1 cup (medium) of Low-Fat Yogurt (150 g) has 90 calories. That works out to 60 calories per 100 g. It contains 9.8 g of carbs, 7.7 g of protein, 2.3 g of fat and 0 g of fiber. Its 0.7 µg of B12 covers 28% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Low-Fat Yogurt?

Low-fat yogurt is made by culturing milk with some of its fat removed. Yogurt has a long history across the Middle East and parts of Asia, and today it is a familiar staple in kitchens around the world. It is usually smooth and creamy, with a mild tang; its thickness varies by brand and style. Serve it with fruit or oats for breakfast, spoon it over soups and grain bowls, or use it in dips and sauces. It also works well with spicy dishes, balancing their heat without overwhelming their flavour.

It provides protein and calcium while being relatively low in fat: a 100 g portion contains 1.5 g fat. Add nuts or seeds for a more substantial snack, or stir in herbs and cucumber for a simple savoury dip.

Low-Fat Yogurt Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

6.5g

· 2% DV

Protein

5.1g

· 10% 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 43% · Protein 34% · Fat 23%

Low-Fat Yogurt Vitamins & Minerals

Vitamins

B12

0.45µg · 19% DV

0.22mg · 17% DV

0.38mg · 8% DV

Biotin

2.5µg · 8% DV

Minerals

Phosphorus

130mg · 19% DV

Calcium

180mg · 18% DV

Iodine

16µg · 11% DV

Zinc

1mg · 9% DV

How Nutritious Is Low-Fat Yogurt?

Nutrient density

High

70/ 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

42/ 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.

Low-Fat 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 Low-Fat 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 Low-Fat 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 Low-Fat 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 Low-Fat 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

Low-Fat Yogurt Fat Profile

SATURATED

MONOUNSATURATED

0.3g

POLYUNSATURATED

0.2g

⚖️

Omega 6:3 ratio 1.5:1

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

Compare Low-Fat Yogurt

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Low-Fat Yogurt vs TzatzikiSame calories per 100 g

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Low-Fat Yogurt vs Cheddar Cheese342 kcal fewer per 100 g

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Low-Fat Yogurt vs Tulum Cheese310 kcal fewer per 100 g

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Low-Fat Yogurt vs Milk4 kcal fewer per 100 g

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Foods Similar to Low-Fat Yogurt

🥒

Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

Yogurt

61 kcal

🥛

Cream

340 kcal

🧀

White Cheese

270 kcal

🧀

Cecil Cheese

320 kcal

Frequently Asked Questions About Low-Fat Yogurt

Can you use low-fat yogurt instead of sour cream?

Yes, plain low-fat yogurt can replace sour cream in dips, dressings, and as a topping. It tastes tangier and is usually thinner, so add it off the heat in cooked dishes to reduce the chance of curdling.

Is low-fat yogurt the same as Greek yogurt?

No, low-fat describes the amount of milk fat, while Greek yogurt describes yogurt that has been strained to make it thicker. Greek yogurt can be low-fat or full-fat, so check both the style and the fat level.

Why does low-fat yogurt get watery on top?

A layer of liquid on low-fat yogurt is usually whey separating naturally from the yogurt, not a sign that it has spoiled. Stir it back in for a looser texture, or pour it off if you prefer thicker yogurt.

Can low-fat yogurt be used in baking?

Yes, plain low-fat yogurt works in many cakes, muffins, and quick breads, adding moisture and a mild tang. Its lower fat content can change the texture compared with full-fat yogurt, so use it in recipes that call for yogurt or sour cream.

Does low-fat yogurt curdle when heated?

Yes, low-fat yogurt can curdle when exposed to high heat, especially if it is added straight to a boiling sauce. Whisk it first, temper it with a little warm liquid, and stir it into the dish over gentle heat.

Can you freeze low-fat yogurt?

Yes, low-fat yogurt can be frozen, but thawing often makes it watery or grainy. Stir it well after thawing and use it in smoothies, baked goods, or cooked dishes rather than expecting its original smooth texture.

How long does low-fat yogurt last after opening?

Keep opened low-fat yogurt covered in the refrigerator and follow the storage directions and date on its package. Use a clean spoon each time, and discard it if you notice mold, an unusual smell, or an unexpected change in appearance.

Does low-fat yogurt contain live cultures?

Many low-fat yogurts contain live cultures, but the fat level does not tell you whether the cultures are still present. Look for wording such as “live and active cultures” on the package, since processing after fermentation can affect them.

Is low-fat yogurt lactose-free?

No, ordinary low-fat yogurt still contains lactose; reducing the fat does not remove milk sugar. If you need to avoid lactose, choose a product specifically labeled lactose-free rather than assuming that low-fat yogurt will suit you.

Can people with diabetes eat low-fat yogurt?

Yes, many people with diabetes can include plain low-fat yogurt, but sweetened varieties can contain added sugar. Compare the package information and consider how the portion fits your own meal plan; individual needs may differ.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026