Dairy
nonfat plain yogurt.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeFermented
SERVING
CALORIES
63
PROTEIN
5.3g
CARBS
7.0g
FAT
0.20g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories63kcal—
Protein5.3g11%
Carbohydrates7.0g3%
Fiber0g0%
Sugar7.0g14%
Total fat0.20g0%
Saturated fat0.10g1%
Trans fat0g—
Cholesterol2.0mg1%
Water85.1g—
MINERALS
Sodium70mg3%
Potassium234mg5%
Calcium183mg14%
Iron0.10mg1%
Magnesium17mg4%
Phosphorus144mg12%
Zinc0.89mg8%
Copper0.01mg1%
Manganese0.01mg0%
Selenium3.3µg6%
VITAMINS
Vitamin A2.0µg0%
Vitamin C0mg0%
Vitamin D0.10µg1%
Vitamin E0.01mg0%
Vitamin K0.10µg0%
Thiamin (B1)0.04mg3%
Riboflavin (B2)0.21mg16%
Niacin (B3)0.11mg1%
Pantothenic acid (B5)0.59mg12%
Vitamin B60.05mg3%
Folate (B9)11µg3%
Vitamin B120.53µg22%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup245g
1 tablespoon15.3g
1 teaspoon5.1g
1 ml1g
1 liter1020g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of probiotics (live active cultures) which support gut health and digestion.
- ✓High in protein, which aids in satiety, muscle repair, and weight management.
- ✓Rich in calcium and often fortified with Vitamin D, crucial for maintaining strong bones and teeth.
- ✓Low in calories and fat-free, making it a healthy choice for heart health and calorie-controlled diets.
COOKING TIPS
In the kitchen.
- 1Use as a healthy substitute for sour cream, mayonnaise, or cream in dips, dressings, and sauces to lower fat content.
- 2To prevent curdling when adding to hot dishes, temper it by slowly whisking a small amount of the hot liquid into the yogurt before incorporating it into the main dish.
- 3Acts as an excellent tenderizer in marinades for chicken, lamb, or fish due to its lactic acid content.
- 4Can be strained through cheesecloth to create thicker Greek-style yogurt or labneh.
STORAGE
Keep it fresh.
- Store in the refrigerator at or below 40°F (4°C) and keep the container tightly sealed.
- Consume within 5-7 days after opening for best quality and to prevent spoilage.
- A thin layer of liquid (whey) on top is normal; it can be stirred back in or poured off.
FAQ
Frequently asked questions.
Is nonfat plain yogurt healthy?
Yes, nonfat plain yogurt is very healthy. It's an excellent source of probiotics for gut health, high in protein for satiety and muscle repair, and rich in calcium for strong bones. Being low in calories and fat-free, it supports heart health and weight management.
How much protein and calories are in nonfat plain yogurt?
Per 100g, nonfat plain yogurt contains approximately 63 calories and 5.3g of protein. It also has about 7g of carbohydrates and only 0.2g of fat, making it a nutrient-dense, low-calorie option.
Is nonfat plain yogurt good for weight loss?
Yes, nonfat plain yogurt can be beneficial for weight loss. Its high protein content helps increase satiety, reducing overall calorie intake. Being low in fat and calories, it's a satisfying and nutritious food that fits well into a calorie-controlled diet.
Is nonfat plain yogurt vegan?
No, nonfat plain yogurt is not vegan. It is a dairy product made from cow's milk, so it contains animal-derived ingredients. For a vegan alternative, look for plant-based yogurts made from soy, almond, oat, or coconut milk.
Is nonfat plain yogurt lactose-free?
Nonfat plain yogurt is not entirely lactose-free, but the fermentation process significantly reduces its lactose content. The live active cultures break down much of the lactose, making it often better tolerated by individuals with mild lactose intolerance compared to milk.
Can diabetics eat nonfat plain yogurt?
Yes, nonfat plain yogurt can be a good choice for diabetics. It has a relatively low glycemic index and its protein content helps stabilize blood sugar. Always choose plain, unsweetened varieties to avoid added sugars, and monitor portion sizes.
What does nonfat plain yogurt taste like?
Nonfat plain yogurt has a tangy, slightly sour taste with a smooth, creamy texture. Because it's plain, it doesn't have any added sweetness or flavors, making it versatile for both sweet and savory applications.
How can I use nonfat plain yogurt in cooking?
Nonfat plain yogurt is incredibly versatile. It can be used as a base for smoothies, a topping for fruit and granola, or a healthy substitute for sour cream or mayonnaise in dips and dressings. It also works well in marinades, baked goods, and savory sauces.
How do you store nonfat plain yogurt?
Nonfat plain yogurt should always be stored in the refrigerator at or below 40°F (4°C). Keep it in its original sealed container to maintain freshness and prevent contamination.
How long does nonfat plain yogurt last?
Unopened nonfat plain yogurt typically lasts for 1-2 weeks past the 'sell-by' date when properly refrigerated. Once opened, it's best to consume it within 7-10 days for optimal freshness and quality.
