1 cup (medium) of Yogurt (Low Fat) (200 g) has 120 calories. That works out to 60 calories per 100 g. It contains 13 g of carbs, 10.4 g of protein, 3 g of fat and 0 g of fiber. Its 270 mg of Phosphorus covers 39% of the Daily Value. Its glycemic index is 36 (low), so it raises blood sugar slowly.

What is Yogurt (Low Fat)?

Low-fat yogurt is milk fermented with live yogurt cultures, a familiar staple in many food traditions, from West and Central Asia to kitchens around the world. It has a smooth, spoonable texture and a gently tangy taste; versions range from loose and creamy to quite thick.

It works at breakfast with fruit, oats or granola, and can also be served alongside savoury meals or stirred into dips and sauces. In Turkey and elsewhere, plain yogurt often accompanies rice, grilled foods and stews. With 5.2 g of protein per 100 g and less fat than full-fat yogurt, it makes a versatile, lighter option. Choose an unsweetened pot and add fruit or herbs to suit the meal.

Yogurt (Low Fat) Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

6.5g

· 2% DV

Protein

5.2g

· 10% DV

Fat

1.5g

· 2% DV

Fiber

· 0% DV

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

Calories come from: Carbs 43% · Protein 34% · Fat 23%

Yogurt (Low Fat) Vitamins & Minerals

Vitamins

B12

0.45µg · 19% DV

0.23mg · 18% DV

0.38mg · 8% DV

Biotin

2.5µg · 8% DV

Minerals

Phosphorus

135mg · 19% DV

Calcium

180mg · 18% DV

Zinc

1mg · 9% DV

Iodine

13µg · 9% DV

How Nutritious Is Yogurt (Low 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

42/ 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 (Low Fat) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

2.3

Low

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

How to Burn Off Yogurt (Low Fat)

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 Yogurt (Low 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 (Low 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 (Low Fat) 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

Yogurt (Low Fat) Fat Profile

SATURATED

MONOUNSATURATED

0.4g

POLYUNSATURATED

0.1g

⚖️

Omega 6:3 ratio 2:1

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

Compare Yogurt (Low Fat)

🥛vs🥒

Yogurt (Low Fat) vs TzatzikiSame calories per 100 g

→🥛vs🧀

Yogurt (Low Fat) vs Cheddar Cheese342 kcal fewer per 100 g

→🥛vs🧀

Yogurt (Low Fat) vs Tulum Cheese310 kcal fewer per 100 g

→🥛vs🥛

Yogurt (Low Fat) vs Milk4 kcal fewer per 100 g

→

Foods Similar to Yogurt (Low Fat)

🥒

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 Yogurt (Low Fat)

Is low-fat yogurt good for you?

Yes, low-fat yogurt can be a nutritious choice because it provides protein and fermented dairy cultures while containing less fat than full-fat yogurt. Choose plain yogurt when you want to avoid the added sugars common in flavored varieties.

Does low-fat yogurt help with weight loss?

It can help you feel satisfied as part of a meal, thanks to its protein, but low-fat yogurt does not cause weight loss by itself. Plain yogurt with fruit is generally more filling than a sweetened yogurt dessert.

Is low-fat yogurt better than full-fat yogurt?

No, low-fat yogurt is not automatically better for everyone. It contains less fat, while full-fat yogurt is often creamier and may feel more satisfying; the better choice depends on your preferences and nutritional needs.

Can low-fat yogurt replace Greek yogurt?

Yes, but low-fat yogurt is usually thinner and less concentrated than Greek yogurt because it has not been strained as much. For dips or thick sauces, strain it through a clean cloth first or expect a looser result.

Can you use low-fat yogurt instead of sour cream?

Yes, plain low-fat yogurt can replace sour cream in dips, dressings, and as a topping. It tastes tangier and is thinner, so add it near the end of cooking rather than boiling it in a hot sauce.

Why is low-fat yogurt watery?

The liquid on low-fat yogurt is usually whey separating from the yogurt, not a sign that it has gone bad. Stir it back in for a smoother texture, or drain it if you want thicker yogurt for a dip.

Can you freeze low-fat yogurt?

Yes, low-fat yogurt can be frozen, but thawing often makes it grainy or watery as the texture separates. Stir it well and use it in smoothies, sauces, or baked dishes rather than expecting it to taste like freshly opened yogurt.

How long does low-fat yogurt last after opening?

Opened low-fat yogurt should stay covered and refrigerated, with a clean utensil used for each serving. Follow the date and storage directions on its container, and discard it if you see mold or notice an unusual smell or appearance.

Can you cook with low-fat yogurt without it curdling?

Yes, add low-fat yogurt gently to reduce the chance of curdling. Whisk a little warm cooking liquid into it first, stir it into the dish off the heat or over low heat, and avoid bringing the mixture to a boil.

Can dogs eat low-fat yogurt?

Yes, many dogs can have a small amount of plain low-fat yogurt as an occasional treat, but some dogs do not tolerate lactose well. Avoid sweetened yogurt and any product containing xylitol, which is dangerous to dogs.

Have another question about Yogurt (Low Fat)?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026