Yogurt glycemic index
Yogurt has a glycemic index of 33, which is low. A 200 g serving (1 cup) has a glycemic load of 3 (low).
Also known as: yoghurt, plain yogurt, natural yogurt
- Serving200 g
- Available carbs9.4 g
- Fiber0 g
- Sugars9.3 g
- Protein6.9 g
- Calories122 kcal
Serving: 1 cup.
What to know
Across 72 yogurts the average GI was 33, one of the most consistent results in the tables. Plain yogurt has the smallest glycemic load; sweetened flavors add sugar.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 2.4 g | <1 | Low |
| 100 g | 4.7 g | 2 | Low |
| 200 g · 1 cup | 9.4 g | 3 | Low |
| 400 g · double serving | 19 g | 6 | Low |
What the studies found
The value of 33 is the mean calculated by the authors of the International Tables of Glycemic Index (2021) across 72 studies.
Yogurt compared with other dairy & plant milks
Similar low-GI foods
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Frequently asked questions
Is yogurt low glycemic?
Yes. With a GI of 33, yogurt is in the low range (55 or less).
What is the glycemic load of yogurt?
A 200 g serving (1 cup) has a glycemic load of 3, which is low. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat yogurt?
With a GI of 33 and a low glycemic load per serving, yogurt usually fits a diabetes-friendly diet in normal portions. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in yogurt?
A 200 g serving has about 9.3 g of total carbohydrate, including 0 g of fiber, leaving 9.4 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 4.7 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (200 g) | |
|---|---|---|
| Calories | 61 kcal | 122 kcal |
| Carbohydrates | 4.7 g | 9.3 g |
| Available carbs | 4.7 g | 9.4 g |
| Fiber | 0 g | 0 g |
| Sugars | 4.7 g | 9.3 g |
| Protein | 3.5 g | 6.9 g |
| Fat | 3.3 g | 6.5 g |
Source: USDA FoodData Central, Yogurt, plain, whole milk (SR Legacy, FDC 171284). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.