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Low-Fat Strained Yogurt Calories
High in protein, low in fat, contains probiotics
CALORIES
GI
POTASSIUM
FIBER
Low-Fat Strained Yogurt Nutrition Facts
Selected: 100 g
65
KCAL / 100G
Carbs
4.2g
· 28%
Protein
7.6g
· 50%
Fat
1.5g
· 22%
Fiber
0g
Low-Fat Strained Yogurt Vitamins & Minerals
Vitamins
B12
0.85µg · 35% DV
B2
0.28mg · 22% DV
B5
0.38mg · 8% DV
Biotin
2.2µg · 7% DV
Minerals
Phosphorus
95mg · 14% DV
Calcium
120mg · 12% DV
Zinc
1mg · 9% DV
Iodine
12µg · 8% DV
Low-Fat Strained Yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Low-Fat Strained 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 Strained Yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Low-Fat Strained 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 Strained Yogurt Fat Profile
SATURATED
1g
MONOUNSATURATED
0.3g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Low-Fat Strained Yogurt
Low-Fat Strained Yogurt — Frequently Asked Questions
What is the main difference between low-fat strained yogurt and regular yogurt?
Strained yogurt has some of its whey removed, giving it a thicker, creamier texture and a more concentrated flavor. It is often more filling than regular yogurt because of its dense consistency.
How can low-fat strained yogurt be used for breakfast?
It works well in a sweet bowl with oats, fresh fruit, nuts, or chia seeds. For a savory breakfast, pair it with cucumber, mint, olive oil, and whole-grain bread.
Is low-fat strained yogurt a good post-workout food?
Its protein content makes it a practical post-workout snack or meal component. Pairing it with carbohydrate foods such as fruit or oats can create a more balanced recovery meal.
Can you eat low-fat strained yogurt at night?
Yes, it can be a light evening snack when eaten plain in a reasonable portion. People with reflux or nighttime indigestion may prefer to have it earlier rather than immediately before bed.
Does heating strained yogurt destroy its protein?
Heating does not meaningfully reduce the amount of protein, but high heat can cause the yogurt to curdle or split. For soups and sauces, temper it with a little warm liquid first and stir it in over low heat.
Can low-fat strained yogurt be used to make tzatziki or cacık?
Yes. Its thick texture makes a particularly creamy dip; simply thin it with a little cold water if needed, then add grated cucumber, mint, and optional garlic.
How long does opened strained yogurt keep in the refrigerator?
Keep it refrigerated, use a clean spoon each time, and follow the package guidance after opening. Discard it if it develops mold, an off smell or taste, unusual discoloration, or excessive separation.
Can low-fat strained yogurt be frozen?
It can be frozen, but thawing often causes separation and a grainy texture. Thawed yogurt is usually better used in smoothies, sauces, or cooked dishes than eaten on its own.
Is strained yogurt always probiotic and good for gut health?
Not every strained yogurt contains the same live cultures or amounts, so check the label for live and active cultures. It may suit some people well, while those with lactose intolerance can still experience symptoms.
Who should be careful with low-fat strained yogurt?
People with a milk allergy should avoid it because it contains milk proteins. Those with lactose intolerance may need to test small amounts, and anyone on a medically prescribed protein or mineral restriction should seek individual advice.
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Nutrition data compiled from USDA FoodData Central and scientific sources.