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Yogurt Calories
Source of calcium and probiotics, contains protein
CALORIES
GI
POTASSIUM
FIBER
Yogurt Nutrition Facts
Selected: 100 g
61
KCAL / 100G
Carbs
4.7g
· 30%
Protein
3.5g
· 22%
Fat
3.3g
· 48%
Fiber
0g
Yogurt Vitamins & Minerals
Vitamins
B12
0.4µg · 17% DV
Biotin
3.5µg · 12% DV
B2
0.14mg · 11% DV
B5
0.35mg · 7% DV
Minerals
Phosphorus
95mg · 14% DV
Iodine
20µg · 13% DV
Calcium
121mg · 12% DV
Zinc
1mg · 9% DV
Yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is 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 Yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt 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 Fat Profile
SATURATED
2.1g
MONOUNSATURATED
0.8g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Yogurt
Yogurt — Frequently Asked Questions
How can pastırmalı yogurt be served as a more balanced meal?
It works better with whole-grain bread, cucumbers, tomatoes, or a large salad. Because pastırma is salty and strongly flavored, fresh vegetables help balance both taste and the overall meal.
How long does pastırmalı yogurt keep in the fridge?
Once prepared or opened, it is best eaten fairly quickly and usually within 1-2 days in the refrigerator. The yogurt can release water over time, and the pastırma flavor may become stronger as it sits.
Can it be frozen?
It can be frozen, but the texture usually suffers after thawing. Yogurt often becomes grainy or watery, so fresh consumption is usually the better option.
Can this yogurt dish be heated?
High heat can cause yogurt to split and lose its smooth texture. If you want it warm, gently warm the pastırma separately and combine it with the yogurt just before serving.
Is it better before or after a workout?
It can fit either time depending on portion size and what you pair it with. Before training, a small serving may feel lighter; after training, adding bread, potatoes, or fruit can make it more recovery-friendly.
Is it okay to eat at night?
For many people, yes, but tolerance varies. The yogurt may feel light, while the salt and spices in pastırma can bother sensitive stomachs or make some people feel thirstier overnight.
How can I reduce sourness or excess water in the yogurt?
Using a thicker strained yogurt helps a lot. Mixing just before serving and adding the pastırma at the end can also keep the texture smoother.
Should it be eaten with ayran or other dairy foods?
It can be, but combining several salty dairy foods in one meal may feel heavy for some people. Water and fresh vegetables are often a better match.
Who should be careful with it?
People with a dairy allergy should avoid it. Those who need to limit salt or who have very sensitive digestion may also want to be cautious because of the pastırma.
Is it more suitable for breakfast or a main meal?
It can work for either. At breakfast it fits as a small savory dish, while at a main meal it becomes more satisfying when served with bread, soup, or vegetables.
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Nutrition data compiled from USDA FoodData Central and scientific sources.