FoodScore
0/ 100
Gooddairy· 100 g

Yogurt Plain

Plain yogurt scores well at 64/100, primarily due to its status as a minimally processed food and its notable calcium content.

Nutrition data (per 100 g)

Source: USDA FoodData Central.

  • Yogurt Plain contains 0 kcal per 100 g.
  • Yogurt Plain contains 4.2 g of protein per 100 g.
  • Yogurt Plain contains 0.1 g of total fat per 100 g (0.0 g saturated).
  • Yogurt Plain contains 0 g of added sugar per 100 g.
  • Yogurt Plain provides 51 mg of sodium per 100 g.
  • Yogurt Plain provides 211 mg of potassium per 100 g.
  • Yogurt Plain provides 167 mg of calcium per 100 g.
  • Yogurt Plain scores 64/100 on FoodScore (good).
  • Yogurt Plain is classified as NOVA 1 (unprocessed or minimally processed).
  • Plain yogurt is a minimally processed food (NOVA 1) with no added sugar.
  • A 100g serving provides 13% of the Daily Value for calcium, supporting bone health.
  • It contains 4.23g of protein per 100g, contributing to satiety and muscle maintenance.
  • With only 0.09g total fat and 0g saturated fat per 100g, it's a lean dairy option.
  • Its FoodScore of 64/100 indicates it's a good choice for a balanced diet.
  • Scores +31 points above the dairy category average (33/100 across 5088 foods).
Fiber
0g
0% of Daily Value
Protein
4.23g
8% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
51.48mg
2% of Daily Value
+
What it brings to the table
Micronutrients (Calcium, Phosphorus)+4
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 64

Plain yogurt achieves a 'Good' FoodScore of 64 out of 100, reflecting its strong nutritional profile and minimal processing. A significant bonus of +10 points is awarded because it is a minimally processed food, classified as NOVA 1. This means it retains its natural integrity and is free from industrial processing that can diminish nutritional value. Additionally, it receives +4 points for its micronutrient density, particularly its calcium and phosphorus content. A 100g serving provides 13% of the Daily Value for calcium, which is a substantial contribution. The food benefits from having no penalties, as it contains no added sugar, 0g of saturated fat, and a very low sodium content of 51.48mg per 100g. To achieve a higher score, plain yogurt would need to naturally contain higher amounts of other beneficial micronutrients like Vitamin D or B12, or dietary fiber, which it currently lacks. Its low calorie density and good protein content also contribute positively to its overall nutritional assessment.

Health benefits

What the nutrients in yogurt plain actually do for you, grounded in established dietary science.

Supports Bone Health

Plain yogurt is an excellent source of calcium, a crucial mineral for maintaining strong bones and teeth. A 100g serving provides 167.4mg of calcium, which is 13% of the Daily Value. This significant amount helps in bone formation and density, reducing the risk of osteoporosis as we age. Regular intake of calcium-rich foods like yogurt is emphasized by dietary guidelines for skeletal health. While calcium is key, remember to also ensure adequate vitamin D intake for optimal absorption.

Aids Muscle Maintenance and Satiety

With 4.23g of protein per 100g, plain yogurt contributes to muscle maintenance and repair. Protein is essential for building and repairing tissues, including muscle, and plays a role in numerous bodily functions. The protein content also helps promote satiety, meaning it can help you feel full and satisfied after eating, which can be beneficial for weight management. Including protein-rich foods at meals can help manage hunger throughout the day, making it a valuable addition to breakfast or snacks.

Promotes Gut Health

As a fermented dairy product, plain yogurt often contains live and active cultures, also known as probiotics. These beneficial bacteria can help maintain a healthy balance in the gut microbiome, which is linked to various aspects of health, including digestion and immune function. While specific probiotic strains and their effects vary, consuming fermented foods like yogurt regularly can contribute to a diverse and thriving gut environment. Always check the label for 'live and active cultures' to ensure you're getting these benefits.

Low in Added Sugar and Saturated Fat

Plain yogurt stands out for its lack of added sugar and very low saturated fat content. A 100g serving contains 0g of added sugar and only 0g of saturated fat, making it a heart-healthy choice. Dietary guidelines recommend limiting intake of added sugars and saturated fats to reduce the risk of chronic diseases like heart disease and type 2 diabetes. Choosing plain yogurt over sweetened varieties is a simple way to reduce sugar intake while still enjoying the nutritional benefits of dairy.

How to eat it

Plain yogurt is a versatile dairy product commonly consumed in the US as a breakfast item, snack, or ingredient in various dishes. Its neutral flavor makes it an excellent base for both sweet and savory preparations. A typical serving size is around 100-150g, often paired with fruits, nuts, or used in cooking.

Enhance flavor and nutrition by mixing plain yogurt with fresh berries and a sprinkle of nuts for a balanced breakfast or snack.
Use plain yogurt as a healthy substitute for sour cream or mayonnaise in dips, dressings, or as a topping for baked potatoes.
For a thicker texture, strain plain yogurt through a cheesecloth for a few hours to make homemade Greek-style yogurt, which is higher in protein.
Store plain yogurt in the refrigerator and consume within its 'best by' date; avoid freezing as it can alter the texture and consistency.
Things to keep in mind

For most healthy adults, plain yogurt is safe to consume in normal serving sizes. However, individuals with lactose intolerance may experience digestive discomfort such as bloating, gas, or diarrhea due to the lactose content in dairy products. While the fermentation process in yogurt can reduce lactose, some individuals may still be sensitive. People with a dairy allergy should avoid yogurt entirely. There are no widely documented significant drug interactions or specific population cautions for plain yogurt at typical consumption levels.

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Reader questions
Is plain yogurt healthy?
Yes, plain yogurt is generally considered very healthy. It scores 64/100 on FoodScore, indicating a good nutritional profile. It is a minimally processed food (NOVA 1), high in calcium and protein, and contains no added sugar or saturated fat, making it a beneficial addition to most diets.
Is plain yogurt good for weight loss?
Plain yogurt can be beneficial for weight loss. Its protein content (4.23g per 100g) can help increase satiety, making you feel fuller for longer and potentially reducing overall calorie intake. Choosing plain over sweetened varieties also helps avoid excess added sugars, which are often linked to weight gain.
Is plain yogurt ultra-processed?
No, plain yogurt is classified as a minimally processed food (NOVA 1). This means it undergoes minimal processing, such as fermentation, which does not significantly alter its natural nutritional composition. It is far from an ultra-processed food, which typically contains many industrial ingredients.
How can I make plain yogurt taste better without adding sugar?
You can enhance the flavor of plain yogurt naturally by adding fresh or frozen fruits like berries or sliced bananas. A sprinkle of cinnamon, vanilla extract, or a few drops of natural stevia can also provide sweetness without relying on added sugars. Nuts and seeds add texture and healthy fats.
What are good alternatives to plain yogurt if I can't eat dairy?
If you cannot consume dairy, good alternatives to plain yogurt include plant-based yogurts made from almond, soy, oat, or coconut milk. Look for unsweetened varieties to avoid added sugars and check the labels for similar protein and calcium content to dairy yogurt, as these can vary significantly.
Does plain yogurt contain probiotics?
Many plain yogurts contain live and active cultures, which are beneficial probiotics. These cultures are added during the fermentation process and can contribute to a healthy gut microbiome. Always check the product label to confirm the presence of live and active cultures if you are seeking probiotic benefits.
Is plain yogurt good for bone health?
Yes, plain yogurt is excellent for bone health due to its high calcium content. A 100g serving provides 13% of the Daily Value for calcium, a mineral crucial for maintaining bone density and strength. Regular consumption of calcium-rich foods like yogurt supports skeletal integrity throughout life.

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Data & references

Sources: USDA FoodData Central (Foundation, fdcId 2647437)Updated 2026-04-20