Is Yogurt Acidic or Alkaline?
Not quite alkaline. Plain yogurt has a PRAL of +0.5 per 100 g, just inside the acid-forming range and practically at the line to neutral, while Greek yogurt, at +0.2, is actually neutral.
Why yogurt is acid-forming
Dairy is a special case. Milk and yogurt do contain phosphorus and protein, but they also contain a lot of calcium and potassium. The two almost cancel each other out. Plain yogurt with 3.5% fat comes in at +0.5, low-fat yogurt at +0.8, and kefir at +0.2. All of these are close to zero: kefir is neutral, and yogurt sits just above the line into acid-forming.
Things change once water is removed. Skyr (+5.8), quark, a fresh, high-protein dairy product similar to strained yogurt (+6.4 to +9.4), and cheese (+9 to +30) become more and more acid-forming the more concentrated they are. As a rule of thumb: the firmer the dairy product, the higher the PRAL.
Acidic or alkaline: PRAL, not pH
The PRAL (potential renal acid load) estimates what a food leaves behind after digestion. It is not the pH of the food itself: a lemon tastes sour, yet its PRAL is −4.0. If you are asking whether yogurt is acidic because of heartburn or reflux, that is a question of pH and your stomach, which the PRAL does not measure; talk to your doctor about it.
Yogurt in different forms: raw, cooked, processed
How the PRAL changes with state and product. All values per 100 g or 100 ml.
| Food | PRAL |
|---|---|
| Yogurt, plain (3.5%) (raw) | +0.5 |
| Yogurt, low-fat (1.5%) (raw) | +0.8 |
| Greek yogurt (raw) | +0.2 |
| Kefir (raw) | +0.2 |
| Soy yogurt (prepared) | +1.7 |
| Coconut yogurt (plain) (raw) | −1.1 |
Alkaline foods that balance it
Frequently Asked Questions
Is Greek yogurt acidic?
No. At +0.2 per 100 g, it is neutral and even slightly below plain yogurt (+0.5). Add fruit and you have an alkaline bowl.
Is soy yogurt alkaline?
No, it is mildly acid-forming: +1.7 (sweetened) to +3.3 (unsweetened) per 100 g. At −1.1, coconut yogurt is the alkaline alternative.
Yogurt and everything else on your plate: calculated automatically.
Basentracker adds up the PRAL of every meal and shows whether your day is in the alkaline range. Over 950 foods, photo scan, recipes, free.
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More dairy compared
All dairy with their PRAL: Dairy table. Back to the overview Acidic or Alkaline?, or put together a meal in the PRAL calculator.
Source: Basentracker food database (PRAL according to Remer & Manz, calculated from protein, phosphorus, potassium, magnesium and calcium per 100 g). This information does not replace medical advice.