Plain yogurt
Low GI
GL 4.1 per cup (245 g) · GL 1.7 per 100 g
- Low glycemic load: about 1.7 per 100 g
- All of its carbohydrate is milk sugar (lactose): about 4.7 g per 100 g
Plain yogurt has a glycemic index of 36 (Low). One cup (245 g) adds a glycemic load of 4.1.
Reviewed Jul 31, 2026 · Sources: USDA FoodData Central #171284 , Logi Nutrition Team · Not medical advice · Report an error
Instead of this
- GL 0.4 per 100 g Greek yogurt is strained plain yogurt with about 9 g protein per 100 g, more than twice as much, and fewer carbohydrates.
Greek yogurt - GL 1.4 per 100 g Skyr gives about 11 g protein and only 0.2 g fat per 100 g for a similar 62 kcal.
Skyr - GL 1.4 per 100 g Kefir is a drinkable fermented milk with similar calories and live cultures, good for breakfast or smoothies.
Kefir - GL 1 per 100 g Unsweetened soy yogurt is a dairy-free option with a similar amount of protein and less sugar.
Soy yogurt (unsweetened, plant-based)
Forms of Plain yogurt
- GI 35 · GL 1 per 100 g high protein
High protein yogurt - GI 25 · GL 1 per 100 g vegan
Vegan yogurt - Low carb blueberry yogurtGI 25 · GL 1.1 per 100 g blueberrylow carb
- Full fat yogurtGI 35 · GL 2 per 100 g turkishfull fat
- GI 35 · GL 2 per 100 g high proteinvanilla
High protein vanilla yogurt - Lactose free yogurtGI 43 · GL 2 per 100 g lactose free
- GI 36 · GL 2.5 per 100 g low fat
Low fat yogurt
Logi · Manage Insulin Resistance
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Plain yogurt is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 tsp | 5 g | 0.1 |
| 1 tbsp | 15 g | 0.3 |
| 1 pot (125 g) | 125 g | 2.1 |
| 1 container (6 oz) | 170 g | 2.9 |
| 1 container (8 oz) | 227 g | 3.8 |
| 1 cup | 245 g | 4.1 |
Nutrition Facts (per 100g)
per 100g
| Calories | 61 kcal |
| Carbohydrates | 4.66 g |
| Sugars (Total) | 4.66 g |
| Natural | 4.7 g |
| Added | 0 g |
| Fiber | 0 g |
| Soluble | 0 g |
| Insoluble | 0 g |
| Protein | 3.47 g |
| Fat | 3.25 g |
| Saturated | 2.07 g |
| Unsaturated | 1.18 g |
| Sodium | 46 mg |
Processing Level
Why this score?
- Low glycemic load: about 1.7 per 100 g
- About 120 mg of calcium per 100 g
- Fermented with live cultures and no added sugar in the plain form
- All of its carbohydrate is milk sugar (lactose): about 4.7 g per 100 g
- Modest protein: 3.5 g per 100 g, about a third of strained yogurts
- About two thirds of its fat is saturated: 2.1 g per 100 g
Calculate the glycemic load of a meal with Plain yogurt
Allergens
Recipes with Plain yogurt
-
Air Fryer Onion Bhaji 50 min · 12 ingredients · medium -
Blood Sugar-Friendly Banana Oat Pancakes 25 min · 14 ingredients · medium -
Mackerel, New Potato & Watercress Salad with Horseradish 40 min · 12 ingredients · medium -
Golden Split Pea Soup with Herbed Chive Cream 90 min · 14 ingredients · medium -
Omega-Rich Green Power Bowl with Smoked Mackerel 20 min · 9 ingredients · easy
Frequently Asked Questions
What is the glycemic index of Plain yogurt?
Plain yogurt has a glycemic index of 36 (Low). One cup (245 g) has a glycemic load of 4.1; per 100 g the glycemic load is 1.7.
Is Plain yogurt good for people with insulin resistance?
Plain yogurt has a low glycemic index (36), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Plain yogurt has the lowest glycemic load?
Among the forms of Plain yogurt in this database, High protein yogurt has the lowest glycemic load (1 per 100 g).
Check Plain yogurt in the Logi app, with your portion.
