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Plain yogurt (no additives) Calories
Plain yogurt (no additives)
CALORIES
GI
POTASSIUM
FIBER
Plain yogurt (no additives) Nutrition Facts
Selected: 100 g
61
KCAL / 100G
Carbs
4.7g
· 30%
Protein
3.5g
· 22%
Fat
3.3g
· 48%
Fiber
0g
Plain yogurt (no additives) Vitamins & Minerals
Vitamins
B12
0.37µg · 15% DV
Biotin
3.5µg · 12% DV
B2
0.14mg · 11% DV
B5
0.35mg · 7% DV
Minerals
Iodine
34µg · 23% DV
Phosphorus
95mg · 14% DV
Calcium
121mg · 12% DV
Zinc
1mg · 9% DV
Plain yogurt (no additives) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Plain yogurt (no additives) 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 (no additives) Contain Allergens?
Contains these allergens:
Which Diets Is Plain yogurt (no additives) 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
Plain yogurt (no additives) Fat Profile
SATURATED
2.1g
MONOUNSATURATED
0.9g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Plain yogurt (no additives)
Plain yogurt (no additives) — Frequently Asked Questions
How should plain yogurt be stored after opening?
Keep it refrigerated and use a clean spoon each time to reduce contamination. If the smell, taste, or texture changes noticeably, it is best not to eat it; follow the package storage guidance first.
Can plain yogurt be frozen?
Yes, but freezing often changes the texture and makes it more watery after thawing. Thawed yogurt usually works better in smoothies, sauces, or cooked dishes than eaten on its own.
Does liquid on top of yogurt mean it has gone bad?
No, that liquid is usually whey and is a normal separation in plain yogurt. You can stir it back in, but discard the yogurt if you see mold or notice an off smell.
Is plain yogurt a good evening snack?
Yes, it can be a light evening option. If you want it to feel more filling, pair it with oats, nuts, or seeds.
Is plain yogurt better before or after a workout?
It can work at either time depending on portion size and what you pair it with. Before training, a small serving may sit better; after training, combining it with fruit or oats makes it a more balanced recovery snack.
What foods pair well with plain yogurt?
Fruit and oats make it a practical sweet option, while cucumber, herbs, and cooked vegetables work well for savory meals. Adding nuts or seeds can improve texture and make it more satisfying.
Is plain 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 people with symptoms should start with a small amount and adjust based on how they feel.
How is plain yogurt different from flavored yogurt in practice?
Plain yogurt gives you more control over sweetness and ingredients. Flavored yogurts may include added sugar, flavorings, or thickeners, so checking the label matters if you want a simpler option.
Does heating yogurt destroy all of its benefits?
No, heating may reduce live cultures, but it does not erase the food's protein and mineral content. Gentle heating also helps reduce curdling in soups or sauces.
Who should be careful with plain yogurt?
Anyone with a dairy allergy should avoid it because it contains milk proteins. People with lactose intolerance, or those on medically prescribed protein or mineral restrictions, may also need individual guidance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.