1 serving (medium) of 7% Fat Strained Yogurt (150 g) has 177 calories. That works out to 118 calories per 100 g. It contains 6.1 g of carbs, 9.3 g of protein, 10.5 g of fat and 0 g of fiber. Its 0.8 µg of B12 covers 34% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

7% Fat Strained Yogurt Nutrition Facts

Selected: 100 g

118

KCAL / 100G

Carbs

4.1g

· 1% DV

Protein

6.2g

· 12% DV

Fat

· 9% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 16% · Protein 24% · Fat 60%

7% Fat Strained Yogurt Vitamins & Minerals

Vitamins

B12

0.55µg · 23% DV

0.26mg · 20% DV

Biotin

3.5µg · 12% DV

0.42mg · 8% DV

Minerals

Phosphorus

125mg · 18% DV

Calcium

155mg · 16% DV

Iodine

22µg · 15% DV

Zinc

1mg · 9% DV

How Nutritious Is 7% Fat Strained Yogurt?

Nutrient density

High

66/ 100

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

38/ 100

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.

7% Fat Strained Yogurt Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off 7% Fat Strained Yogurt

To burn the 118 calories in 100 g:

🚶

29min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is 7% Fat Strained 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 7% Fat Strained Yogurt Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is 7% Fat Strained 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

7% Fat Strained Yogurt Fat Profile

SATURATED

4.45g

MONOUNSATURATED

1.95g

POLYUNSATURATED

0.21g

⚖️

Omega 6:3 ratio 3.2:1

Below the ideal 4:1 — a good omega balance.

Compare 7% Fat Strained Yogurt

🥣vs🥒

7% Fat Strained Yogurt vs Tzatziki58 kcal more per 100 g

→🥣vs🧀

7% Fat Strained Yogurt vs Cheddar Cheese284 kcal fewer per 100 g

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7% Fat Strained Yogurt vs Tulum Cheese252 kcal fewer per 100 g

→🥣vs🥛

7% Fat Strained Yogurt vs Milk54 kcal more per 100 g

→

Foods Similar to 7% Fat Strained Yogurt

🥒

Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

Yogurt

61 kcal

🥛

Cream

340 kcal

🧀

White Cheese

270 kcal

🧀

Cecil Cheese

320 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026