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Low-fat yogurt Calories
Source of protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Low-fat yogurt (170 g) has 107 calories. That works out to 63 calories per 100 g. It contains 12 g of carbs, 8.9 g of protein, 2.6 g of fat and 0 g of fiber. Its 1 µg of B12 covers 40% of the Daily Value. Its glycemic index is 33 (low), so it raises blood sugar slowly.
Low-fat yogurt Nutrition Facts
Selected: 1 cup (medium) · 170 g
107
KCAL / 170G
Carbs
12g
· 4% DV
Protein
8.9g
· 18% DV
Fat
2.6g
· 3% 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 45% · Protein 33% · Fat 22%
Low-fat yogurt nutrition facts table · 1 cup (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 107 kcal | |
| Total fat | 2.6 g | 3% |
| Saturated fat | 1.68 g | 8% |
| Trans fat | 0.09 g | |
| Sodium | 119 mg | 5% |
| Total carbohydrate | 12 g | 4% |
| Fiber | 0 g | 0% |
| Protein | 8.9 g | 18% |
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 Low-fat yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 170 g | 107 kcal |
| 1 tablespoon (small) | 15 g | 9 kcal |
| 1 ounce (small) | 28 g | 18 kcal |
| 100 g | 100 g | 63 kcal |
| 1 cup (small) | 120 g | 76 kcal |
| 1 pack (small) | 125 g | 79 kcal |
| 1 serving (medium) | 150 g | 95 kcal |
| 1 serving (large) | 200 g | 126 kcal |
| 1 cup (large) | 240 g | 151 kcal |
Calculated from 63 calories per 100 g.
Frequently Asked Questions About Low-fat yogurt
Is low-fat yogurt healthy?
Yes, low-fat yogurt can be a nutritious choice because it provides protein and calcium. Plain varieties avoid the added sugars often found in flavored yogurts, making them a more versatile everyday option.
Is low-fat yogurt better for you than full-fat yogurt?
Not automatically; low-fat yogurt has less fat, while full-fat yogurt is creamier and may feel more filling to some people. Choose plain yogurt based on your preferences and how it fits into your meals.
Is low-fat yogurt good for weight loss?
It can support a filling meal or snack because it provides protein, but low-fat yogurt does not cause weight loss on its own. Plain yogurt paired with fruit can be a satisfying alternative to a sugary snack.
Is low-fat yogurt the same as Greek yogurt?
No. “Low-fat” describes the fat content, while Greek yogurt is made by straining yogurt to remove some whey. Greek yogurt can be low-fat, but not every low-fat yogurt is Greek-style.
Does low-fat yogurt contain probiotics?
Yes, low-fat yogurt may contain live cultures that act as probiotics, but this depends on how it was made and processed. Heating yogurt after fermentation can reduce or eliminate those live cultures.
Is low-fat yogurt lactose-free?
No, low-fat yogurt is not automatically lactose-free; it usually contains some lactose. Live cultures can make yogurt easier for some people with lactose sensitivity to tolerate, but they do not remove all the lactose.
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 is less rich, and it may separate if boiled, so stir it into hot dishes off the heat.
Can you freeze low-fat yogurt?
Yes, you can freeze low-fat yogurt, though thawing often makes it watery or grainy. Stir it well after thawing and use it in smoothies or cooking rather than expecting its original spoonable texture.
Can babies eat low-fat yogurt?
Babies can generally have plain yogurt once they are ready for solid foods, but low-fat yogurt is not usually the preferred choice for children under two. Full-fat plain yogurt is commonly recommended at that age.
Why does low-fat yogurt get watery on top?
Low-fat yogurt can release whey as it sits, and its lower fat content may make the separation more noticeable. The liquid is normal: stir it back in for a smoother texture or drain it for thicker yogurt.
Low-fat yogurt Vitamins & Minerals
Vitamins
B12
0.95µg · 40% DV
B2
0.39mg · 30% DV
Biotin
5.95µg · 20% DV
B5
0.6mg · 12% DV
Minerals
Phosphorus
245mg · 35% DV
Calcium
311mg · 31% DV
Iodine
37µg · 25% DV
Potassium ⭐
398mg · 12% DV
Sodium
119mg · 5% DV
Low-fat yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-fat yogurt
To burn the 107 calories in 1 cup (medium) (170 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 Low-fat yogurt?
Low-fat yogurt is made by fermenting milk with live yogurt cultures, using milk with some of its fat removed. It is widely eaten around the world, with thickness and tartness varying by style and how it is made.
Its cool, gently tangy taste works at breakfast with fruit or cereal, as a snack, or alongside savoury dishes; in many cuisines it is also stirred into sauces and dips. It provides protein and calcium, with 5.25 g of protein per 100 g. Choose plain yogurt to keep a meal simple, or pair it with fruit, herbs or spices depending on whether you want something sweet or savoury.
How Nutritious Is Low-fat 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 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:
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
1.68g
MONOUNSATURATED
0.75g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.