1 cup (medium) of Lactose-free yogurt (150 g) has 90 calories. That works out to 60 calories per 100 g. It contains 8.3 g of carbs, 6.3 g of protein, 3.8 g of fat and 0 g of fiber. Its 0.7 µg of B12 covers 28% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Lactose-free yogurt?

Lactose-free yogurt is made from milk fermented with yogurt cultures, with the lactose removed or broken down. It keeps the familiar tang and creamy character of yogurt, while offering an option for people who prefer to avoid lactose. The exact thickness depends on the milk and how the yogurt is made.

It can taste slightly sweeter than regular yogurt, and is served plain, with fruit or oats, or stirred into sauces and dips. In many places it works as an easy breakfast or snack; it can also stand in for regular yogurt in recipes. It provides protein and calcium, with 4.2 g of protein per 100 g. Choose an unsweetened pot if you want to keep added sugars down.

Lactose-free yogurt Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

5.5g

· 2% DV

Protein

4.2g

· 8% DV

Fat

2.5g

· 3% DV

Fiber

· 0% DV

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

Calories come from: Carbs 36% · Protein 27% · Fat 37%

Lactose-free yogurt Vitamins & Minerals

Vitamins

B12

0.45µg · 19% DV

0.18mg · 14% DV

Biotin

2.5µg · 8% DV

0.35mg · 7% DV

Minerals

Calcium

140mg · 14% DV

Phosphorus

100mg · 14% DV

Iodine

15µg · 10% DV

Zinc

1mg · 9% DV

How Nutritious Is Lactose-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

40/ 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.

Lactose-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 Lactose-free yogurt

To burn the 60 calories in 100 g:

🚶

15min

Walking (5 km/h)

🏃

6min

Running (8 km/h)

🚴

8min

Cycling

🏊

7min

Swimming

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

Is Lactose-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 Lactose-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 Lactose-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

Lactose-free yogurt Fat Profile

SATURATED

1.6g

MONOUNSATURATED

0.7g

POLYUNSATURATED

0.1g

⚖️

Omega 6:3 ratio 3:1

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

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Foods Similar to Lactose-free yogurt

🥒

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60 kcal

🧀

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402 kcal

🧀

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370 kcal

🥛

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64 kcal

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Frequently Asked Questions About Lactose-free yogurt

Is lactose-free yogurt dairy-free?

No, lactose-free yogurt is still made from milk and contains milk proteins. It is designed for people who have trouble digesting lactose, not for people with a milk allergy or those avoiding all dairy.

Can lactose-free yogurt contain live cultures?

Yes, lactose-free yogurt can contain live yogurt cultures; removing or breaking down lactose does not automatically remove them. Some products are heat-treated after fermentation, though, so their cultures may no longer be live.

Does lactose-free yogurt taste different from regular yogurt?

Yes, lactose-free yogurt often tastes a little sweeter because its lactose has been split into simpler sugars. The difference varies by product, and sweetness does not necessarily mean sugar was added.

How is lactose-free yogurt made?

Lactose-free yogurt is usually made by adding the enzyme lactase to milk, which breaks lactose into simpler sugars, and then fermenting the milk with yogurt cultures. Some products use milk that has already been treated to remove lactose.

Can you cook with lactose-free yogurt?

Yes, you can use lactose-free yogurt in dips, marinades, soups, and baked recipes much like regular yogurt. For hot dishes, stir it with a little warm liquid first and add it gently to help prevent curdling.

Can lactose-free yogurt replace sour cream in recipes?

Yes, plain lactose-free yogurt can replace sour cream in many dips, toppings, and dressings, though it is usually less rich and tangy. For a closer texture, choose a thick, unsweetened variety and avoid boiling it in a sauce.

How long does lactose-free yogurt last after opening?

Keep opened lactose-free yogurt refrigerated with the lid on, use a clean spoon, and follow the storage instructions on its package. Discard it if it develops an unusual smell, appearance, or texture rather than relying on a universal number of days.

Can you freeze lactose-free yogurt?

Yes, lactose-free yogurt can be frozen, but it may separate or turn grainy when thawed. Stir it well and use it in smoothies, soups, or sauces; its texture may be less pleasant for eating plain.

Is lactose-free yogurt suitable for babies?

Yes, plain, pasteurized lactose-free yogurt can be offered once a baby is ready for complementary foods, usually around six months. It is still dairy, so it is not suitable for a baby with a cow’s milk allergy.

Can lactose-free yogurt help with lactose intolerance?

Yes, lactose-free yogurt is often easier to tolerate than regular yogurt because its lactose has already been broken down. It will not prevent symptoms caused by a milk allergy or by other ingredients in a flavored product.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026