Natural yogurt
Low GI
GL 4.9 per cup (245 g) · GL 2 per 100 g
- Low glycemic load
- Lacks dietary fiber
Natural yogurt has a glycemic index of 36 (Low). One cup (245 g) adds a glycemic load of 4.9.
Reviewed Jul 31, 2026 · Sources: USDA FoodData Central #171284 , Logi Nutrition Team · Not medical advice · Report an error
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Natural yogurt is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 cup, (8 fl oz) | 245 g | 4.9 |
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
- Minimal processing level
- Provides moderate protein content
- Lacks dietary fiber
- Contains lactose which impacts insulin levels
Allergens
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Natural yogurt?
Natural yogurt has a glycemic index of 36 (Low). One cup (245 g) has a glycemic load of 4.9; per 100 g the glycemic load is 2.
Is Natural yogurt good for people with insulin resistance?
Natural 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.
How does Natural yogurt affect blood sugar?
Natural yogurt has a glycemic load of 2 per 100g, which indicates a minimal impact on blood sugar levels.
Check Natural yogurt in the Logi app, with your portion.
