1 cup (medium) of Yogurt 2% fat (150 g) has 95 calories. That works out to 63 calories per 100 g. It contains 9 g of carbs, 7.1 g of protein, 3 g of fat and 0 g of fiber. Its 0.7 µg of B12 covers 28% of the Daily Value. Its glycemic index is 36 (low), so it raises blood sugar slowly.

What is Yogurt 2% fat?

Yogurt 2% fat is made by fermenting milk with live cultures. Yogurt has a long history across parts of West and Central Asia, including Turkey, and is now a familiar staple in kitchens worldwide. With less richness than full-fat yogurt but more body than many fat-free versions, it has a smooth, spoonable texture and a gently tangy taste.

Enjoy it at breakfast with fruit, oats or honey, or serve it alongside savoury dishes, soups and grilled food. It also works well in dips and dressings. This is a relatively low-fat choice that still provides protein and calcium; a 100 g portion has 4.7 g of protein. For a more filling snack, pair it with fruit and nuts, or use it in place of a richer sauce.

Yogurt 2% fat Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

· 2% DV

Protein

4.7g

· 9% DV

Fat

· 3% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 39% · Protein 31% · Fat 30%

Yogurt 2% fat Vitamins & Minerals

Vitamins

B12

0.45µg · 19% DV

0.18mg · 14% DV

0.38mg · 8% DV

Biotin

2µg · 7% DV

Minerals

Phosphorus

110mg · 16% DV

Calcium

150mg · 15% DV

Iodine

15µg · 10% DV

Zinc

1mg · 9% DV

How Nutritious Is Yogurt 2% fat?

Nutrient density

High

65/ 100

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

41/ 100

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.

Yogurt 2% fat Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Yogurt 2% fat

To burn the 63 calories in 100 g:

🚶

16min

Walking (5 km/h)

🏃

6min

Running (8 km/h)

🚴

9min

Cycling

🏊

7min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Yogurt 2% fat 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 2% fat Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Yogurt 2% fat 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 2% fat Fat Profile

SATURATED

1.3g

MONOUNSATURATED

0.5g

POLYUNSATURATED

0.06g

⚖️

Omega 6:3 ratio 2:1

Below the ideal 4:1 — a good omega balance.

Compare Yogurt 2% fat

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Yogurt 2% fat vs Tzatziki3 kcal more per 100 g

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Yogurt 2% fat vs Cheddar Cheese339 kcal fewer per 100 g

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Yogurt 2% fat vs Tulum Cheese307 kcal fewer per 100 g

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Yogurt 2% fat vs Milk1 kcal fewer per 100 g

→

Foods Similar to Yogurt 2% fat

🥒

Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

Yogurt

61 kcal

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Cream

340 kcal

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White Cheese

270 kcal

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Cecil Cheese

320 kcal

Frequently Asked Questions About Yogurt 2% fat

Is 2% fat yogurt good for you?

Yes, 2% fat yogurt provides protein and calcium and can be a nutritious everyday food. Plain yogurt avoids the added sugars found in some flavored varieties, while its moderate fat content gives it a creamier texture than fat-free yogurt.

Is 2% fat yogurt healthier than whole-milk yogurt?

Not automatically. 2% fat yogurt contains less fat, while whole-milk yogurt is richer and may feel more satisfying to some people. Both can fit into a balanced diet; taste, preference, and what you eat with them matter.

What is the difference between 2% fat yogurt and nonfat yogurt?

2% fat yogurt has more fat and usually a creamier mouthfeel than nonfat yogurt. They can often be used interchangeably, but the difference in richness may affect the texture and taste of dips, sauces, and baking.

Can you cook with 2% fat yogurt without it curdling?

Yes, if you heat it gently. Stir a little warm cooking liquid into the 2% fat yogurt first, then gradually mix it into the dish over low heat. Boiling it or adding it straight to a very hot pan can make it split.

Can you use 2% fat yogurt instead of sour cream?

Yes, plain 2% fat yogurt can replace sour cream in dips, dressings, and toppings. It tastes tangier and is less rich, so add it off the heat in hot dishes to reduce the chance of curdling.

Is 2% fat yogurt the same as Greek yogurt?

No. “2% fat” describes the yogurt’s fat content, while Greek yogurt is strained to make it thicker. Greek yogurt can also be 2% fat, but ordinary 2% fat yogurt is usually thinner and less concentrated.

Can you make homemade yogurt with 2% milk?

Yes. Heat 2% milk, let it cool until warm, then stir in a little plain yogurt containing live cultures and keep the mixture warm while it sets. It may turn out less thick than yogurt made with whole milk.

Is the liquid on top of 2% fat yogurt safe to eat?

Yes, the thin liquid is usually whey, which naturally separates from yogurt. Stir it back in or pour it off if you prefer a thicker texture. Discard the yogurt if you see mold or notice an off smell.

How long does 2% fat yogurt last after opening?

Keep opened 2% fat yogurt covered in the refrigerator and use a clean spoon each time. Follow the package’s storage guidance, and discard it if it develops mold, an unusual color, or a spoiled smell.

Can you freeze 2% fat yogurt?

Yes, but freezing can make 2% fat yogurt watery or grainy after thawing. It works better in smoothies, soups, or sauces than as a bowl of plain yogurt once its texture has changed.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026