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Nonfat Yogurt Calories
High protein, low fat, probiotic
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Nonfat Yogurt (245 g) has 135 calories. That works out to 55 calories per 100 g. It contains 17.6 g of carbs, 12.7 g of protein, 0.5 g of fat and 0 g of fiber. Its 1 µg of B12 covers 41% of the Daily Value. Its glycemic index is 36 (low), so it raises blood sugar slowly.
What is Nonfat Yogurt?
Nonfat Yogurt is cultured milk with most or all of its fat removed, usually sold plain and with a smooth, spoonable texture. Yogurt has roots in West and Central Asia and is now made and eaten around the world, with local variations in thickness and tang.
Its mild, slightly tart taste works at breakfast with fruit or granola, as a base for dips and sauces, or alongside savoury dishes. It provides protein while remaining very low in fat; a 100 g serving has 5.2 g of protein. For a more filling snack, pair it with nuts or oats, or stir it into a sauce off the heat to help preserve its creamy texture.
Nonfat Yogurt Nutrition Facts
Selected: 100 g
55
KCAL / 100G
Carbs
7.2g
· 3% DV
Protein
5.2g
· 10% DV
Fat
0.2g
· 0% 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 56% · Protein 40% · Fat 4%
Nonfat Yogurt Vitamins & Minerals
Vitamins
B12
0.4µg · 17% DV
B2
0.18mg · 14% DV
Biotin
2.5µg · 8% DV
B5
0.37mg · 7% DV
Minerals
Phosphorus
95mg · 14% DV
Calcium
120mg · 12% DV
Iodine
15µg · 10% DV
Zinc
1mg · 9% DV
How Nutritious Is Nonfat 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.
Nonfat Yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Nonfat Yogurt
To burn the 55 calories in 100 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.
Is Nonfat 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 Nonfat Yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Nonfat 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
Nonfat Yogurt Fat Profile
SATURATED
0.13g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.02g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
Compare Nonfat Yogurt
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Frequently Asked Questions About Nonfat Yogurt
Is nonfat yogurt good for you?
Yes, nonfat yogurt can be a nutritious choice, providing protein and, when it contains live cultures, beneficial yogurt bacteria. Plain nonfat yogurt avoids the added sugars often found in flavored versions.
Can nonfat yogurt help with weight loss?
Nonfat yogurt can fit into a weight-loss eating plan because its protein may help make a snack or meal more filling. Choose plain yogurt and pair it with fruit rather than sugary toppings.
Is nonfat yogurt the same as Greek yogurt?
No, nonfat yogurt and Greek yogurt describe different things: nonfat refers to fat content, while Greek yogurt is strained for a thicker texture. Greek yogurt can be nonfat, but it can also contain fat.
Can you cook with nonfat yogurt?
Yes, you can cook with nonfat yogurt, but high heat can make it curdle. Stir it in near the end of cooking, temper it with a little warm liquid first, and avoid boiling the dish afterward.
Does nonfat yogurt contain probiotics?
Yes, nonfat yogurt made with live cultures can contain probiotic bacteria. Heat treatment after fermentation can reduce or remove live cultures, so not every yogurt provides them in the same way.
Can you use nonfat yogurt instead of sour cream?
Yes, nonfat yogurt can replace sour cream in dips, dressings, and as a topping. It tastes tangier and is less rich; in hot dishes, add it off the heat to help prevent curdling.
Why is nonfat yogurt watery?
Water on nonfat yogurt is usually whey separating from the yogurt, not a sign that it has spoiled. Stir it back in, or strain the yogurt if you want a thicker texture.
How do you make nonfat yogurt at home?
Make nonfat yogurt by fermenting skim milk with a spoonful of yogurt containing live cultures. Warm the milk, let it cool until comfortably warm, stir in the starter, and keep it warm until set before refrigerating.
How should you store nonfat yogurt after opening?
Keep opened nonfat yogurt covered in the refrigerator and use a clean spoon each time. Follow the package’s storage guidance, and discard it if you see mold or notice an unusual smell or appearance.
Can you freeze nonfat yogurt?
Yes, you can freeze nonfat yogurt, but it may become grainy or separate after thawing. Stir it well and use it in smoothies, sauces, or baking, where the texture change is less noticeable.
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Nutrition data compiled from USDA FoodData Central and scientific sources.