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Yogurt (0.6% fat, 4% protein) Calories
Plain yogurt with very little fat and a relatively high protein content
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Yogurt (0.6% fat, 4% protein) (200 g) has 26 calories. That works out to 13 calories per 100 g. It contains 10.4 g of carbs, 8 g of protein, 1.2 g of fat and 0 g of fiber. Its 0.8 µg of B12 covers 33% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Yogurt (0.6% fat, 4% protein) Nutrition Facts
Selected: 1 cup (medium) · 200 g
26
KCAL / 200G
Carbs
10.4g
· 4% DV
Protein
8g
· 16% DV
Fat
1.2g
· 2% 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 49% · Protein 38% · Fat 13%
Yogurt (0.6% fat, 4% protein) nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 26 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.76 g | 4% |
| Trans fat | 0.02 g | |
| Sodium | 100 mg | 4% |
| Total carbohydrate | 10.4 g | 4% |
| Fiber | 0 g | 0% |
| Protein | 8 g | 16% |
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 Yogurt (0.6% fat, 4% protein)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 26 kcal |
| 1 teaspoon (small) | 5 g | 1 kcal |
| 1 tablespoon (medium) | 15 g | 2 kcal |
| 100 g | 100 g | 13 kcal |
| 1 cup (small) | 100 g | 13 kcal |
| 1 pack (small) | 125 g | 16 kcal |
| 1 serving (medium) | 150 g | 20 kcal |
| 1 cup (large) | 245 g | 32 kcal |
| 1 serving (large) | 300 g | 39 kcal |
Calculated from 13 calories per 100 g.
Frequently Asked Questions About Yogurt (0.6% fat, 4% protein)
Can this low-fat, higher-protein yogurt help with weight loss?
It can support fullness, but it does not cause weight loss on its own. Plain yogurt can make a practical snack or meal component; adding sweeteners or generous toppings changes what you get from it.
Does yogurt contain probiotics?
Yogurt made with live cultures can contain beneficial bacteria, but not every product retains live cultures through processing and storage. The word “yogurt” alone does not guarantee a probiotic effect.
Can you cook with yogurt without it curdling?
Yes. Stir a little warm cooking liquid into the yogurt first, then mix it gradually into the dish over low heat. Avoid boiling it, since sudden high heat can make yogurt separate or curdle.
Can you freeze yogurt?
Yes, but freezing can make yogurt grainy or watery after thawing. Use thawed yogurt in smoothies, sauces, or cooked dishes, where the changed texture is less noticeable.
Why is there watery liquid on top of yogurt?
The liquid is whey, which can separate naturally from yogurt during storage. Stir it back in if you like; its presence by itself does not mean the yogurt has spoiled.
Is yogurt easier to digest than milk if you are lactose intolerant?
Some people with lactose intolerance tolerate yogurt better than milk because its cultures help break down some lactose, but this varies. Try a small amount only if you know it is safe for you, and stop if symptoms occur.
How long does opened yogurt last in the fridge?
Opened yogurt generally keeps for about a week when promptly refrigerated and handled with clean utensils. Discard it sooner if you notice mold, an unusual color or smell, or a swollen container.
Can you use yogurt instead of sour cream in recipes?
Yes, plain yogurt can replace sour cream in many dips, dressings, and toppings. In hot dishes it is more likely to curdle, so add it off the heat or temper it with warm liquid first.
Is yogurt a good snack before bed?
Yes, yogurt can be a convenient evening snack, and eating it at night is not inherently harmful. If it worsens reflux or discomfort when you lie down, have it earlier instead.
Does yogurt help with digestion?
It can be part of a balanced diet, and yogurt with live cultures may support a healthy gut microbiome. It is not a treatment for digestive disorders, and products differ in whether they contain live cultures.
Yogurt (0.6% fat, 4% protein) Vitamins & Minerals
Vitamins
B12
0.8µg · 33% DV
B2
0.4mg · 31% DV
B5
0.7mg · 14% DV
Biotin
4µg · 13% DV
Minerals
Phosphorus
220mg · 31% DV
Calcium
280mg · 28% DV
Iodine
40µg · 27% DV
Zinc
1.2mg · 11% DV
Potassium ⭐
360mg · 11% DV
Sodium
100mg · 4% DV
Yogurt (0.6% fat, 4% protein) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Yogurt (0.6% fat, 4% protein)
To burn the 26 calories in 1 cup (medium) (200 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 Yogurt (0.6% fat, 4% protein)?
Yogurt is made by fermenting milk with live cultures, producing its familiar gentle tang and spoonable texture. This plain variety is very low in fat and has a relatively high protein content, without added fruit or sweetener.
It works at breakfast with fruit or oats, as a cooling accompaniment to spiced dishes, or blended into dips and sauces. In many parts of the world, yogurt is also served alongside everyday meals or used in marinades. At 4 g of protein and 0.6 g of fat per 100 g, it can suit someone looking for a lighter dairy option with some staying power. Pair it with berries for a simple snack, or add cucumber and herbs for a savoury side.
How Nutritious Is Yogurt (0.6% fat, 4% protein)?
Nutrient density
Medium
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 Yogurt (0.6% fat, 4% protein) 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 Yogurt (0.6% fat, 4% protein) Contain Allergens?
Contains these allergens:
Which Diets Is Yogurt (0.6% fat, 4% protein) 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
Yogurt (0.6% fat, 4% protein) Fat Profile
SATURATED
0.76g
MONOUNSATURATED
0.32g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.