Yogurt

The Verdict

Yogurt provides 61 kcal per 100g as a moderate calorie, low-fibre food. Its macronutrient profile shows 3.5g protein, 3.3g fat, and 4.7g carbohydrates.

The Lab Report

Per 100g, Yogurt delivers 3.5g protein, 3.3g fat (2.1g saturated), and 4.7g carbohydrates with 0g dietary fibre. Of the carbohydrates, 4.7g are sugars. Notable micronutrients include Calcium (121mg).

The Safety Protocol

No significant safety concerns for the general population at normal consumption levels. Tracking Tip: Plain, whole milk. Flavoured/fruited = 90-120 kcal with 12-18g sugar.

For informational purposes only — not medical advice. Always consult your doctor.

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Protocol Ratings

Acid Reflux GREEN

Acid Reflux Protocol

Low-fat yogurt is well-tolerated and its probiotic cultures may support digestive health. Choose plain, low-fat varieties — full-fat or heavily sweetened yogurt may increase reflux risk.

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Low Sugar GREEN

Low Sugar Protocol

Plain yogurt contains 3.2-4.7g sugar per 100g as natural lactose. Lactose in milk and dairy products is explicitly excluded from the free sugars definition (WHO/SACN). Flavoured yogurt with added sugar is a different story — always choose plain.

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Lose Weight GREEN

Lose Weight Protocol

Low-fat yogurt provides 61 kcal/100g with good protein. Choose plain, low-fat varieties — flavoured yogurts can double or triple the calorie content.

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Balance GREEN

Balance Protocol

Yogurt provides protein, calcium, probiotics, and B vitamins. Regular consumption supports gut health and bone density.

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Quick Reference

Deception Level MEDIUM

Satiety ROI MEDIUM

Binge Risk 1/10

Nutritional Profile

Per 100g · Source: USDA FoodData Central

Calories	61.0 kcal
Protein	3.5 g
Fat	3.3 g
Saturated Fat	2.1 g
Carbohydrates	4.7 g
Fibre	0.0 g
Sugar	4.7 g
Sodium	46.0 mg
Potassium	155.0 mg
Calcium	121.0 mg
Iron	0.0 mg
Vitamin C	0.0 mg
Vitamin D	0.0 µg

Forensic Analysis

Calorie Density LOW

Low calorie density (61 kcal/100g) allows generous portions without significant caloric impact.

Satiety ROI LOW

Poor satiety return. Low protein (3.5g) and fibre (0g) provide minimal fullness for the caloric cost.

Tracking Difficulty MEDIUM

Moderate tracking difficulty. Visual portion estimation may deviate by 15-25%.

Frequently Asked Questions

How many calories and carbs are in Yogurt?

Yogurt contains 61 kcal and 4.7g of carbohydrates per 100g.

DietVox Insight: DietVox rates Yogurt with a 'MEDIUM' Deception Level, meaning visual estimation is reasonably reliable for this food.

Is Yogurt good for weight loss?

Yes, at 61 kcal/100g, Yogurt is a low-calorie option that supports weight loss when part of a balanced diet.

DietVox Insight: DietVox rates the Satiety ROI as MEDIUM, so pairing with protein or fibre sources enhances fullness.

Citations & Sources

Nutritional composition data for Yogurt, per 100g serving. USDA FoodData Central

Quick Reference

Deception Level MEDIUM Yogurt has moderate deception potential. Standard visual estimates may deviate from actual caloric content by 15-25%.

Satiety ROI MEDIUM Moderate satiety value. Provides some fullness but may not sustain appetite suppression over 2-3 hours.

Binge Risk 1/10 Minimal binge risk. Yogurt has natural portion control through its physical form or low palatability density.

Nutritional Profile

Per 100g · USDA FoodData Central

Calories	61.0 kcal
Protein	3.5 g
Fat	3.3 g
Saturated Fat	2.1 g
Carbohydrates	4.7 g
Fibre	0.0 g
Sugar	4.7 g
Sodium	46.0 mg
Potassium	155.0 mg
Calcium	121.0 mg
Iron	0.0 mg
Vitamin C	0.0 mg
Vitamin D	0.0 µg

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