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5.5% fat yogurt Calories
Full-fat dairy yogurt with protein and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of 5.5% fat yogurt (150 g) has 128 calories. That works out to 85 calories per 100 g. It contains 6.9 g of carbs, 5.3 g of protein, 8.3 g of fat and 0 g of fiber. Its 0.6 µg of B12 covers 25% of the Daily Value. Its glycemic index is 33 (low), so it raises blood sugar slowly.
5.5% fat yogurt Nutrition Facts
Selected: 1 serving (medium) · 150 g
128
KCAL / 150G
Carbs
6.9g
· 3% DV
Protein
5.3g
· 11% DV
Fat
8.3g
· 11% 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 22% · Protein 17% · Fat 61%
5.5% fat yogurt nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 128 kcal | |
| Total fat | 8.3 g | 11% |
| Saturated fat | 5.32 g | 27% |
| Trans fat | 0.27 g | |
| Sodium | 75 mg | 3% |
| Total carbohydrate | 6.9 g | 3% |
| Fiber | 0 g | 0% |
| Protein | 5.3 g | 11% |
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 Serving of 5.5% fat yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 128 kcal |
| 1 tablespoon (small) | 15 g | 13 kcal |
| 100 g | 100 g | 85 kcal |
| 1 cup (small) | 100 g | 85 kcal |
| 1 pack (medium) | 150 g | 128 kcal |
| 1 cup (large) | 200 g | 170 kcal |
| 1 pack (large) | 200 g | 170 kcal |
| 1 bottle (large) | 250 g | 213 kcal |
| 1 serving (extra large) | 300 g | 255 kcal |
Calculated from 85 calories per 100 g.
Frequently Asked Questions About 5.5% fat yogurt
Is 5.5% fat yogurt healthy?
Yes, plain 5.5% fat yogurt can be part of a nutritious diet; it provides protein and calcium, and its fat makes it richer than low-fat versions. Choose it unsweetened if you want to avoid added sugar.
Does 5.5% fat yogurt cause weight gain?
No single food causes weight gain on its own, but 5.5% fat yogurt is more energy-dense than lower-fat yogurt. If you are managing your weight, keep the portion in mind and limit calorie-dense toppings such as honey or granola.
Can people with diabetes eat 5.5% fat yogurt?
Yes, plain 5.5% fat yogurt can fit into many diabetes meal plans, especially without added sugar. Pair it with a meal or unsweetened toppings; if your glucose readings or medication make portions a concern, ask your clinician or dietitian for personal advice.
Why does 5.5% fat yogurt curdle in hot dishes?
High heat can make yogurt proteins clump, especially when cold yogurt is added straight to a simmering dish. Whisk it first, gradually mix in a little hot liquid to warm it, then stir it into the dish over low heat without boiling.
Can you freeze 5.5% fat yogurt?
Yes, but freezing can make 5.5% fat yogurt separate or turn grainy after thawing. Thaw it in the refrigerator and stir well; the changed texture is usually less noticeable in soups, sauces, or smoothies than when eaten plain.
Can 5.5% fat yogurt replace sour cream?
Yes, it can replace sour cream in dips, dressings, and many toppings, though it tastes tangier and may be less thick. For hot dishes, stir it in gently over low heat to reduce the chance of curdling.
Can you make a smoothie with 5.5% fat yogurt?
Yes, 5.5% fat yogurt blends well into smoothies and gives them a creamy texture. Combine it with fruit and a little water or milk; ripe fruit can add sweetness without needing syrup or sugar.
Is 5.5% fat yogurt the same as Greek yogurt?
No. The 5.5% figure describes the yogurt’s fat content, while Greek-style yogurt is typically strained to make it thicker and more concentrated. A yogurt can have 5.5% fat without being Greek-style.
Does 5.5% fat yogurt contain live cultures?
It may, but the fat percentage alone does not tell you whether live cultures remain in the yogurt. Cultures can be reduced or destroyed by heating, so yogurt used in a cooked dish may not provide the same live-culture benefits.
How can you tell if 5.5% fat yogurt has gone bad?
Discard it if you see mold, notice an unpleasant smell, or find an unusual color or texture. A little clear liquid on top is usually whey, not spoilage; stir it back in or pour it off if the yogurt otherwise looks and smells normal.
5.5% fat yogurt Vitamins & Minerals
Vitamins
B12
0.6µg · 25% DV
B2
0.27mg · 21% DV
Biotin
5.25µg · 18% DV
B5
0.52mg · 10% DV
Minerals
Phosphorus
143mg · 20% DV
Iodine
30µg · 20% DV
Calcium
180mg · 18% DV
Selenium
5.25µg · 10% DV
Potassium ⭐
233mg · 7% DV
Sodium
75mg · 3% DV
5.5% fat yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off 5.5% fat yogurt
To burn the 128 calories in 1 serving (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 5.5% fat yogurt?
5.5% fat yogurt is milk fermented with live yogurt cultures, a familiar food across many cuisines with a long tradition in regions such as Turkey and the eastern Mediterranean. Its higher fat content gives it a creamy, spoonable texture and a mild tang. It can be eaten plain or paired with fruit and cereal at breakfast, used in dips and dressings, or served alongside savoury dishes; in Turkey, it is also a staple in soups and meals such as cacık.
It provides protein and calcium, with more fat and a richer mouthfeel than low-fat yogurt. For an easy snack, add fresh fruit or oats; in sauces, loosen it with a little water or lemon rather than adding extra oil.
How Nutritious Is 5.5% fat yogurt?
Nutrient density
Medium
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 5.5% fat 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 5.5% fat yogurt Contain Allergens?
Contains these allergens:
Which Diets Is 5.5% fat yogurt Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
5.5% fat yogurt Fat Profile
SATURATED
5.32g
MONOUNSATURATED
2.33g
POLYUNSATURATED
0.27g
Omega 6:3 ratio 2.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.