Group · Dairy
Full-fat plain yoghurt
Full-fat plain yoghurt is a dairy product made by fermenting whole milk with two specific lactic cultures. Creamier and more indulgent than its reduced-fat versions, it keeps all the milk’s fat, which gives it a creamy texture and a rounded flavour that is much appreciated. You can find it plain, in individual pots or large tubs, and it works just as well at breakfast as for dessert or in cooking. At around 72.9 kcal per 100 g, it provides good-quality protein, calcium and live cultures. It is a balanced and versatile option, easy to include in a varied diet throughout the day.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 73 kcal |
| Kilojoules | 307 kJ |
| Protein | 3,7 g |
| Carbohydrate | 8 g |
| Fat | 2,6 g |
| Fibre | 0,2 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Iodine28 µg19 %
- Calcium132 mg17 %
- Vitamin B20,2 mg14 %
- Phosphorus94,6 mg14 %
- Potassium167 mg8 %
- Selenium3,67 µg7 %
- Vitamin B120,15 µg6 %
- Vitamin B50,35 mg6 %
- Vitamin B9dietary folate equivalents8,37 µg
See the other 17 nutrients
- EPA0,01 g4 %
- Zinc0,4 mg4 %
- Vitamin A27,9 µg3 %
- Magnesium11,5 mg3 %
- Vitamin B60,04 mg3 %
- Vitamin D0,13 µg3 %
- Vitamin B10,02 mg2 %
- Total omega-30,05 g2 %
- Vitamin C1,3 mg2 %
- Manganese0,03 mg1 %
- Copper0,01 mg1 %
- Omega-3 ALA0,02 g1 %
- Iron0,11 mg1 %
- Vitamin E0,08 mg1 %
- Vitamin K10,41 µg1 %
- Omega-6 LA0,05 g0 %
- Vitamin B30,05 mg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Full-fat plain yoghurt has interesting nutrition facts: 3.62 g of protein, 7.98 g of carbohydrate (mostly lactose) and 2.6 g of fat per 100 g. Its calorie density remains moderate, making it a practical everyday ally. A standard 125 g pot provides around 89 kcal, a reasonable portion for most meals.
How to eat it? Its creamy texture is enough on its own, but you can enrich it as you like:
- at breakfast with oat flakes, a little honey or fresh fruit;
- as a simple dessert, topped with red berries or a touch of vanilla;
- in cooking, in cold sauces, marinades or baking to replace some of the cream;
- as a snack, on its own or with a few nuts.
In terms of benefits, this yoghurt provides calcium, phosphorus, B vitamins and live lactic cultures that help maintain a balanced gut flora. Its protein contributes to the feeling of fullness, an asset for managing portions. To vary things, you can compare its richness with smooth plain yoghurt or opt for a lighter version such as low-fat plain yoghurt if you are watching your fat intake.
Tips for athletes: thanks to its natural mix of protein and carbohydrate, this yoghurt makes a good base for a post-exercise snack, ideal for kick-starting recovery. You can pair it with a piece of fruit or with cereals to replenish energy stores, or include it in your protein snack recipes. For a more global approach to eating for training, see our guide to fitness nutrition.
Weight control: full-fat plain yoghurt is still low in calories, but the whole-milk version contains a little more fat than skimmed versions. Choose it plain, with no added sugar, and add your own toppings to control the sugar content. Beware of shop-bought flavoured yoghurts, which are often sweeter.
Storage: keep it in the fridge at between 2 and 6 °C and respect the use-by date to preserve its cultures. You will find other dairy products to compare on the Dairy products family page, and you can check the calories in foods to adjust your meals to your goals.