Dairy | Vegetarian Low Calorie Low Fat Gluten Free

Nonfat Plain Yogurt

N/A Allergens: Milk
Nonfat Plain Yogurt

Sourcing & Taxonomy

  • Family N/A
  • Primary Cuisine Mediterranean
  • Seasonality Year-Round
  • Source Skim Milk

The Forktionary Angle

"The culinary workhorse for healthy sauces, marinades, and baked goods, offering tang and moisture without added fat."

Definition

A fermented dairy product made from skim milk, offering a tart flavor and creamy, smooth texture without fat.

Sensory Profile

TasteTart, Sour, Lactic
TextureSmooth, Creamy, Viscous
AromaLactic, Fermented, Fresh
AcidityHigh

Technical Metrics

Live Cultures

Billions of CFUs (Colony Forming Units)

Protein Content

~10-12g per cup

Shelf Life (Opened)

7-10 days refrigerated

Nutrition Facts

Per 100 g
Calories56 kcal
Total Fat0.4 g
Saturated Fat0.2 g
Trans Fat0 g
Cholesterol5 mg
Protein10 g
Total Carbohydrate7.5 g
Dietary Fiber0 g
Total Sugars7.5 g
Calcium183 mg
Iron0.1 mg
Potassium255 mg

Chef’s Secret

To prevent separation in hot dishes, temper yogurt by slowly whisking in some hot liquid before adding it to the main dish.

Substitutions

Best Match

Greek Yogurt (Plain)

1:1

Thicker texture, higher protein. Excellent for most uses, may need thinning.

Buttermilk

1:1

Suitable for baking and marinades, but thinner and more liquid.

Sour Cream (Light)

1:1

Similar tang and richness, higher fat content. Best for dips or dollops.

Silken Tofu

1:1

Dairy-free, neutral flavor. Blend with lemon juice for tartness; good for smoothies or dips.

Buying Guide

Look for brands with live active cultures and no added sugars. Check sell-by date for freshness.

Flavor Pairings

Berries Granola Honey Cucumber Dill Garlic Mint Chicken Curries Smoothies

Recipes Using Nonfat Plain Yogurt

Abs Diet Super Food Oatmeal image 148
Course Easy Number Of Servings Preparation

Abs Diet Super Food Oatmeal

Fire up your metabolism and sculpt your dream abs with this quick and delicious Abs Diet-approved oatmeal recipe! Packed with protein and fiber, this superfood breakfast will keep you full and energized all morning long. Perfect for busy mornings, this recipe takes just 7 minutes to prepare and is guaranteed to become your new go-to healthy breakfast.

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Baked Potato Salad Loaded image 172
Salads Occasion Time To Make Main Ingredient

Baked Potato Salad Loaded

This vibrant Loaded Baked Potato Salad is a summer sensation! Forget bland potato salad – this recipe bursts with flavor, combining creamy sour cream and yogurt dressing with crispy bacon, sharp cheddar, juicy tomatoes, and fresh celery. Perfect for potlucks, barbecues, or a casual weeknight dinner, this easy-to-make salad is sure to be a crowd-pleaser. Get ready for a taste of summer!

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Banana Pineapple Yogurt Smoothie image 137
Course Low Protein Tropical Fruit Freezer

Banana Pineapple Yogurt Smoothie

Escape to the tropics with this creamy, refreshing Banana Pineapple Yogurt Smoothie! Made with frozen nonfat plain yogurt for extra thickness and a cool, delightful texture, this simple recipe is perfect for a quick breakfast, healthy snack, or post-workout treat. Prepare the yogurt ahead (freeze for at least 6 hours!), then blend it with ripe bananas, juicy pineapple, and a touch of sweetness for a taste of paradise in every sip!

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Banana Raita image 244
Appetizers Healthy 2 Vegetarian Bananas

Banana Raita

Discover this unique twist on traditional raita, inspired by Anna Thomas's "The Vegetarian Epicure" (1972). Sweet bananas meet creamy yogurt in this cool and subtly spiced dessert. A touch of citrus brightens the flavors, creating a perfect ending to any meal. Easy to make and incredibly refreshing!

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Barefoot Contessa's Orange Banana Smoothie image 189
Healthy 2 Citrus Oranges Preparation

Barefoot Contessa's Orange Banana Smoothie

Inspired by Ina Garten's "Good Home Cooking" episode, this vibrant orange banana smoothie is a quick and delicious breakfast or snack! Blend together juicy oranges, sweet bananas, and a touch of yogurt for a creamy, refreshing treat. Feel free to add frozen strawberries for a delightful berry twist! Perfect for busy mornings or a healthy afternoon pick-me-up.

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Barley Lentil Soup image 213
Cuisine Preparation Stove Top Seasonal

Barley Lentil Soup

Inspired by Canadian Living, this warming barley and lentil soup is the perfect autumnal meal! Packed with wholesome grains and vegetables, it's both comforting and satisfying. A simple yet flavorful recipe, perfect for a cozy night in. Get ready to savor every delicious spoonful!

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Bean And Rice Patties In Pita With Yogurt Tahini Dressing image 142
Low In Something Main Dish 60 Minutes Or Less Preparation

Bean And Rice Patties In Pita With Yogurt Tahini Dressing

Craving a healthier, flavorful twist on falafel? These hearty bean and rice patties, inspired by Moosewood's low-fat favorites, are packed with spices and nestled in warm pita bread with a creamy yogurt-tahini dressing. A fantastic vegetarian meal that's quick, easy, and bursting with flavor! Customize the spice level to your liking – more cumin and cayenne are always welcome! Prep time excludes brown rice cooking.

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