Plain unsweetened yogurt
Low GI
GL 1.5 per typical cup (150 g) · GL 1 per 100 g
- Low glycemic load
- Saturated fat content
Plain unsweetened yogurt has a glycemic index of 14, lower than plain Low-Fat Kefir (30). One typical cup (150 g) adds a glycemic load of 1.5.
Updated Jan 12, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Forms of Low-Fat Kefir
- GI 30 · GL 1.2 per 100 g
Low-Fat Kefir - GI 25 · GL 1 per 100 g low fat
Kefir (low-fat, unsweetened) - Lactose free kefirGI 30 · GL 1 per 100 g lactose free
- AyranGI 25 · GL 1.1 per 100 g mint
- Natural kefir with ground flaxseedGI 25 · GL 1.1 per 100 g ground flaxseed
- Fermented plain kefir with raw almond sliversGI 25 · GL 1.2 per 100 g with almond slivers
- GI 25 · GL 1.2 per 100 g full fat
Whole Milk Kefir - +5 more
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Plain unsweetened yogurt is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 61 kcal |
| Carbohydrates | 4.7 g |
| Sugars (Total) | 4.7 g |
| Natural | 4.7 g |
| Added | 0 g |
| Fiber | 0 g |
| Soluble | 0 g |
| Insoluble | 0 g |
| Protein | 3.5 g |
| Fat | 3.3 g |
| Saturated | 2.1 g |
| Unsaturated | 1.2 g |
| Sodium | 46 mg |
Processing Level
Why this score?
- Low glycemic load
- Source of protein
- Low level of processing
- Saturated fat content
- No dietary fiber
Allergens
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Plain unsweetened yogurt?
Plain unsweetened yogurt has a glycemic index of 14 (Low). One typical cup (150 g) has a glycemic load of 1.5; per 100 g the glycemic load is 1.
Is Plain unsweetened yogurt good for people with insulin resistance?
Plain unsweetened yogurt has a low glycemic index (14), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Low-Fat Kefir has the lowest glycemic load?
Plain unsweetened yogurt has the lowest glycemic load of all forms of Low-Fat Kefir in this database (1 per 100 g).
Check Plain unsweetened yogurt in the Logi app, with your portion.
