1 cup (medium) of Light yogurt (150 g) has 83 calories. That works out to 55 calories per 100 g. It contains 9.8 g of carbs, 6.8 g of protein, 2.3 g of fat and 0 g of fiber. Its 0.6 µg of B12 covers 25% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Light yogurt?

Light yogurt is yogurt made with reduced-fat milk. It keeps the gently tangy flavour and spoonable, creamy texture of familiar plain yogurt, though the thickness can vary by brand. It can be eaten on its own or stirred into dishes without the richness of a full-fat version.

In Turkey, it may be served at breakfast with fruit or honey, enjoyed as a snack, or used in cacık, a cool yogurt-and-cucumber dish. Elsewhere, it works just as well with oats, granola, fruit, or as a base for dips and sauces. It is relatively low in fat while providing protein and calcium, making it a practical lighter choice; add oats or nuts for a more substantial bowl.

Light yogurt Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

6.5g

· 2% DV

Protein

4.5g

· 9% DV

Fat

1.5g

· 2% DV

Fiber

· 0% DV

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

Calories come from: Carbs 45% · Protein 31% · Fat 24%

Light yogurt Vitamins & Minerals

Vitamins

B12

0.4µg · 17% DV

0.18mg · 14% DV

Biotin

2.5µg · 8% DV

0.35mg · 7% DV

Minerals

Phosphorus

110mg · 16% DV

Calcium

150mg · 15% DV

Iodine

15µg · 10% DV

Zinc

1mg · 9% DV

How Nutritious Is Light 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

41/ 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.

Light yogurt Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

2.3

Low

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

How to Burn Off Light 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 Light 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 Light 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 Light 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

Light yogurt Fat Profile

SATURATED

MONOUNSATURATED

0.3g

POLYUNSATURATED

0.1g

⚖️

Omega 6:3 ratio 2:1

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

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60 kcal

🧀

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402 kcal

🧀

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64 kcal

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Frequently Asked Questions About Light yogurt

What does “light” mean in light yogurt?

It usually means the yogurt has less fat than the regular version, not that it is sugar-free or low in every nutrient. The exact formulation varies, and reducing fat can also make the texture less creamy.

Is light yogurt good for weight loss?

Light yogurt can be a lower-fat swap for regular yogurt, but it does not cause weight loss by itself. Added honey, sweet toppings, and portion size also affect the overall meal, so plain light yogurt is the simpler option.

Can you cook with light yogurt?

Yes. Light yogurt works well in cold dips, dressings, and some baked goods. For hot dishes, stir it in near the end of cooking; prolonged boiling can make the yogurt separate and look grainy.

Why does light yogurt split in hot food?

Light yogurt can split when exposed to high heat or a sudden temperature change. To reduce the risk, whisk a little warm cooking liquid into the yogurt first, stir it into the dish gradually, and avoid boiling afterward.

Can light yogurt replace Greek yogurt?

Sometimes, but light yogurt is usually thinner and less concentrated than Greek yogurt, so a recipe may turn out looser. For dips or toppings that need a thick texture, strain light yogurt in the refrigerator before using it.

Can you use light yogurt instead of sour cream?

Yes, plain light yogurt can replace sour cream in dips, dressings, and as a topping. It tastes tangier and may be thinner, so add it after cooking rather than boiling it into a hot sauce.

Does light yogurt contain added sugar?

Plain light yogurt contains naturally occurring lactose, but “light” refers to reduced fat and does not rule out added sugar. Flavored varieties may be sweetened, so check the ingredients for sugar, syrup, or other sweeteners.

How long does light yogurt last after opening?

Keep opened light yogurt covered in the refrigerator and use a clean spoon each time. It is best eaten within several days; discard it if you notice mold, an unpleasant smell, or an unusual change in color.

Can you freeze light yogurt?

Yes, but thawed light yogurt often becomes watery or grainy. Freezing is more suitable when you plan to use it in a cooked dish, smoothie, or batter than when you want the original smooth texture.

Does light yogurt contain live cultures?

Some light yogurts contain live cultures, and the reduced fat does not determine whether they are present. Heat-treated yogurt may no longer contain live cultures, so look for a live-culture statement on the package.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026