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Homemade low-fat fresh yogurt Calories
Source of protein and calcium
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Homemade low-fat fresh yogurt (200 g) has 126 calories. That works out to 63 calories per 100 g. It contains 14.1 g of carbs, 10.5 g of protein, 3.1 g of fat and 0 g of fiber. Its 1.1 µg of B12 covers 44% of the Daily Value. Its glycemic index is 33 (low), so it raises blood sugar slowly.
Homemade low-fat fresh yogurt Nutrition Facts
Selected: 100 g
63
KCAL / 100G
Carbs
7g
· 3% DV
Protein
5.3g
· 11% DV
Fat
1.6g
· 2% 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 44% · Protein 33% · Fat 23%
Homemade low-fat fresh yogurt Vitamins & Minerals
Vitamins
B12
0.53µg · 22% DV
B2
0.22mg · 17% DV
Biotin
3.5µg · 12% DV
B5
0.39mg · 8% DV
Minerals
Phosphorus
144mg · 21% DV
Iodine
30µg · 20% DV
Calcium
183mg · 18% DV
Selenium
9.7µg · 18% DV
How Nutritious Is Homemade low-fat fresh 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.
Homemade low-fat fresh yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Homemade low-fat fresh yogurt
To burn the 63 calories in 100 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.
Is Homemade low-fat fresh 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 Homemade low-fat fresh yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Homemade low-fat fresh 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
Homemade low-fat fresh yogurt Fat Profile
SATURATED
0.98g
MONOUNSATURATED
0.43g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Homemade low-fat fresh yogurt
Why does homemade low-fat yogurt sometimes become watery?
The liquid that collects on top is usually whey, a natural part of yogurt, and does not by itself mean it has spoiled. Stir it in gently, or strain the yogurt if you prefer a thicker texture.
What conditions help homemade yogurt culture properly?
The milk should be warm enough for the culture to work but not hot enough to damage it, and the container should rest undisturbed in a warm place. Over-incubating can make the yogurt noticeably more tart.
Is low-fat homemade yogurt less filling than full-fat yogurt?
Full-fat yogurt may keep some people satisfied longer because fat contributes to satiety. Homemade low-fat yogurt still provides protein and can make a more sustaining snack when paired with fruit, oats, or nuts.
How long does fresh homemade yogurt keep in the refrigerator?
Stored covered in a clean container, it is best used within about 5 to 7 days. Discard it if it develops mold, an unusual smell, discoloration, or signs of spoilage.
Can homemade yogurt be frozen?
Yes, but freezing and thawing can make it grainy or separated. Thawed yogurt is usually best used in smoothies, soups, or cooked sauces rather than eaten for its original texture.
Is it healthy to eat yogurt with fruit?
Yes. Fresh fruit adds flavor and nutrients without relying on added sugar, while yogurt adds creaminess and protein. Cinnamon or a small amount of nuts can add flavor and texture as well.
Does yogurt affect iron absorption?
Calcium in yogurt may reduce absorption of non-heme iron, the form found in many plant foods, when eaten in the same meal. People managing iron deficiency may wish to separate yogurt from iron-rich meals or discuss timing with a clinician.
Is homemade yogurt always suitable for people with lactose intolerance?
No. Fermentation reduces some lactose, but yogurt still contains lactose and individual tolerance varies. Start with a small serving if appropriate, or choose lactose-free yogurt if symptoms occur.
Can I eat homemade yogurt while taking antibiotics?
Usually yes, but some antibiotics should not be taken close to calcium-rich foods because calcium can affect how the medicine is absorbed. Follow the medication instructions and ask a pharmacist whether you need to separate the doses.
Can mold be removed from the top of homemade yogurt?
No. In soft, moist foods such as yogurt, mold can extend beyond what is visible. If any mold appears, discard the entire container.
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Nutrition data compiled from USDA FoodData Central and scientific sources.