Plain Yogurt
Low GI
GL 4.9 per cup (245 g) · GL 2 per 100 g
- Very low glycemic load
- Contains lactose (milk sugar)
Plain 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
Instead of this
Forms of Plain Yogurt
- GI 27 · GL 1 per 100 g semi skimmed
2% Fat Yogurt - GI 15 · GL 1 per 100 g avocadodip
Avocado and yogurt dip (guacamole-style) - GI 35 · GL 1 per 100 g brand: fageskim
Fage 0% Fat Yogurt - High protein skim yogurtGI 35 · GL 1 per 100 g high proteinskim
- GI 35 · GL 1 per 100 g high protein
High protein yogurt - GI 35 · GL 1 per 100 g brand: siggi
Siggi's Skyr Yogurt - GI 25 · GL 1 per 100 g sugar freevegan
Sugar free vegan yogurt
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Plain 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?
- Very low glycemic load
- Minimal processing level
- Good source of probiotics
- Contains lactose (milk sugar)
- Low protein density compared to concentrated options
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 4.9; per 100 g the glycemic load is 2.
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, 2% Fat Yogurt has the lowest glycemic load (1 per 100 g).
Check Plain Yogurt in the Logi app, with your portion.
