Whole plain yoghurt is made by fermenting full-fat cow's milk with live bacterial cultures (typically Lactobacillus bulgaricus and Streptococcus thermophilus). The fermentation process partially converts lactose to lactic acid, making it better tolerated than milk by many people with lactose sensitivity. It provides excellent calcium, protein, riboflavin, vitamin B12, and iodine, alongside live cultures that support gut microbiome health. The fat content carries fat-soluble vitamins and gives a rich, creamy texture.
Choose plain, unsweetened yoghurt and add your own fruit or a little honey — flavoured yoghurts typically contain significant added sugar. Straining through a muslin cloth overnight gives a thicker, Greek-style result. The live cultures are more heat-sensitive than the yoghurt itself — do not boil yoghurt or add it to very hot dishes or the cultures will be destroyed.
Where Yoghurt, whole milk, plain Stands Out
Macronutrients per 100g
Glycemic Index & Load
Low GI food — causes a slow, steady rise in blood sugar. Ideal for sustained energy, blood glucose control, and reducing insulin demand.
Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A low GL means this food has minimal real-world blood sugar impact.
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 280 mg | 14% | |
| Calcium | 200 mg | 25% | |
| Phosphorus | 170 mg | 24% | |
| Chloride | 160 mg | 20% | |
| Vitamin A (RE) | 37.0 µg | 5% | |
| Magnesium | 19.0 mg | 5% | |
| Folate | 18.0 µg | 9% | |
| Choline | 15.2 mg | — | |
| Selenium | 2.00 µg | 4% | |
| Zinc | 0.700 mg | 7% | |
| Pantothenic Acid (B5) | 0.530 mg | 9% | |
| Vitamin B12 | 0.500 µg | 45% | |
| Vitamin K | 0.400 µg | 0% | |
| Riboflavin (B2) | 0.270 mg | 19% | |
| Niacin (B3) | 0.190 mg | 1% | |
| Iron | 0.100 mg | 1% | |
| Vitamin B6 | 0.100 mg | 7% | |
| Thiamin (B1) | 0.060 mg | 5% | |
| Vitamin D | 0.040 µg | 0% | |
| Vitamin E (alpha-TE) | 0.040 mg | 0% | |
| Copper | 0.030 mg | 3% | |
| Manganese | 0.010 mg | 1% | |
| Iodine | 30.0 µg | 20% | |
| Monounsaturated fat | 0.820 g | — | |
| Glutamic acid | 1.17 g | — | |
| Proline | 0.587 g | — | |
| Leucine | 0.560 g | — | |
| Lysine | 0.450 g | — | |
| Aspartic acid | 0.438 g | — | |
| Valine | 0.380 g | — | |
| Isoleucine | 0.340 g | — | |
| Serine | 0.314 g | — | |
| Tyrosine | 0.280 g | — | |
| Phenylalanine | 0.280 g | — | |
| Threonine | 0.255 g | — | |
| Arginine | 0.204 g | — | |
| Alanine | 0.176 g | — | |
| Histidine | 0.154 g | — | |
| Methionine | 0.143 g | — | |
| Glycine | 0.121 g | — | |
| Tryptophan | 0.080 g | — | |
| Cysteine | 0.052 g | — | |
| Omega-6 (Linoleic acid) | 0.085 g | — | |
| Omega-3 (Alpha-linolenic acid) | 0.080 g | — |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →