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Organic light yogurt Calories
Plain yogurt made from organic milk with reduced fat; a source of protein and calcium.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Organic light yogurt (245 g) has 154 calories. That works out to 63 calories per 100 g. It contains 17.2 g of carbs, 12.9 g of protein, 3.8 g of fat and 0 g of fiber. Its 1.8 µg of B12 covers 77% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Organic light yogurt Nutrition Facts
Selected: 1 cup (medium) · 245 g
154
KCAL / 245G
Carbs
17.2g
· 6% DV
Protein
12.9g
· 26% DV
Fat
3.8g
· 5% 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%
Organic light yogurt nutrition facts table · 1 cup (medium) (245 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 154 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 2.45 g | 12% |
| Trans fat | 0.12 g | |
| Sodium | 172 mg | 7% |
| Total carbohydrate | 17.2 g | 6% |
| Fiber | 0 g | 0% |
| Protein | 12.9 g | 26% |
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 Organic light yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 245 g | 154 kcal |
| 1 tablespoon (small) | 15 g | 9 kcal |
| 100 g | 100 g | 63 kcal |
| 1 cup (small) | 125 g | 79 kcal |
| 1 serving (medium) | 150 g | 95 kcal |
| 1 cup (medium) | 170 g | 107 kcal |
| 1 serving (large) | 200 g | 126 kcal |
| 1 cup (large) | 245 g | 154 kcal |
Calculated from 63 calories per 100 g.
Frequently Asked Questions About Organic light yogurt
Is organic light yogurt good for weight loss?
It can be a useful choice for weight management because it provides protein and has less fat than full-fat yogurt. It is not a weight-loss food by itself; plain organic light yogurt is more filling than versions topped with sugary granola or syrup.
What does “light” mean in organic light yogurt?
“Light” means the yogurt has reduced fat compared with its regular or full-fat counterpart; it does not mean fat-free. “Organic” refers to how the milk is produced, not to the yogurt’s fat content or whether it contains added sugar.
Does organic light yogurt have added sugar?
Plain organic light yogurt usually has no added sugar, but it naturally contains lactose from milk. Fruit-flavored or sweetened versions may contain added sugar, so plain and flavored organic light yogurt are not interchangeable nutritionally.
Can organic light yogurt replace sour cream in recipes?
Yes, organic light yogurt can replace sour cream in dips, dressings, and many toppings. Its flavor is tangier and its texture may be thinner, so use it cold or stir it into a cooked dish off the heat to reduce the chance of curdling.
Does organic light yogurt contain live cultures?
Organic light yogurt is fermented with yogurt cultures, but it is not necessarily sold with live cultures. Heat treatment after fermentation can reduce or eliminate them, and the organic designation alone does not confirm that cultures remain alive.
Can you use organic light yogurt as a starter to make yogurt?
Yes, organic light yogurt with live cultures can be used as a starter for homemade yogurt. Stir a small amount into warm milk and keep it warm while it ferments; yogurt that has been heat-treated after fermentation may not work as a starter.
Does organic light yogurt curdle when heated?
It can curdle if organic light yogurt is boiled or added cold to a very hot dish. Temper it first by mixing in a little warm liquid, then add it gradually and keep the food at a gentle heat rather than letting it boil.
How long does organic light yogurt last after opening?
Keep organic light yogurt covered in the refrigerator and use a clean spoon each time; it is generally best eaten within 5–7 days of opening. Discard it if you see mold or notice an unusual smell or color.
Can you freeze organic light yogurt?
Yes, you can freeze organic light yogurt, but thawing often makes it watery or grainy as the texture separates. It works better after thawing in smoothies, sauces, or cooked dishes than eaten by itself.
Can organic light yogurt be used in smoothies?
Yes, organic light yogurt blends well into fruit smoothies and adds a tangy, creamy base. Because it is less rich than full-fat yogurt, combine it with ripe fruit or oats for a thicker texture without relying on added sweeteners.
Organic light yogurt Vitamins & Minerals
Vitamins
B12
1.84µg · 77% DV
B2
0.51mg · 39% DV
B5
0.96mg · 19% DV
Biotin
4.9µg · 16% DV
Minerals
Phosphorus
353mg · 50% DV
Calcium
448mg · 45% DV
Iodine
49µg · 33% DV
Zinc
2.18mg · 20% DV
Potassium ⭐
573mg · 17% DV
Sodium
172mg · 7% DV
Organic light yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Organic light yogurt
To burn the 154 calories in 1 cup (medium) (245 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 Organic light yogurt?
Organic light yogurt is plain yogurt made from organic milk, with less fat than a full-fat version. Its gently tangy flavour and spoonable texture work well in both sweet and savoury dishes, though it may taste less rich than thicker, full-fat yogurt.
Enjoy it at breakfast or as a snack with fruit, oats or granola, or use it in dips, dressings and sauces. It provides protein and calcium, making it a useful everyday dairy choice. For a lighter topping, stir in herbs and cucumber; add it to hot dishes off the heat to help keep it smooth.
How Nutritious Is Organic light 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 Organic 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 Organic light yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Organic light 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
Organic light yogurt Fat Profile
SATURATED
2.45g
MONOUNSATURATED
1.03g
POLYUNSATURATED
0.17g
Omega 6:3 ratio 1.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.