1 cup (medium) of Fat-Free Yogurt (150 g) has 60 calories. That works out to 40 calories per 100 g. It contains 8.3 g of carbs, 6.8 g of protein, 0.3 g of fat and 0 g of fiber. Its 0.7 µg of B12 covers 28% of the Daily Value. Its glycemic index is 36 (low), so it raises blood sugar slowly.

What is Fat-Free Yogurt?

Fat-Free Yogurt is made by fermenting skimmed milk with yogurt cultures. It keeps yogurt’s familiar tang, while its thickness varies with the milk and production method. Plain versions are common in supermarkets around the world, alongside richer and strained styles.

Serve it at breakfast with fruit, oats or granola, stir it into sauces and soups, or spoon it alongside a savoury meal. Its very low fat content and relatively high protein make it a lighter option; it provides 4.5 g of protein per 100 g. For a more filling snack, pair it with nuts or seeds, or choose fruit for a naturally sweet topping.

Fat-Free Yogurt Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

5.5g

· 2% DV

Protein

4.5g

· 9% 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 53% · Protein 43% · Fat 4%

Fat-Free Yogurt Vitamins & Minerals

Vitamins

B12

0.45µg · 19% DV

0.18mg · 14% DV

0.45mg · 9% DV

Biotin

2.3µg · 8% DV

Minerals

Phosphorus

110mg · 16% DV

Calcium

140mg · 14% DV

Iodine

15µg · 10% DV

Zinc

1mg · 9% DV

How Nutritious Is Fat-Free Yogurt?

Nutrient density

High

65/ 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

43/ 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 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 Fat-Free Yogurt

To burn the 40 calories in 100 g:

🚶

10min

Walking (5 km/h)

🏃

4min

Running (8 km/h)

🚴

5min

Cycling

🏊

5min

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 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 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 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 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 Yogurt

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🧀

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402 kcal

🧀

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🥛

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64 kcal

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Frequently Asked Questions About Fat-Free Yogurt

Is fat-free yogurt good for weight loss?

Fat-free yogurt can fit a weight-loss plan, especially when it replaces a higher-calorie snack and is eaten plain. Add fruit or oats for flavor and substance, rather than choosing sweetened varieties that may contain added sugar.

Is fat-free yogurt as healthy as full-fat yogurt?

Fat-free yogurt can be a nutritious choice, while full-fat yogurt is often creamier and may feel more satisfying to some people. Choose plain yogurt and compare the taste and texture you prefer; removing fat does not automatically make a yogurt healthier.

Does fat-free yogurt contain live probiotics?

Fat-free yogurt can contain live cultures if it is made with live yogurt bacteria and has not been heat-treated after fermentation. Look for a live-culture statement on the package, since not every yogurt product retains live cultures.

What is the difference between fat-free yogurt and Greek yogurt?

Fat-free describes the amount of fat, while Greek yogurt is typically strained to make it thicker. Greek yogurt can be fat-free or contain fat, so the two terms describe different things rather than two mutually exclusive kinds of yogurt.

Can fat-free yogurt replace sour cream?

Yes, plain fat-free yogurt can replace sour cream in dips, dressings, and as a topping. It is thinner and less rich, so use it cold or stir it into a hot dish off the heat to reduce the chance of curdling.

Can you bake with fat-free yogurt instead of oil or butter?

Fat-free yogurt can replace some oil or butter in certain cakes, muffins, and quick breads, but it will not behave exactly like fat. Start with a recipe designed for yogurt, since a direct swap can make baked goods denser or less tender.

Why does fat-free yogurt taste more sour than regular yogurt?

Fat-free yogurt can taste sharper because it lacks the richness that softens the perception of acidity. Stirring in ripe fruit or a small amount of honey can balance the tang; plain varieties are generally less sweet than flavored ones.

How long does fat-free yogurt last after opening?

Keep opened fat-free yogurt covered in the refrigerator and follow the package’s guidance for use after opening. Use a clean spoon each time, and discard it if you see mold, unusual discoloration, or notice an off smell.

Can you freeze fat-free yogurt?

Yes, fat-free yogurt can be frozen, but thawing often makes it watery or grainy. Stir it after thawing and use it in smoothies, sauces, or baking; for eating by itself, refrigerated yogurt usually has a better texture.

Can people with lactose intolerance eat fat-free yogurt?

Some people with lactose intolerance tolerate yogurt better than milk because its live cultures break down part of the lactose. Fat-free yogurt is not automatically lactose-free, so choose a labeled lactose-free version if regular yogurt causes symptoms.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026