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Lactose-free raw yogurt Calories
Lactose-free, made from raw milk, easy to digest, rich in probiotics.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Lactose-free raw yogurt (200 g) has 120 calories. That works out to 60 calories per 100 g. It contains 9 g of carbs, 7 g of protein, 5 g of fat and 0 g of fiber. Its 1.4 µg of B12 covers 58% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.
Lactose-free raw yogurt Nutrition Facts
Selected: 1 cup (medium) · 200 g
120
KCAL / 200G
Carbs
9g
· 3% DV
Protein
7g
· 14% DV
Fat
5g
· 6% 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 33% · Protein 26% · Fat 41%
Lactose-free raw yogurt nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 120 kcal | |
| Total fat | 5 g | 6% |
| Saturated fat | 3.2 g | 16% |
| Trans fat | 0 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 9 g | 3% |
| Fiber | 0 g | 0% |
| Protein | 7 g | 14% |
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 Cup of Lactose-free raw yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 120 kcal |
| 1 tablespoon (small) | 10 g | 6 kcal |
| 1 tablespoon (medium) | 15 g | 9 kcal |
| 1 tablespoon (large) | 25 g | 15 kcal |
| 100 g | 100 g | 60 kcal |
| 1 piece (medium) | 100 g | 60 kcal |
| 1 pack (medium) | 125 g | 75 kcal |
| 1 cup (small) | 150 g | 90 kcal |
| 1 pack (large) | 250 g | 150 kcal |
| 1 cup (large) | 300 g | 180 kcal |
Calculated from 60 calories per 100 g.
Frequently Asked Questions About Lactose-free raw yogurt
Can people with lactose intolerance eat lactose-free raw yogurt?
Most people with lactose intolerance can tolerate lactose-free yogurt because its lactose has been broken down or removed. It still contains milk proteins, so it is not suitable for someone with a milk allergy; stop eating it if it continues to cause symptoms.
How is lactose-free raw yogurt made?
Lactose-free yogurt is made by breaking down or reducing the milk’s lactose, often with the enzyme lactase, before or during yogurt production. The milk is then fermented with yogurt cultures. “Raw” means the milk was not pasteurized.
Is lactose-free raw yogurt safe if it is made from unpasteurized milk?
It carries the food-safety risks of raw milk: fermentation does not reliably eliminate harmful bacteria. Pregnant people, young children, older adults, and people with weakened immune systems should avoid raw-milk yogurt and choose a pasteurized option.
Why does lactose-free raw yogurt taste sweeter than regular yogurt?
Breaking lactose into glucose and galactose can make lactose-free yogurt taste sweeter than regular yogurt. That sweeter taste does not necessarily mean sugar was added; the change can come from the way the lactose is processed.
Does lactose-free raw yogurt contain live cultures or probiotics?
It can contain live yogurt cultures if they remain alive after fermentation and storage. “Lactose-free” does not tell you which cultures are present, and it does not guarantee a particular probiotic effect.
Can lactose-free raw yogurt still cause digestive symptoms?
Yes. Removing lactose can help with lactose-related symptoms, but it will not prevent reactions to milk proteins or other causes of digestive discomfort. If you consistently feel unwell after eating it, stop and discuss the symptoms with a healthcare professional.
Can you use lactose-free raw yogurt in baking or cooking?
Yes, it can replace regular yogurt in many recipes, including marinades, sauces, and baked goods. Heating may reduce the live cultures, so add it after cooking if preserving live cultures is your priority.
Can lactose-free raw yogurt be used to make smoothies?
Yes, blend it with fruit or other smoothie ingredients just as you would regular yogurt. Keep it refrigerated until use, and remember that blending does not make raw-milk yogurt safer for people who should avoid unpasteurized dairy.
How should lactose-free raw yogurt be stored after opening?
Keep it covered in the refrigerator and use a clean spoon each time. Because it is made from raw milk, maintaining refrigeration is especially important; discard it if its smell, appearance, or texture seems spoiled.
Can lactose-free raw yogurt be frozen?
Yes, but freezing and thawing can make it watery or grainy. Stir it well after thawing and use it in a smoothie, sauce, or cooked dish, where the texture change is less noticeable.
Lactose-free raw yogurt Vitamins & Minerals
Vitamins
B12
1.4µg · 58% DV
B2
0.36mg · 28% DV
Biotin
5µg · 17% DV
B5
0.7mg · 14% DV
Minerals
Phosphorus
180mg · 26% DV
Calcium
240mg · 24% DV
Iodine
30µg · 20% DV
Zinc
1.6mg · 15% DV
Potassium ⭐
300mg · 9% DV
Sodium
90mg · 4% DV
Lactose-free raw yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lactose-free raw yogurt
To burn the 120 calories in 1 cup (medium) (200 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 Lactose-free raw yogurt?
Lactose-free raw yogurt is made by fermenting raw milk with yogurt cultures after its lactose has been broken down, often using the enzyme lactase. It has the familiar gently tangy taste and spoonable texture of yogurt. Eat it plain or with fruit and oats at breakfast, or use it in dips, dressings and sauces; in Turkey, it may also be served as cacık with cucumber and herbs. Live cultures may be present, and it provides a moderate amount of protein.
It offers a familiar yogurt option for people avoiding lactose. Pair it with fruit for a simple snack, or thin it with water and season it for a lighter savoury accompaniment. Check the product’s handling and storage directions, since preparation can vary.
How Nutritious Is Lactose-free raw 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.
Is Lactose-free raw 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 Lactose-free raw yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Lactose-free raw yogurt Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Lactose-free raw yogurt Fat Profile
SATURATED
3.2g
MONOUNSATURATED
1.4g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.