Natural form

Plain whole-milk yogurt in a ceramic bowl, thick and creamy with a tangy scent.

Shows the product's defining texture — thick, ivory-white, slightly glossy — exactly as a reader would encounter it.

Dairy & Eggs

Plain Yogurt

Unsweetened cultured milk, tangy and creamy; eaten plain, used in marinades, sauces, and baking.

Plain yogurt is milk fermented with live cultures into a thick, tangy product without added sweeteners. It is eaten on its own, swirled into raita and tzatziki, used to tenderize meats, and baked into cakes and breads. Fat content ranges from rich whole-milk to lighter low-fat and nonfat versions.

Plain yogurt is fermented milk cultured with Lactobacillus bulgaricus and Streptococcus thermophilus, which convert milk sugars to lactic acid, producing yogurt's characteristic tang and thick, semi-stable gel texture. This acidity does more than flavor: it denatures milk proteins, creating yogurt's smooth body, and makes it an exceptional meat tenderizer—when lactic acid breaks down protein strands on meat surfaces while the protein layer seals in moisture during cooking. Plain yogurt's versatility stems from this dual nature: it functions as a tenderizing marinade base, a fat-reducing cream substitute, a leavening activator in baking, and a cooling contrast to spicy dishes. The pH range of 4.0–4.6 means yogurt behaves differently depending on temperature, fat content, and what it encounters in a recipe—understanding these interactions is what separates confident use from uncertain guessing. Originating in Central Asia and the Middle East with evidence of cultured milk products dating back thousands of years, yogurt exists in some form across nearly every culinary tradition, from labneh and kefir to dahi and skyr. Commercial "plain" yogurts vary widely: some contain only cultured milk and milk solids, while others add gelatin, pectin, or milk protein concentrate for texture stability. For cooking applications where pure cultured milk performs best—particularly in Indian and Middle Eastern recipes—check the ingredient list carefully.

Measured in: g
Storage: Fridge

Allergens

Dairy

Types & varieties

Whole-milk yogurt

3.5–4% fat; richest flavor, most forgiving in cooking applications

Low-fat yogurt

1–2% fat; acceptable for most savory uses; can be watery when heated

Non-fat yogurt

Less than 0.5% fat; prone to grainy texture when heated; best reserved for cold applications

Greek-style yogurt

Strained to remove whey; 2–3× the protein, thicker texture; also called straggisto

Traditional strained yogurt (labneh)

Drained until very thick, often rolled into balls preserved in olive oil; a staple of Middle Eastern cuisine

Skyr

Icelandic style; cultured with different bacterial strains, very thick and high in protein, milder tang than Greek yogurt

Dahi

Indian subcontinent variety; typically made from whole buffalo milk, slightly sour, richer than most commercial yogurts; traditional base for raita and marinades

Fat Content and Cooking Performance

The fat percentage in yogurt directly determines how it behaves under heat and in finished dishes. Whole-milk yogurt has enough lipid content to resist breaking when stirred into hot liquids—the fat coats the protein molecules and slows coagulation. Skim and non-fat yogurts lack this protection: when heated, proteins denature and aggregate rapidly, creating a grainy, curdled appearance. For cooked applications like sauces, soups, or marinades, whole-milk is the reliable choice. Low-fat varieties are acceptable for cold preparations but require caution when warming.

Whole-milk: best for cooked dishes, marinades, and any application involving heat
Low-fat: acceptable for cold preparations; monitor closely if warming
Non-fat: avoid in cooked applications; best reserved for smoothies, dressings, and cold dips

Preventing Curdling in Hot Dishes

Yogurt added directly to hot liquids will curdle because the proteins cannot distribute evenly under thermal shock. The standard professional technique is tempering: whisk 1–2 tablespoons of the hot liquid into the yogurt in a separate bowl, adding gradually until the yogurt is warmed through before transferring it to the main pot. Never boil a sauce after adding yogurt—the sustained high heat will cause the proteins to tighten and separate. Adding a small pinch of salt when using yogurt in cooked dishes also helps stabilize the texture against heat.

Always temper yogurt before adding to hot liquids
Never boil after incorporating yogurt
A pinch of salt improves heat stability

Common uses

Marinades for chicken, lamb, and pork—the lactic acid tenderizes while the protein prevents moisture loss during high-heat cookingSauces and salad dressings—whisked with herbs, garlic, or cucumber (raita), or emulsified with oil for ranch-style dressingsBaking—adds moisture and tenderness to muffins, cakes, and quick breads; its acidity activates baking soda for leaveningSoup finishing—stirred into chilled soups like gazpacho or drizzled on hot soups to add creaminess without heavy fatFrozen desserts—churned into frozen yogurt or used as a base for affogato-style toppingsCondiments and chutneys—mixed with herbs and spices as a cooling element alongside curries and grilled meatsDips—blended smooth or left chunky with cucumber and dill; served with kebabs, flatbreads, or cruditésTartar sauce and aioli substitute—provides creaminess with less fat than traditional mayonnaise-based versionsSmoothies and overnight oats—adds tang, body, and protein without sweetenersBreakfast bowls—layered with granola, seeds, and seasonal fruit; the acidity cuts through rich full-fat yogurt

Tips & pitfalls

Strain homemade or store-bought yogurt through cheesecloth for 2–4 hours to achieve Greek-style thickness; reserve the whey for smoothies or bread dough
To prevent curdling in hot sauces: always temper the yogurt by whisking in warm liquid gradually before adding to the main pot; never boil after incorporating
Fat content matters in cooking: whole-milk yogurt resists breaking under heat better than non-fat; use whole-milk for marinades and cooked applications
Bring refrigerated yogurt to room temperature before baking to ensure even incorporation and proper leavening reaction with baking soda
'Greek-style' yogurts may contain gelatin or milk protein concentrate—check ingredient lists if you want traditionally strained only
For a thick spreadable labneh: line a fine-mesh strainer with coffee filters, add yogurt, and refrigerate 8–12 hours
Many 'plain' commercial yogurts contain added milk solids, gelatin, or pectin for texture—acceptable for eating but may affect certain cooking applications where pure cultured milk is preferred
Salt stabilizes yogurt's texture against heat—add a pinch when using it in cooked dishes

Nutrition

56kcal

Energy

234 kJ · per 100 g

Where the calories come from

Protein 41%Carbs 56%Fat 3%

Protein

5.7g

11% DV

Carbs

7.7g

3% DV

Fat

0.2g

0% DV

Fiber

0% DV

Sugars

7.7g

of which

Sodium

77mg

3% DV

Notable micronutrients

Vitamin B1225% DV

Riboflavin (B2)18% DV

Calcium15% DV

Phosphorus13% DV

Zinc9% DV

Selenium7% DV

Source · USDA FoodData Central · Yogurt, plain, skim milk

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In the shops

Matched grocery products

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€1.00
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€1.34
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LA FAGEDA · kg · Bonpreu
€1.90
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€2.20
Danone Natural Yogurt
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€1.00
Danone Natural Yogurt
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€1.99

Good to know

Type: Fermented dairy product
Primary cultures: Lactobacillus bulgaricus, Streptococcus thermophilus
pH range: 4.0–4.6 (moderately acidic)
Protein (per 100g): 3.5g (regular), 9–10g (Greek-style)
Probiotic status: Varies—look for "live and active cultures" on the label; some products are heat-treated after fermentation, killing beneficial bacteria
Storage: Refrigerate at or below 40°F; use within 2 weeks for best quality

Substitutes

Greek yogurt — Direct 1:1 substitute; slightly thicker but works in virtually all applications
Sour cream — Similar tang and fat content; best for baked goods, dressings, and dips; slightly richer
Crème fraîche — Milder tang, higher fat; excellent for sauces and soups; more expensive
Buttermilk — Thinner, more acidic; works in baking; not suitable for dips or marinades
Cottage cheese (blended smooth) — Similar protein content; mild flavor; acceptable for dips and smoothies but distinct texture
Cashew cream or blended silken tofu — Vegan substitutes; neutral flavor; work in dressings and sauces but lack the characteristic tang

Pairs with

Cucumber and fresh dill or mintGarlic and lemonHoney and walnutsTurmeric, cumin, and corianderBerries and granolaGinger and scallionCardamom and saffronTomato and red onion

Also called

Tok Doi · Natural Yogurt · Natural Yoghurt · Low-Fat Yogurt