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Regular yogurt Calories
Source of protein and calcium
CALORIES
GI
POTASSIUM
FIBER
Regular yogurt Nutrition Facts
Selected: 100 g
61
KCAL / 100G
Carbs
4.7g
· 30%
Protein
3.5g
· 22%
Fat
3.3g
· 48%
Fiber
0g
Regular yogurt Vitamins & Minerals
Vitamins
B12
0.37µg · 15% DV
Biotin
3.5µg · 12% DV
B2
0.14mg · 11% DV
B5
0.39mg · 8% DV
Minerals
Phosphorus
95mg · 14% DV
Calcium
121mg · 12% DV
Zinc
1mg · 9% DV
Selenium
3.5µg · 6% DV
Regular yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Regular yogurt 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 Regular yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Regular yogurt 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
Regular yogurt Fat Profile
SATURATED
2.1g
MONOUNSATURATED
0.9g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 2.7:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Regular yogurt
Regular yogurt — Frequently Asked Questions
How long does regular yogurt keep after opening?
Once opened, it is best kept refrigerated and used within a few days, especially if you always use a clean spoon. Discard it if it develops mold, an off smell, or obvious spoilage.
Can regular yogurt be frozen?
Yes, but freezing often changes the texture and makes it more watery or grainy after thawing. Thawed yogurt usually works better in soups, sauces, or cooking than for eating plain.
Is the liquid on top of yogurt normal?
Yes, that liquid is whey and it is usually a normal separation, not a sign of spoilage. You can stir it back in rather than pour it off.
Is regular yogurt better before or after a workout?
It can work at either time depending on portion and what you pair it with. Before training, a small serving may feel light; after training, combining it with fruit or oats can make it a practical recovery snack.
Does eating yogurt at night cause weight gain?
Not by itself. Weight gain depends more on your overall intake and habits than on the clock, so yogurt can fit into an evening snack if the portion suits your day.
What foods pair well with regular yogurt?
Regular yogurt works well with fruit, oats, nuts, herbs, cucumbers, and grain-based meals. Pairing it with other foods can make it more filling and more versatile across sweet and savory meals.
Does heating yogurt reduce its benefits?
Heating can reduce the activity of live cultures, so it may not offer the same fermented-food qualities as when eaten cold. Its protein and mineral content still remain.
Which is a better choice: regular yogurt or kefir?
Neither is universally better; it depends on texture preference, how you plan to use it, and how well you tolerate it. Yogurt is usually thicker and easier to use in meals, while kefir is more drinkable.
Can regular yogurt cause digestive issues?
Yes, some people with lactose intolerance may get bloating, gas, or discomfort. People with a dairy allergy should avoid it altogether.
Is regular yogurt actually a processed food?
It is generally considered minimally processed because it is made by fermenting milk with cultures rather than heavily reformulating it. That makes it different from many highly processed dairy desserts or flavored products.
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Nutrition data compiled from USDA FoodData Central and scientific sources.