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Yogurt water Calories
Liquid whey-like water separated from yogurt
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Yogurt water (240 g) has 58 calories. That works out to 24 calories per 100 g. It contains 7.7 g of carbs, 2.4 g of protein, 2.2 g of fat and 0 g of fiber. Its 180 mg of Phosphorus covers 26% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Yogurt water Nutrition Facts
Selected: 1 cup (medium) · 240 g
58
KCAL / 240G
Carbs
7.7g
· 3% DV
Protein
2.4g
· 5% DV
Fat
2.2g
· 3% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 16% · Fat 33%
Yogurt water nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 58 kcal | |
| Total fat | 2.2 g | 3% |
| Saturated fat | 1.32 g | 7% |
| Trans fat | 0.07 g | |
| Sodium | 91 mg | 4% |
| Total carbohydrate | 7.7 g | 3% |
| Fiber | 0 g | 0% |
| Protein | 2.4 g | 5% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Yogurt water?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 58 kcal |
| 1 tablespoon (medium) | 15 g | 4 kcal |
| 1 piece (small) | 30 g | 7 kcal |
| 100 g | 100 g | 24 kcal |
| 1 cup (half) | 120 g | 29 kcal |
| 1 serving (medium) | 200 g | 48 kcal |
| 1 serving (large) | 300 g | 72 kcal |
| 1 cup (large) | 360 g | 86 kcal |
Calculated from 24 calories per 100 g.
Frequently Asked Questions About Yogurt water
What is yogurt water?
Yogurt water is the pale liquid that separates from yogurt, either while it sits or when it is strained. It is often called yogurt whey, though it is not the same as the liquid left over from making cheese.
Can you drink yogurt water?
Yes, you can drink yogurt water. Its flavor is usually mildly tangy, and you can have it plain or blend it with water and herbs for a refreshing drink. Avoid it if you have a milk allergy.
What can you do with yogurt water?
Use yogurt water in soups, bread dough, or other baked goods in place of some of the recipe’s liquid. It adds a gentle tang; if it tastes salty, reduce the salt elsewhere in the recipe.
Is yogurt water the same as whey?
Yogurt water is a type of whey, but it is not the same as cheese whey. Yogurt water separates from fermented yogurt, while cheese whey is drained during cheesemaking. The two can have different flavors and culinary uses.
Why does yogurt water separate from yogurt?
Yogurt water separates as the yogurt’s structure releases liquid, often during storage. A small amount on top is usually normal, and you can stir it back in. Discard the yogurt if it has mold, an unusual color, or a bad smell.
How long does yogurt water last in the fridge?
Keep yogurt water covered in a clean container in the refrigerator and use it within a few days. Don’t leave it sitting out for long; discard it if it develops mold, a changed appearance, or an unpleasant odor.
Can yogurt water replace buttermilk?
Yogurt water can replace some or all of the liquid in certain baking recipes, but it is thinner and may be less acidic than buttermilk. If a recipe relies on buttermilk’s acidity for its rise, results may differ.
Can you cook with yogurt water?
Yes, yogurt water works in soups, sauces, and dough, but add it gently to hot dishes. Stir it into a little warm liquid first, then add it gradually; rapid heating can make the proteins separate further.
Can you freeze yogurt water?
Yes, freeze yogurt water in a sealed container, leaving room for expansion. Thaw it in the refrigerator and stir it before use. Its texture may change, so it is usually better for cooking or baking than for drinking.
Does yogurt water contain probiotics?
Yogurt water may contain live cultures if it comes from yogurt that still has live cultures and has not been heated. The amount varies, so it should not be treated as a reliable probiotic supplement.
Yogurt water Vitamins & Minerals
Vitamins
B12
0.43µg · 18% DV
B2
0.19mg · 15% DV
Biotin
2.88µg · 10% DV
B5
0.43mg · 9% DV
Minerals
Phosphorus
180mg · 26% DV
Calcium
228mg · 23% DV
Potassium ⭐
336mg · 10% DV
Iodine
12µg · 8% DV
Sodium
91mg · 4% DV
Yogurt water Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt water
To burn the 58 calories in 1 cup (medium) (240 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Yogurt water?
Yogurt water is the thin, slightly tangy liquid that separates from yogurt as it sits; it is also left behind when yogurt is strained. Rather than being a separate kind of yogurt, it is a useful by-product of both homemade and store-bought yogurt.
Its light texture makes it easy to stir back into the yogurt, or to use in soups, bread dough, smoothies and salad dressings. Some people drink it chilled, though its tartness is milder and its consistency thinner than yogurt itself. It is mostly water, with modest amounts of carbohydrate and protein. Use it to loosen a dip or add moisture to baking; taste before adding salt, especially if the yogurt was already seasoned.
How Nutritious Is Yogurt water?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Yogurt water 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 water Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt water 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
Yogurt water Fat Profile
SATURATED
1.32g
MONOUNSATURATED
0.53g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 3.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.