Know what’s on your plate
Yogurt
Calories & nutrition facts
2-3.9% m.f., plain
Nutrition facts
Per 100 g% DV- Calories 50 kcal —
- Protein 4.6 g 9%
- Carbohydrate 3.4 g 1%
- Fat 2 g 3%
- Saturated fat 1.3 g 7%
- Fibre 0 g 0%
- Sugars 3.5 g —
- Sodium 40 mg 2%
- Cholesterol 10 mg 3%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 14 µg 2%
- Vitamin C 0.5 mg 1%
- Vitamin D 0 µg 0%
- Vitamin E 0.06 mg 0%
- Vitamin K 0.2 µg 0%
- Thiamin (B1) 0.03 mg 2%
- Riboflavin (B2) 0.18 mg 14%
- Niacin (B3) 0.08 mg 0%
- Pantothenic acid (B5) 0.39 mg 8%
- Vitamin B6 0.03 mg 2%
- Folate (B9) 5 µg 1%
- Vitamin B12 0.24 µg 10%
- Choline 15.2 mg 3%
Minerals
- Calcium 147 mg 11%
- Iron 0.12 mg 1%
- Magnesium 11 mg 3%
- Phosphorus 117 mg 9%
- Potassium 174 mg 4%
- Zinc 0.52 mg 5%
- Copper 0.01 mg 1%
- Manganese 0 mg 0%
- Selenium 4 µg 7%
Similar foods
- Greek yogurt0% fat51 kcal / 100 g
- Plain yogurtlow fat63 kcal / 100 g
- Plain Greek yogurtstyle133 kcal / 100 g
- Nonfat yogurtplain flavour
- Low-fat yogurtmin. 1.5% to max. 1.8% fat62 kcal / 100 g
- Low fat yoghurtlow fat37 kcal / 100 g
- Plain yoghurt10% fat109 kcal / 100 g
- Turkish yoghurt4% fat69 kcal / 100 g
- Half fat yoghurthalf fat50 kcal / 100 g
- Natural yoghurtregular fat (~4%)73 kcal / 100 g
Questions about Yogurt
Can you use yoghurt instead of sour cream in cooking?
Yes. Use plain yoghurt in dips, dressings and cold toppings in the same amount as sour cream. For a hot sauce, stir it in off the heat or temper it with a little warm sauce first; boiling can make it split.
How do you stop yoghurt splitting in a curry or soup?
Take the pan off the heat before adding yoghurt, and whisk a spoonful of the hot liquid into it first. Stir the loosened yoghurt back in gently and warm the dish without letting it boil.
What can you make with yoghurt besides eating it plain?
Use it for raita with cucumber and mint, tzatziki with grated cucumber and garlic, or a yoghurt-and-herb dressing. It also works in marinades for chicken and in batter for tender flatbreads.
How should you store yoghurt after opening?
Keep it covered in the fridge and use a clean spoon each time; don’t leave the tub sitting out during a meal. If you freeze it, the texture may turn grainy after thawing, so use it in smoothies or baking rather than as a topping.
Can you freeze yoghurt?
Yes, freeze it in a sealed container or in portions, leaving a little room for expansion. Thaw it in the fridge and whisk it well; freezing can separate the texture, so it is best for cooking, baking or smoothies.
What is the difference between Greek yoghurt and ordinary yoghurt?
Greek yoghurt is strained to remove more whey, so it is thicker and often higher in protein. Plain Greek yoghurt has about 10 g protein per 100 g, compared with 4.6 g in yoghurt.
How is yoghurt made?
Milk is warmed, cooled to a suitable temperature and mixed with live bacterial cultures, which ferment some of its lactose and thicken the milk. Strained yoghurt, including Greek-style yoghurt, has extra whey removed for a denser texture.
Source: Canadian Nutrient File 6961 · per 100 g · carbohydrate per EU label, fibre excluded
