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Low-Fat Natural Yogurt Calories
Protein and calcium source, low fat, contains probiotics
CALORIES
GI
POTASSIUM
FIBER
Low-Fat Natural Yogurt Nutrition Facts
Selected: 100 g
55
KCAL / 100G
Carbs
6.5g
· 43%
Protein
5.2g
· 34%
Fat
1.5g
· 23%
Fiber
0g
Low-Fat Natural Yogurt Vitamins & Minerals
Vitamins
B12
0.45µg · 19% DV
B2
0.18mg · 14% DV
B5
0.35mg · 7% DV
Biotin
2.2µg · 7% DV
Minerals
Phosphorus
130mg · 19% DV
Calcium
180mg · 18% DV
Iodine
16µg · 11% DV
Zinc
1mg · 9% DV
Low-Fat Natural Yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Low-Fat Natural 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 Low-Fat Natural Yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Low-Fat Natural Yogurt 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
Low-Fat Natural Yogurt Fat Profile
SATURATED
1g
MONOUNSATURATED
0.35g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Low-Fat Natural Yogurt
Low-Fat Natural Yogurt — Frequently Asked Questions
How long does low-fat natural yogurt keep once opened?
After opening, it should be kept refrigerated and is usually best eaten within a few days. If it develops mold, a strong off smell, or unusual separation beyond normal whey, discard it.
Can low-fat natural yogurt be frozen?
Yes, but freezing often changes the texture and can make it grainy or watery after thawing. It works better in smoothies, soups, or sauces than eaten plain once defrosted.
Does watery liquid on top mean the yogurt has gone bad?
No, that liquid is usually whey and is normal in natural yogurt. You can stir it back in, and it still contains protein and minerals.
Is low-fat natural yogurt okay to eat at night?
Yes, it can fit well into an evening snack or light meal. If you want it to feel more filling, pair it with oats, seeds, or fruit.
Is low-fat natural yogurt better before or after a workout?
It can work at either time depending on the portion and what you pair it with. After training it is a convenient protein source, while before training some people prefer a smaller serving for easier digestion.
Is low-fat natural yogurt always a probiotic food?
Not always. Whether it contains meaningful live cultures depends on the product and processing, so the label is the best place to check.
Is low-fat yogurt less filling than full-fat yogurt?
For some people, yes, because fat can slow digestion and increase satiety. Adding nuts, seeds, or high-fiber toppings can make low-fat yogurt more satisfying.
What foods pair well with low-fat natural yogurt?
It goes well with oats, berries, nuts, cucumber, herbs, and spices. That makes it versatile for both sweet breakfasts and savory dips or sauces.
Is low-fat natural yogurt easier to digest than milk?
For some people, yes, because fermentation breaks down part of the lactose. Tolerance still varies, so people with lactose intolerance should start with a small amount.
Does heating low-fat natural yogurt reduce its benefits?
High heat can reduce live cultures, so it is better used cold or only gently warmed if you want the probiotic benefit. The protein remains, but the texture may split in hot dishes.
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Nutrition data compiled from USDA FoodData Central and scientific sources.