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Plain yogurt 2% fat Calories
Moderate-fat fermented dairy
CALORIES
GI
POTASSIUM
FIBER
Plain yogurt 2% fat Nutrition Facts
Selected: 100 g
61
KCAL / 100G
Carbs
7g
· 44%
Protein
4.3g
· 27%
Fat
2g
· 29%
Fiber
0g
Plain yogurt 2% fat Vitamins & Minerals
Vitamins
B12
0.37µg · 15% DV
B2
0.18mg · 14% DV
Biotin
3.5µg · 12% DV
B5
0.39mg · 8% DV
Minerals
Phosphorus
144mg · 21% DV
Calcium
183mg · 18% DV
Zinc
1mg · 9% DV
Selenium
3.6µg · 7% DV
Plain yogurt 2% fat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Plain yogurt 2% 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 Plain yogurt 2% fat Contain Allergens?
Contains these allergens:
Which Diets Is Plain yogurt 2% fat Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Plain yogurt 2% fat Fat Profile
SATURATED
1.3g
MONOUNSATURATED
0.5g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Plain yogurt 2% fat
Plain yogurt 2% fat — Frequently Asked Questions
How long does 2% plain yogurt keep after opening?
Once opened, it should be kept refrigerated and is usually best eaten within a few days. If it develops mold, an off smell, or an unusual taste, discard it.
Do you need to pour off the liquid on top of plain yogurt?
No. That liquid is usually whey, which naturally separates, and stirring it back in helps keep the texture and nutrients more evenly distributed.
Can 2% plain yogurt be frozen?
Yes, but freezing often changes the texture and can make it grainy or watery after thawing. Thawed yogurt is usually better in smoothies, soups, or sauces than eaten plain.
Does heating yogurt destroy its protein?
The protein does not disappear, but heat can change the texture and cause curdling. Gentle heating works better if you want to use yogurt in soups or warm sauces.
Is plain yogurt better before or after a workout?
It depends on the portion and what you pair it with. Before exercise, it can work well with fruit or oats; after exercise, its protein makes it a useful part of a recovery meal.
Does eating yogurt at night cause weight gain?
Not by itself. Weight gain depends more on total intake over time than on the clock, and plain yogurt can be a more balanced evening option than sugary desserts.
Is plain yogurt a probiotic food?
Yogurt is made with live cultures, so it can have probiotic value, but the amount and strains vary by product. Some processing and long storage can reduce the number of live bacteria.
Is plain yogurt with fruit a good combination?
Yes, it is a practical snack or light meal component. Fruit adds sweetness and variety, and the pairing often feels more satisfying than yogurt alone.
Is yogurt easier to tolerate than milk for people with lactose sensitivity?
For some people, yes, because fermentation breaks down part of the lactose. Tolerance varies, so starting with a small amount is sensible if lactose is an issue.
Who should be careful with plain yogurt?
Anyone with a dairy allergy should avoid it because it contains milk allergens. People with severe lactose intolerance, kidney disease, or medically prescribed diets may also need personalized guidance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.