Yogurt has a low glycemic index of 41 (typical range 36 to 46). A serving of 1 cup (8 fl oz) (245 g) has a glycemic load of 5, which is low. Per 100 g it provides 61 calories, 3.5 g protein, 4.7 g carbohydrate (0 g fiber, 4.7 g sugars) and 3.2 g fat.
Serving used for glycemic load: 1 cup (8 fl oz) (245 g).
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 61 kcal | 149 kcal |
| Protein | 3.5 g | 8.5 g |
| Carbohydrate | 4.7 g | 11.4 g |
| Fiber | 0 g | 0 g |
| Sugars | 4.7 g | 11.4 g |
| Fat | 3.2 g | 8 g |
| Saturated fat | 2.1 g | 5.1 g |
| Sodium | 46 mg | 113 mg |
| Potassium | 155 mg | 380 mg |
Other dairy with a lower glycemic load per serving:
| Food | GI | GL / serving |
|---|---|---|
| Milk | 39 | 5 |
| Eggnog | 48 | 4 |
| Chocolate Pudding | 48 | 3 |
| Vanilla Pudding | 44 | 3 |
| Greek Yogurt | 12 | 0 |
Yogurt has a glycemic index of 41, which is low (low is 55 or under, high is 70 or over). The glycemic load of a 1 cup (8 fl oz) (245 g) serving is 5, which is low.
Glycemic load is the better guide, because it accounts for portion size. A serving of yogurt has a glycemic load of 5 (low). Eating it with protein, fat or fiber slows absorption further. This is general information, not medical advice; people with diabetes should follow their clinician's guidance.
Yogurt has 61 calories per 100 g, and about 149 calories in a 1 cup (8 fl oz) (245 g) serving.
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Open the free web appGlycemic index: NutriOptio's reference table, compiled from the University of Sydney GI database and the international tables of glycemic index and glycemic load; the range reflects variation across studies, ripeness and preparation. Nutrition: USDA FoodData Central, SR Legacy, “Yogurt, plain, whole milk” (FDC 171284). Glycemic load = GI × available carbohydrate (carbohydrate minus fiber) per serving ÷ 100. Nutri-Score computed with the 2017 general-food algorithm.
General information, not medical advice.
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