1 cup (medium) of Fat-Free Strained Yogurt (200 g) has 110 calories. That works out to 55 calories per 100 g. It contains 8 g of carbs, 19 g of protein, 0.4 g of fat and 0 g of fiber. Its 1.8 µg of B12 covers 75% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Fat-Free Strained Yogurt?

Fat-free strained yogurt is yogurt that has been drained to give it a thick, smooth consistency, with very little fat. Its gently tangy flavour works well on its own, but it is also easy to dress up. In Turkey, it may be served at breakfast with fruit or honey, or seasoned with herbs and garlic as a meze or a side for savoury dishes. Elsewhere, spoon it over granola, use it in dips, or thin it with water for a cooling accompaniment.

It offers substantial protein without much fat: a 100 g serving provides 9.5 g of protein. Pair it with fruit and nuts for a more filling breakfast, or stir it into sauces in place of some of the cream or mayonnaise for a lighter result.

Fat-Free Strained Yogurt Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

· 1% DV

Protein

9.5g

· 19% DV

Fat

0.2g

· 0% DV

Fiber

· 0% DV

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

Calories come from: Carbs 29% · Protein 68% · Fat 3%

Fat-Free Strained Yogurt Vitamins & Minerals

Vitamins

B12

0.9µg · 38% DV

0.36mg · 28% DV

0.45mg · 9% DV

Biotin

2.5µg · 8% DV

Minerals

Phosphorus

95mg · 14% DV

Calcium

120mg · 12% DV

Iodine

15µg · 10% DV

Zinc

1mg · 9% DV

How Nutritious Is Fat-Free Strained Yogurt?

Nutrient density

High

75/ 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

49/ 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.

Fat-Free Strained Yogurt Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

1.4

Low

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

How to Burn Off Fat-Free Strained Yogurt

To burn the 55 calories in 100 g:

🚶

14min

Walking (5 km/h)

🏃

6min

Running (8 km/h)

🚴

7min

Cycling

🏊

6min

Swimming

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

Is Fat-Free 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 Fat-Free 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 Fat-Free 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

— Not suitable

Low FODMAP

— Not suitable

Fat-Free Strained Yogurt Fat Profile

SATURATED

0.13g

MONOUNSATURATED

0.04g

POLYUNSATURATED

0.03g

⚖️

Omega 6:3 ratio 1:1

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

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Foods Similar to Fat-Free Strained Yogurt

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Tzatziki

60 kcal

🧀

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402 kcal

🧀

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370 kcal

🥛

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64 kcal

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61 kcal

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340 kcal

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Frequently Asked Questions About Fat-Free Strained Yogurt

Is fat-free strained yogurt the same as Greek yogurt?

They are very similar: both are thick yogurts made by straining away some whey. “Greek yogurt” often describes a style, while fat-free strained yogurt specifies that the milk fat has been removed; recipes and texture can still vary by brand.

Can you make fat-free strained yogurt from regular yogurt?

Yes. Place plain fat-free yogurt in a clean, cloth-lined sieve over a bowl and refrigerate until it reaches the thickness you want. The drained liquid is whey, and straining is a simple way to make a thicker, minimally processed yogurt.

What can you do with the whey from fat-free strained yogurt?

Use the whey rather than pouring it away: blend it into smoothies, stir it into soup, or use it in bread and pancake batters in place of some liquid. Keep it refrigerated and discard it if it develops an off smell or appearance.

Can fat-free strained yogurt replace sour cream?

Yes, fat-free strained yogurt can replace sour cream as a topping or in cold dips, though it tastes tangier and is less rich. For hot dishes, stir it in off the heat or temper it first to reduce the chance of curdling.

Does fat-free strained yogurt curdle when cooked?

It can curdle if fat-free strained yogurt is exposed to high heat or added cold to a boiling dish. Lower the heat, whisk the yogurt with a little warm liquid first, and stir it in near the end instead of letting it boil.

Does fat-free strained yogurt contain live probiotics?

It may contain live yogurt cultures if it was made with active cultures and has not been heat-treated after fermentation. Straining alone does not remove those cultures, but the exact cultures and whether they remain live depend on the product.

How should you store fat-free strained yogurt after opening?

Keep fat-free strained yogurt covered in the refrigerator, use a clean spoon, and follow the package’s use-by guidance. A little liquid on top can be stirred back in; discard the yogurt if you see mold or notice an unusual smell.

Can fat-free strained yogurt be frozen?

Yes, but freezing can make fat-free strained yogurt grainy or watery once thawed. Freeze it in a sealed container, thaw it in the refrigerator, and whisk it before use; the changed texture is usually less noticeable in cooked dishes or smoothies.

Is fat-free strained yogurt low in lactose?

Not necessarily. Straining removes some whey and may reduce lactose, but it does not reliably make fat-free strained yogurt lactose-free. People with lactose intolerance may still have symptoms, so choose a product specifically labeled lactose-free if needed.

Is fat-free strained yogurt good for weight loss?

It can fit into a weight-loss eating plan because its thick, protein-rich texture can make a meal or snack feel satisfying. It does not cause weight loss by itself, and sweetened toppings can add substantial energy and sugar.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026