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2% Fat Protein Yogurt Calories
High-protein yogurt with 2% milk fat
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of 2% Fat Protein Yogurt (150 g) has 113 calories. That works out to 75 calories per 100 g. It contains 7.5 g of carbs, 15 g of protein, 3 g of fat and 0 g of fiber. Its 0.8 µg of B12 covers 31% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
2% Fat Protein Yogurt Nutrition Facts
Selected: 1 cup (medium) · 150 g
113
KCAL / 150G
Carbs
7.5g
· 3% DV
Protein
15g
· 30% DV
Fat
3g
· 4% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 26% · Protein 51% · Fat 23%
2% Fat Protein Yogurt nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 113 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 1.88 g | 9% |
| Trans fat | 0.09 g | |
| Sodium | 68 mg | 3% |
| Total carbohydrate | 7.5 g | 3% |
| Fiber | 0 g | 0% |
| Protein | 15 g | 30% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of 2% Fat Protein Yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 113 kcal |
| 1 tablespoon (small) | 15 g | 11 kcal |
| 1 ounce (mini) | 28 g | 21 kcal |
| 100 g | 100 g | 75 kcal |
| 1 cup (small) | 100 g | 75 kcal |
| 1 pack (medium) | 150 g | 113 kcal |
| 1 cup (large) | 200 g | 150 kcal |
| 1 pack (large) | 200 g | 150 kcal |
| 1 serving (extra large) | 250 g | 188 kcal |
Calculated from 75 calories per 100 g.
Frequently Asked Questions About 2% Fat Protein Yogurt
Is 2% fat protein yogurt the same as Greek yogurt?
No, not necessarily. Greek yogurt is typically made by straining whey from yogurt, while 2% fat protein yogurt may be strained or have milk protein added. The method and texture vary by product, so the two names are not interchangeable.
Can 2% fat protein yogurt replace protein powder?
Not as a direct one-for-one replacement. You can add 2% fat protein yogurt to a smoothie or snack for protein and a creamy texture, but it is a whole food with a different consistency and composition from protein powder.
Can you cook or bake with 2% fat protein yogurt?
Yes, 2% fat protein yogurt works in many baked goods and cold sauces. For hot dishes, stir it in near the end and avoid boiling, since heating yogurt quickly can make it separate or turn grainy.
Can you use 2% fat protein yogurt in a smoothie?
Yes, it blends well into smoothies and makes them creamy. Add fruit and liquid gradually, since its thicker texture may require more liquid than regular yogurt; blend it with frozen fruit for a thicker result.
Is 2% fat protein yogurt a good post-workout snack?
Yes, it can be a convenient post-workout snack because it provides protein. Pair it with fruit or another carbohydrate-containing food if you want a more substantial recovery snack after a demanding session.
How long does 2% fat protein yogurt last after opening?
Keep 2% fat protein yogurt refrigerated with the lid closed, use a clean spoon, and follow the package’s instructions for after opening. Discard it if its smell, appearance, or texture changes noticeably rather than relying on taste to check it.
Can you freeze 2% fat protein yogurt?
Yes, but freezing can make 2% fat protein yogurt watery or grainy after thawing. It usually works better to use thawed yogurt in a smoothie or cooked recipe than to expect its original smooth texture.
Is 2% fat protein yogurt lactose-free?
Usually not. A high protein content does not mean 2% fat protein yogurt is lactose-free; regular yogurt may still contain lactose. Choose a product specifically labeled lactose-free if you need to avoid it.
Does 2% fat protein yogurt help with weight loss?
It may help make a snack or meal more filling because it provides protein, but it does not cause weight loss on its own. Plain yogurt with fruit is a practical option; sweet toppings can add a lot of extra sugar.
Can people with diabetes eat 2% fat protein yogurt?
Many people with diabetes can include plain 2% fat protein yogurt in meals, but sweetened varieties may affect blood glucose differently. If you use glucose-lowering medication or have an individualized meal plan, ask your clinician how to fit it in.
2% Fat Protein Yogurt Vitamins & Minerals
Vitamins
B12
0.75µg · 31% DV
B2
0.33mg · 25% DV
B5
0.52mg · 10% DV
Biotin
3µg · 10% DV
Minerals
Phosphorus
180mg · 26% DV
Iodine
30µg · 20% DV
Calcium
195mg · 20% DV
Selenium
5.25µg · 10% DV
Potassium ⭐
255mg · 8% DV
Sodium
68mg · 3% DV
2% Fat Protein Yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off 2% Fat Protein Yogurt
To burn the 113 calories in 1 cup (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is 2% Fat Protein Yogurt?
2% fat protein yogurt is a cultured milk product made with yogurt cultures and formulated to provide more protein than many everyday yogurts. Its mild tang and creamy, sometimes thicker texture make it easy to enjoy plain or use as a base for other foods. The exact consistency can vary by product.
It works well at breakfast with fruit, oats or nuts, or as a quick snack; it can also be stirred into smoothies or served with savoury toppings. At 10 g of protein per 100 g, it offers a protein-forward option without the richness of full-fat yogurt. For a lighter bowl, add fresh fruit rather than sweetened toppings, and check the product label if you prefer a particular level of sweetness or thickness.
How Nutritious Is 2% Fat Protein Yogurt?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is 2% Fat Protein Yogurt Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does 2% Fat Protein Yogurt Contain Allergens?
Contains these allergens:
Which Diets Is 2% Fat Protein Yogurt Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
2% Fat Protein Yogurt Fat Profile
SATURATED
1.88g
MONOUNSATURATED
0.83g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.