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2% Fat Turkish Yogurt Calories
Source of protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of 2% Fat Turkish Yogurt (200 g) has 146 calories. That works out to 73 calories per 100 g. It contains 10.4 g of carbs, 8.2 g of protein, 4 g of fat and 0 g of fiber. Its 0.8 µg of B12 covers 35% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
2% Fat Turkish Yogurt Nutrition Facts
Selected: 1 cup (medium) · 200 g
146
KCAL / 200G
Carbs
10.4g
· 4% DV
Protein
8.2g
· 16% DV
Fat
4g
· 5% 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 38% · Protein 30% · Fat 32%
2% Fat Turkish Yogurt nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 146 kcal | |
| Total fat | 4 g | 5% |
| Saturated fat | 2.56 g | 13% |
| Trans fat | 0.12 g | |
| Sodium | 110 mg | 5% |
| Total carbohydrate | 10.4 g | 4% |
| Fiber | 0 g | 0% |
| Protein | 8.2 g | 16% |
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 Turkish Yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 146 kcal |
| 1 tablespoon (small) | 15 g | 11 kcal |
| 1 ounce (small) | 28 g | 20 kcal |
| 3 tablespoon (medium) | 45 g | 33 kcal |
| 100 g | 100 g | 73 kcal |
| 1 serving (small) | 125 g | 91 kcal |
| 1 cup (small) | 150 g | 110 kcal |
| 1 serving (medium) | 200 g | 146 kcal |
| 1 cup (large) | 250 g | 183 kcal |
Calculated from 73 calories per 100 g.
Frequently Asked Questions About 2% Fat Turkish Yogurt
Is 2% Fat Turkish Yogurt the same as Greek yogurt?
No. Greek yogurt is typically strained to remove more whey, while 2% Fat Turkish Yogurt is not necessarily strained. The two can differ in thickness and tanginess, so check the texture before using one in place of the other.
Can you cook with 2% Fat Turkish Yogurt?
Yes, 2% Fat Turkish Yogurt works in soups, sauces, and stews, but direct high heat can make it split. Stir a little warm liquid into the yogurt first, then add it gradually over low heat without boiling.
Can 2% Fat Turkish Yogurt replace sour cream?
Yes, 2% Fat Turkish Yogurt can replace sour cream as a topping for baked potatoes, tacos, or dips. It usually tastes tangier and may be thinner, so drain off separated whey or use a smaller amount if needed.
Why does 2% Fat Turkish Yogurt separate in the fridge?
A layer of liquid on 2% Fat Turkish Yogurt is usually whey separating naturally, not a sign that it has spoiled. Stir it back in for a looser texture, or pour it off if you prefer thicker yogurt.
Can you use 2% Fat Turkish Yogurt in a marinade?
Yes, 2% Fat Turkish Yogurt makes a useful marinade base for chicken, lamb, or vegetables. Its acidity helps flavor the surface; coat the food and refrigerate it while marinating, then discard the used marinade.
Does 2% Fat Turkish Yogurt work for making ayran?
Yes, whisk 2% Fat Turkish Yogurt with cold water until smooth to make ayran. Add the water gradually to get the consistency you like, and season with salt if desired.
Can 2% Fat Turkish Yogurt be frozen?
Yes, but freezing can separate the whey and leave 2% Fat Turkish Yogurt grainier after thawing. Stir it well once thawed and use it in cooked dishes, baking, or smoothies rather than expecting its original spoonable texture.
How long does 2% Fat Turkish Yogurt last after opening?
Keep 2% Fat Turkish Yogurt covered in the refrigerator and serve it with a clean spoon. Follow the package date and discard it if you see mold or notice an unusual smell or color.
Does 2% Fat Turkish Yogurt contain live cultures?
It can contain live yogurt cultures if it was fermented with them and has not been heat-treated afterward. Cooking or boiling the yogurt reduces those live cultures, even though the yogurt can still be used for its flavor and texture.
Can you use 2% Fat Turkish Yogurt instead of buttermilk in baking?
Yes, thin 2% Fat Turkish Yogurt with water or milk until it pours like buttermilk. This works in many pancakes, muffins, and quick breads, but the thicker yogurt should not be substituted cup for cup without thinning.
2% Fat Turkish Yogurt Vitamins & Minerals
Vitamins
B12
0.84µg · 35% DV
B2
0.36mg · 28% DV
Biotin
7µg · 23% DV
B5
0.7mg · 14% DV
Minerals
Phosphorus
240mg · 34% DV
Calcium
300mg · 30% DV
Iodine
44µg · 29% DV
Selenium
7µg · 13% DV
Potassium ⭐
360mg · 11% DV
Sodium
110mg · 5% DV
2% Fat Turkish Yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off 2% Fat Turkish Yogurt
To burn the 146 calories in 1 cup (medium) (200 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 Turkish Yogurt?
2% fat Turkish yogurt is made by fermenting milk with live yogurt cultures. It is generally thick enough to eat with a spoon, though the texture varies by maker, and has a clean, mildly tangy taste. The reduced-fat version is lighter than full-fat yogurt while retaining the familiar richness of Turkish-style yogurt.
In Turkey, it is eaten plain at breakfast, served alongside meals, or stirred into dishes such as cacık; it also makes a refreshing drink when mixed with water as ayran. Elsewhere, enjoy it with fruit or oats, or use it in dips and sauces. It provides protein and calcium, with 4.1 g of protein per 100 g. Choose it plain for a versatile option, or add herbs and cucumber for a savoury side.
How Nutritious Is 2% Fat Turkish 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 Turkish Yogurt Processed?
NOVA 2
Minimally 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 Turkish Yogurt Contain Allergens?
Contains these allergens:
Which Diets Is 2% Fat Turkish 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
— Not suitable
Low FODMAP
— Not suitable
2% Fat Turkish Yogurt Fat Profile
SATURATED
2.56g
MONOUNSATURATED
1.1g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.