1 cup (medium) of 2% Fat Yogurt (200 g) has 120 calories. That works out to 60 calories per 100 g. It contains 11 g of carbs, 9 g of protein, 4 g of fat and 0 g of fiber. Its 0.9 µg of B12 covers 38% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

2% Fat Yogurt Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

5.5g

· 2% DV

Protein

4.5g

· 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 38% · Protein 31% · Fat 31%

2% Fat Yogurt Vitamins & Minerals

Vitamins

B12

0.45µg · 19% DV

0.18mg · 14% DV

0.38mg · 8% DV

Biotin

2.5µg · 8% DV

Minerals

Phosphorus

110mg · 16% DV

Calcium

150mg · 15% DV

Zinc

1mg · 9% DV

Iodine

10µg · 7% DV

How Nutritious Is 2% Fat Yogurt?

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.

2% Fat Yogurt 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 2% Fat Yogurt

To burn the 60 calories in 100 g:

🚶

15min

Walking (5 km/h)

🏃

6min

Running (8 km/h)

🚴

8min

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 2% 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 2% Fat Yogurt 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 2% 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

2% Fat Yogurt 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 2% Fat Yogurt

🥛vs🥒

2% Fat Yogurt vs TzatzikiSame calories per 100 g

→🥛vs🧀

2% Fat Yogurt vs Cheddar Cheese342 kcal fewer per 100 g

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2% Fat Yogurt vs Tulum Cheese310 kcal fewer per 100 g

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2% Fat Yogurt vs Milk4 kcal fewer per 100 g

→

Foods Similar to 2% Fat Yogurt

🥒

Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

Yogurt

61 kcal

🥛

Cream

340 kcal

🧀

White Cheese

270 kcal

🧀

Cecil Cheese

320 kcal

Frequently Asked Questions About 2% Fat Yogurt

How many calories are in 2% fat yogurt?

2% fat yogurt contains 60 calories per 100 g. The same serving provides 4.5 g of protein, 5.5 g of carbohydrates, and 2 g of fat.

Is 2% fat yogurt suitable for a Mediterranean diet?

Yes, 2% fat yogurt is compatible with Mediterranean, vegetarian, flexitarian, and omnivore diets. It contains dairy, so it is not suitable for people with a dairy allergy.

Have another question about 2% Fat Yogurt?

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 22, 2026