YogurtDairy

kcal / 100g

kcal / 1 RACC

5 things to watch for

Dairy-FreeHigh-ProteinLow-CalorieLow-SugarVegan

Egg-FreeGluten-FreeKetoLow-CarbLow-FatNut-FreePalm Oil FreeSoy-FreeVegetarian

Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.

Allergens

This food directly contains the following allergen, declarable under EU Regulation 1169/2011 Annex II (the EU’s 14 major allergens) — not a “may contain” cross-contact warning.

Milk

Nutrition Facts (per 100g)

Nutrient	Amount	%DV
Energy (Atwater Specific Factors)	50.07437kcal	—
Protein	4.22675g	8%
Total lipid (fat)	0.0875g	0%
Cholesterol	3.375mg	1%
Carbohydrate, by difference	8.07675g	3%
Sodium, Na	51.48mg	2%

Vitamins & Minerals

Calcium, Ca

Calcium contributes to normal blood clotting EU register →

Calcium contributes to normal energy-yielding metabolism EU register →

Calcium contributes to normal muscle function EU register →

Calcium contributes to normal neurotransmission EU register →

Calcium contributes to the normal function of digestive enzymes EU register →

Calcium has a role in the process of cell division and specialisation EU register →

Calcium is needed for the maintenance of normal bones EU register →

Calcium is needed for the maintenance of normal teeth EU register →

167.4mg (21% NRV)

Iron, Fe0mg (0% NRV)

Potassium, K210.5mg (11% NRV)

Magnesium, Mg15.21mg (4% NRV)

Phosphorus, P

Phosphorus contributes to normal energy-yielding metabolism EU register →

Phosphorus contributes to normal function of cell membranes EU register →

Phosphorus contributes to the maintenance of normal bones EU register →

Phosphorus contributes to the maintenance of normal teeth EU register →

127mg (18% NRV)

Zinc, Zn0.5989mg (6% NRV)

Copper, Cu0mg (0% NRV)

Manganese, Mn0mg (0% NRV)

Vitamin D (D2 + D3)0.217µg (4% NRV)

Diet Compatibility

VeganNo
No — Yogurt is not vegan.
Based on Open Food Facts ingredient analysis. How we set this
VegetarianYes
Yes — Yogurt is vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
Palm Oil FreeYes
Yes — Yogurt is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
Gluten-FreeYes
Yes — Yogurt is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Dairy-FreeNo
No — Yogurt is not dairy-free. Deciding ingredient: milk.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Nut-FreeYes
Yes — Yogurt is nut-free.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
Soy-FreeYes
Yes — Yogurt is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
Egg-FreeYes
Yes — Yogurt is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
KetoYes
Yes — Yogurt is keto-friendly (8.08 g net carbs per 100g, within the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
Low-CarbYes
Yes — Yogurt is low-carb (8.08 g net carbs per 100g, within the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
Low-SugarUnclear
We can't determine whether Yogurt is low in sugar from the available data — worth a quick check against the label before you buy.
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
High-ProteinNo
No — Yogurt is not high in protein (4.22675 g protein per 100g, below the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
Low-FatYes
Yes — Yogurt is low-fat (0.0875 g fat per 100g, within the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
Low-CalorieNo
No — Yogurt is not low-calorie (50.07437 kcal per 100g, over the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this

Read the sourced research

Yogurt with at least 100 million live culture bacteria per gram can carry an EU label claim that it helps lactose digestion, based on a mechanism described in the scientific literature. The idea is that yogurt's own live bacterial lactase survives stomach acid and keeps breaking down lactose in the small intestine. ^[6]
Straining removes lactose-rich whey, so plain nonfat Greek yogurt has less lactose (2.57g/100g) than plain whole-milk yogurt (3.35g/100g), per USDA data. That makes Greek-style yogurt somewhat easier to tolerate for people managing lactose intolerance. ^[7]
Cow's milk allergy affects an estimated 2-5% of children, and yogurt is one of the foods that often triggers a first reaction. If you're avoiding cow's milk for allergy reasons, don't assume goat's or sheep's milk yogurt is a safe substitute — clinical studies found 90-92% cross-reactivity with goat's milk, driven by shared casein structure. ^[8]
Plain yogurt's carb count varies a lot by type, per USDA data. Nonfat runs about 8.08g carbs per 100g, Greek-style (whey strained out) drops to about 3.64g, and whole-milk sits at about 5.57g.

Greek yogurt is the easiest fit for a strict keto budget; plain nonfat needs more careful portioning. ^[9]

Health Benefits

The FDA said it won't object to a claim that eating yogurt regularly — at least 2 cups (3 servings) a week — may lower type 2 diabetes risk. The agency describes that evidence as limited, based on cohort studies rather than clinical trials. ^[1]
Pooled data from three US cohort studies found each extra daily serving of yogurt was linked to an 18% lower rate of new type 2 diabetes (HR 0.83, 95% CI 0.75-0.92). That's an observational link, though — clinical trials testing probiotic yogurt in people who already had type 2 diabetes or obesity found no meaningful blood-sugar improvement. ^[2]
A meta-analysis of 17 cohort studies (almost 900,000 people) linked higher yogurt intake to lower all-cause mortality (RR 0.93) and cardiovascular mortality (RR 0.89), with no link to cancer mortality. More recent cohort research is mixed on the cardiovascular link specifically, so read this as an association, not confirmed cause-and-effect. ^[3]
A randomized trial of 502 healthy adults found no statistically significant drop in diarrhea with probiotic yogurt versus regular yogurt (12.2% vs 16.1%, p=.207). The direction favored probiotic yogurt, but the trial was too small, or the effect too weak, to call it a confirmed effect. ^[4]

Storage & Buying Tips

USDA's FoodKeeper tool lists yogurt as good for about 1-2 weeks refrigerated, or 1-2 months frozen. That window is counted from the purchase date, not from when you open the container, so read it as a general guide rather than an exact opened-container countdown. ^[5]

Frequently Asked Questions

Is yogurt safe to eat during pregnancy?

Yes, as long as it's made from pasteurized milk. The CDC calls pasteurized dairy the safer choice for pregnant women, since unpasteurized versions carry a real Listeria risk.

Pregnant women are about 10 times more likely than the general population to get a Listeria infection. A university extension food-safety guide echoes this, specifying that all yogurt-based drinks and dairy should be pasteurized during pregnancy. ^[10]

Can babies have plain yogurt at 6 months old?

Yes — plain yogurt is considered a solid early food once babies start solids around 6 months. A typical baby portion is about half a cup.

Check labels before serving: skip honey (botulism risk under 12 months) and added sugar. Dairy allergy is common in infants, so watch for vomiting, diarrhea, rash, or swelling around the lips or eyes after a first taste. ^[11]

Does cooking or baking destroy the probiotics in yogurt?

Yes, heat above roughly 130°F (54°C) kills yogurt's live bacterial cultures, according to a dairy manufacturer's own technical FAQ. Interestingly, culture counts actually tick up between about 120-130°F before dropping off past that point.

This matches broader food-safety guidance: once a fermented food is heated or pasteurized after culturing, it no longer qualifies as containing live and active cultures, and labels must say so. No study has directly checked baked yogurt specifically, but baking typically runs well past that threshold. ^[12]

What causes the watery liquid on top of yogurt, and is it safe?

That liquid is whey — the watery part of milk that separates from the solids during fermentation. It's completely normal, and it's the same liquid intentionally drained off to make strained Greek yogurt or labneh.

Whey on top isn't a spoilage sign by itself. Real spoilage warnings are mold (never scrape it off and eat around it — yogurt's texture lets mold spread well below the surface) or a smell that's noticeably off or sour beyond normal. ^[13]

Is full-fat yogurt better than nonfat for weight loss?

There's no clear winner here, and official advice and newer research are in some tension. US Dietary Guidelines still default to recommending low-fat or fat-free yogurt, particularly for people limiting calories or saturated fat.

A 2025 review in the American Journal of Clinical Nutrition, summarized by Harvard Health, found dairy of any fat level wasn't linked to higher cardiovascular disease risk. Fermented dairy like yogurt may even be linked to lower cardiovascular risk, regardless of fat content.

That's shifting the old 'low-fat is healthier' assumption for fermented dairy specifically, though official guidance hasn't caught up yet. ^[14]

Found in these products

None of the products in our database currently contain Yogurt.

Sources & Last Updated

Nutrition data: USDA FoodData Central, “Yogurt, plain, nonfat” (Foundation, fdcId 2647437), updated 2026-08-27.

Research reviewed 2026-08-27.