Plain yogurt (dahi)
Also known as: curd, yoghurt, zabadi
Generally a good everyday choice in sensible portions.
Plain, unsweetened yogurt gives protein and probiotics.
Portion guide
¾ cup (about 150 g)
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Educational guidance only — not a personal diet prescription. Content is medically reviewed and based on recognised clinical guidelines — see references. If you have feedback or a suggestion to improve this website, .
Nutrition per ¾ cup
| Calories | 92 kcal |
|---|---|
| Total carbohydrates | 7 g |
| Protein | 5.3 g |
| Fat | 4.9 g |
| Fibre | 0 g |
| Sugars | 7 g |
Glycaemic index (GI): 35
Better ways to cook it
- Choose plain, unsweetened, lower-fat versions
Practical advice
- A good everyday choice in sensible portions
Detailed clinical explanation
Low glycaemic impact at the stated portion because of fibre, protein or low carbohydrate content.
Scientific references
- USDA FoodData Central — values for the stated portion.
- American Diabetes Association. Standards of Care in Diabetes — Facilitating Positive Health Behaviors (nutrition therapy).
- Atkinson FS et al. International tables of glycemic index and glycemic load values 2021. Am J Clin Nutr. 2021;114(5):1625-1632.
Last medically reviewed: 3 November 2026
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Cooling yogurt side that helps balance rice dishes.
Portion: ½ cup (about 100 g)
Laban (buttermilk)
laban ayran, lassi (thin)
Refreshing and low in sugar when unsweetened.
Portion: 1 glass (200 ml) (about 200 g)
Labneh
labna
Strained yogurt — a good breakfast spread.
Portion: 2 tablespoons (about 30 g)
Educational information only — your own targets depend on your medicines and health. Compare with another food