enough for breakfast?
On its own, it may feel light for some people. Pairing it with oats, nuts, seeds, or fruit usually makes it more satisfying and balanced.
Is yogurt better before or after a workout?
Either can work depending on portion size and what you eat with it. After training, combining yogurt with fruit or oats is a practical way to get both protein and carbohydrate.
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 total intake overall and whether late-night portions are excessive.
What foods pair well with plain yogurt?
It works well with fruit and oats for a snack, with cucumber and herbs as a savory side, or with legumes and grains as part of a fuller meal. These combinations can improve satiety and make the meal more balanced.
Who should be careful with plain yogurt?
People with a dairy allergy should avoid it. Those with lactose intolerance may 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.