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Plain reduced-fat yogurt Calories
Good source of protein and calcium, plain fermented dairy
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Plain reduced-fat yogurt (245 g) has 154 calories. That works out to 63 calories per 100 g. It contains 17.2 g of carbs, 12.7 g of protein, 4.9 g of fat and 0 g of fiber. Its 352.8 mg of Phosphorus covers 50% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Plain reduced-fat yogurt Nutrition Facts
Selected: 1 cup (medium) · 245 g
154
KCAL / 245G
Carbs
17.2g
· 6% DV
Protein
12.7g
· 25% DV
Fat
4.9g
· 6% 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 42% · Protein 31% · Fat 27%
Plain reduced-fat yogurt nutrition facts table · 1 cup (medium) (245 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 154 kcal | |
| Total fat | 4.9 g | 6% |
| Saturated fat | 3.19 g | 16% |
| Trans fat | 0.2 g | |
| Sodium | 172 mg | 7% |
| Total carbohydrate | 17.2 g | 6% |
| Fiber | 0 g | 0% |
| Protein | 12.7 g | 25% |
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 Plain reduced-fat yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 245 g | 154 kcal |
| 1 tablespoon (mini) | 15 g | 9 kcal |
| 1 ounce (small) | 28 g | 18 kcal |
| 2 tablespoon (double) | 30 g | 19 kcal |
| 100 g | 100 g | 63 kcal |
| 1 piece (small) | 125 g | 79 kcal |
| 1 piece (medium) | 150 g | 95 kcal |
| 1 serving (medium) | 170 g | 107 kcal |
| 1 serving (large) | 300 g | 189 kcal |
Calculated from 63 calories per 100 g.
Frequently Asked Questions About Plain reduced-fat yogurt
Is plain reduced-fat yogurt the same as Greek yogurt?
No. Plain reduced-fat yogurt is usually thinner, while Greek yogurt is strained to remove some whey and make it thicker. You can strain plain reduced-fat yogurt at home, but its final texture may not match every Greek yogurt.
Can you cook with plain reduced-fat yogurt without it curdling?
Yes. Stir a little hot liquid into plain reduced-fat yogurt first to warm it gradually, then mix it into the dish over low heat. Avoid boiling it, since high heat can make the yogurt separate.
Can plain reduced-fat yogurt replace sour cream?
Yes, plain reduced-fat yogurt works as a topping or in dips in place of sour cream, though it tastes tangier and is less rich. For hot dishes, stir it in off the heat to reduce the chance of curdling.
Can you freeze plain reduced-fat yogurt?
Yes, plain reduced-fat yogurt can be frozen, but thawing often leaves it grainy or separated. Stir it well and use it in smoothies, sauces, or cooking, where the changed texture is less noticeable.
Why is plain reduced-fat yogurt watery on top?
The liquid on plain reduced-fat yogurt is usually whey separating naturally from the yogurt, not a sign that it has spoiled. Stir it back in or pour it off; discard the yogurt if it has mold or an unpleasant smell.
How long does plain reduced-fat yogurt last after opening?
Keep plain reduced-fat yogurt covered in the refrigerator and use a clean spoon each time. Follow the date and storage directions on the container, and discard it if you notice mold, an off smell, or an unusual change in texture.
Can plain reduced-fat yogurt be used as a meat marinade?
Yes, plain reduced-fat yogurt makes a useful marinade for meat, especially chicken, because its mild acidity coats the surface and helps season it. Marinate in the refrigerator, and discard the used marinade rather than serving it as a sauce.
Does plain reduced-fat yogurt contain live cultures?
Plain reduced-fat yogurt is made by fermenting milk with bacterial cultures, but some products are heat-treated after fermentation, which can reduce or eliminate live cultures. The packaging is the best way to confirm whether a particular yogurt contains live cultures.
Can people with lactose intolerance eat plain reduced-fat yogurt?
Some people with lactose intolerance tolerate plain reduced-fat yogurt better than milk because its live cultures help break down some lactose. Tolerance varies, so try a small serving or choose yogurt specifically made lactose-free if symptoms occur.
Can plain reduced-fat yogurt be used in baking?
Yes, plain reduced-fat yogurt can add moisture and tang to cakes, muffins, and quick breads. It can sometimes replace sour cream or part of the fat, but changing a recipe’s liquid or fat may also change its texture.
Plain reduced-fat yogurt Vitamins & Minerals
Vitamins
B12
1.1µg · 46% DV
B2
0.44mg · 34% DV
Biotin
8.58µg · 29% DV
B5
0.93mg · 19% DV
Minerals
Phosphorus
353mg · 50% DV
Calcium
448mg · 45% DV
Iodine
29µg · 19% DV
Potassium ⭐
573mg · 17% DV
Sodium
172mg · 7% DV
Plain reduced-fat yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Plain reduced-fat 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 Plain reduced-fat yogurt?
Plain reduced-fat yogurt is milk fermented with live yogurt cultures, with a mild tang and a smooth, spoonable texture. It is enjoyed in many places, from bowls at breakfast to sauces and marinades, and works well when you want a creamy dairy ingredient without a strongly sweet or savoury flavour.
Serve it with fruit, oats or a little honey, or spoon it alongside a meal. It can also stand in for richer cream in dips and dressings; stir it in gently near the end of cooking to help keep it smooth. This is a useful source of protein and calcium, with 5.2 g of protein per 100 g. Its plain taste makes it easy to pair with either sweet toppings or herbs and spices.
How Nutritious Is Plain reduced-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 Plain reduced-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 Plain reduced-fat yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Plain reduced-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
Plain reduced-fat yogurt Fat Profile
SATURATED
3.19g
MONOUNSATURATED
1.23g
POLYUNSATURATED
0.27g
Omega 6:3 ratio 2.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.