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Yogurt (Unsalted) Calories
Source of protein and calcium, contains probiotics, no added salt
CALORIES
GI
POTASSIUM
FIBER
Yogurt (Unsalted) Nutrition Facts
Selected: 100 g
61
KCAL / 100G
Carbs
4.7g
· 30%
Protein
3.5g
· 22%
Fat
3.3g
· 48%
Fiber
0g
Yogurt (Unsalted) Vitamins & Minerals
Vitamins
B12
0.42µg · 18% DV
B2
0.18mg · 14% DV
B5
0.38mg · 8% DV
Biotin
2.3µg · 8% DV
Minerals
Phosphorus
95mg · 14% DV
Calcium
120mg · 12% DV
Iodine
16µg · 11% DV
Zinc
1mg · 9% DV
Yogurt (Unsalted) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Yogurt (Unsalted) 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 (Unsalted) Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt (Unsalted) 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 (Unsalted) Fat Profile
SATURATED
2.1g
MONOUNSATURATED
0.8g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Yogurt (Unsalted)
Yogurt (Unsalted) — Frequently Asked Questions
How long does unsalted yogurt keep after opening?
Once opened, it is best eaten within a few days if kept refrigerated. Using a clean spoon and minimizing time at room temperature helps preserve freshness.
Can yogurt be frozen?
Yes, but freezing often changes the texture and makes it more watery after thawing. Thawed yogurt usually works better in soups, sauces, or smoothies than on its own.
Does liquid on top of yogurt mean it has gone bad?
No, that liquid is usually whey, which naturally separates over time. If there is no mold, off smell, or unusual discoloration, it can usually be stirred back in.
Is yogurt a good food to eat at night?
For many people, yes, because it is light and easy to pair with other foods. Combining it with fruit or oats can make it more satisfying as an evening snack.
Is yogurt better before or after a workout?
It can work at either time depending on portion size and what you eat with it. After training, pairing it with fruit or grains can make it a practical recovery snack, while very large portions right before exercise may feel heavy for some people.
What foods go well with yogurt?
Yogurt pairs well with fruit, oats, nuts, seeds, herbs, and whole grains. These combinations can make it more filling and more versatile in both sweet and savory meals.
Does cooking yogurt destroy its nutrition?
Not completely. Heat can reduce live cultures, but yogurt still contributes protein and other nutrients when used in cooked dishes.
Why does yogurt sometimes taste sour?
A sour taste is a normal result of fermentation and often becomes stronger with time. It should only be discarded if it also develops mold, a clearly unpleasant smell, or abnormal bubbling.
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 it is still best to test with small amounts.
Is yogurt healthier than kefir?
Neither is automatically healthier in every situation. Yogurt is usually thicker and easier to use in meals, while kefir is more drinkable and may suit different habits better.
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Nutrition data compiled from USDA FoodData Central and scientific sources.