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0.5% fat yogurt Calories
Low-fat, source of protein and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of 0.5% fat yogurt (200 g) has 82 calories. That works out to 41 calories per 100 g. It contains 9.4 g of carbs, 7.4 g of protein, 1 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.
0.5% fat yogurt Nutrition Facts
Selected: 1 cup (medium) · 200 g
82
KCAL / 200G
Carbs
9.4g
· 3% DV
Protein
7.4g
· 15% DV
Fat
1g
· 1% 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 39% · Fat 12%
0.5% fat yogurt nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 82 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0.02 g | |
| Sodium | 100 mg | 4% |
| Total carbohydrate | 9.4 g | 3% |
| Fiber | 0 g | 0% |
| Protein | 7.4 g | 15% |
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 0.5% fat yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 82 kcal |
| 1 tablespoon (small) | 15 g | 6 kcal |
| 2 tablespoon (medium) | 30 g | 12 kcal |
| 100 g | 100 g | 41 kcal |
| 1 piece (small) | 100 g | 41 kcal |
| 1 serving (medium) | 125 g | 51 kcal |
| 1 cup (small) | 150 g | 62 kcal |
| 1 piece (medium) | 180 g | 74 kcal |
| 1 cup (large) | 250 g | 103 kcal |
| 1 serving (large) | 250 g | 103 kcal |
Calculated from 41 calories per 100 g.
Frequently Asked Questions About 0.5% fat yogurt
Is 0.5% fat yogurt a healthy choice?
Yes, plain 0.5% fat yogurt can be a nutritious choice, providing protein and calcium with little fat. Choose plain rather than sweetened varieties if you want to avoid added sugar, and add fruit or other toppings yourself.
Is 0.5% fat yogurt the same as Greek yogurt?
No, 0.5% fat yogurt is not automatically Greek yogurt. The percentage describes its fat content, while Greek-style yogurt is strained to make it thicker; check the product name and texture rather than assuming one from the other.
Why does 0.5% fat yogurt have liquid on top?
A little liquid on 0.5% fat yogurt is usually whey separating from the yogurt, not a sign that it has spoiled. Stir it back in for a thinner, smooth texture, or pour it off if you prefer a thicker spoonful.
Can 0.5% fat yogurt replace sour cream in recipes?
Yes, 0.5% fat yogurt can replace sour cream in dips, dressings, and many cold recipes, though it tastes tangier and is less rich. In hot dishes, stir it in over low heat near the end to reduce curdling.
Can you freeze 0.5% fat yogurt?
Yes, you can freeze 0.5% fat yogurt, but thawing often leaves it separated or grainy. Whisk it well after thawing and use it in smoothies, baking, or cooked dishes rather than expecting its original creamy texture.
How long does 0.5% fat yogurt last after opening?
Keep opened 0.5% fat yogurt covered and refrigerated, and use a clean spoon each time. Aim to finish it within a few days; discard it if you notice mold, an unusual smell, or other clear signs of spoilage.
Can you eat 0.5% fat yogurt every day?
Yes, most people can include plain 0.5% fat yogurt every day as part of varied meals. If you find it less filling than richer yogurt, pair it with fruit, nuts, or oats instead of relying on a small serving alone.
Is 0.5% fat yogurt suitable for babies?
Yes, plain yogurt can generally be introduced when a baby is ready for solid foods, but 0.5% fat yogurt may not be the best routine choice for young children who need dietary fat. Ask your child’s pediatrician about the right type and timing.
Does 0.5% fat yogurt raise blood sugar?
Yes, 0.5% fat yogurt contains natural milk sugar, so it can affect blood glucose; plain yogurt generally avoids the extra sugar found in sweetened versions. If you manage diabetes, consider it within your meal plan and follow your clinician’s advice.
Does 0.5% fat yogurt work in smoothies?
Yes, 0.5% fat yogurt blends well into smoothies and adds a tangy, creamy element without the richness of full-fat yogurt. Combine it with fruit and blend until smooth; add less liquid if you want a thicker drink.
0.5% fat yogurt Vitamins & Minerals
Vitamins
B12
0.8µg · 33% DV
B2
0.36mg · 28% DV
Biotin
5µg · 17% DV
B5
0.8mg · 16% DV
Minerals
Phosphorus
190mg · 27% DV
Calcium
240mg · 24% DV
Iodine
32µg · 21% DV
Potassium ⭐
310mg · 9% DV
Sodium
100mg · 4% DV
0.5% fat yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off 0.5% fat yogurt
To burn the 82 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 0.5% fat yogurt?
0.5% fat yogurt is a cultured milk product made with low-fat milk. Its mild tang and smooth, spoonable texture make it easy to enjoy plain, with fruit or cereal, or as part of a savoury dish. Yogurt is eaten in many food traditions: it may be served at breakfast or as a snack, stirred into sauces and soups, or used as a cooling accompaniment to spiced meals.
With very little fat, it is a lighter option than full-fat yogurt while still providing protein and calcium; 100 g contains 41 calories. Try it with oats and berries for breakfast, or add cucumber and herbs for a quick dip. For recipes that need a richer, thicker result, use strained yogurt instead.
How Nutritious Is 0.5% 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 0.5% 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 0.5% fat yogurt Contain Allergens?
Contains these allergens:
Which Diets Is 0.5% fat yogurt Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
0.5% fat yogurt Fat Profile
SATURATED
0.6g
MONOUNSATURATED
0.2g
POLYUNSATURATED
0.06g
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.