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Yogurt (low-fat) Calories
Source of protein and calcium, low fat, contains probiotics
CALORIES
GI
POTASSIUM
FIBER
Yogurt (low-fat) Nutrition Facts
Selected: 100 g
60
KCAL / 100G
Carbs
6.5g
· 43%
Protein
5.1g
· 34%
Fat
1.5g
· 23%
Fiber
0g
Yogurt (low-fat) Vitamins & Minerals
Vitamins
B12
0.45µg · 19% DV
B2
0.18mg · 14% DV
B5
0.45mg · 9% DV
Biotin
2.5µg · 8% DV
Minerals
Calcium
180mg · 18% DV
Phosphorus
120mg · 17% DV
Zinc
1mg · 9% DV
Iodine
10µg · 7% DV
Yogurt (low-fat) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
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:
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
1g
MONOUNSATURATED
0.35g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Yogurt (low-fat)
Yogurt (low-fat) — Frequently Asked Questions
How long does low-fat yogurt keep after opening?
Once opened, it is best kept sealed in the fridge and eaten within a few days. If it develops mold, a strong off smell, unusual separation, or a clearly sour taste beyond normal tartness, discard it.
Can low-fat yogurt be frozen?
Yes, but freezing often changes the texture and makes it more watery or grainy after thawing. It usually works better in smoothies, soups, sauces, or cooked dishes than as a plain spoonable yogurt afterward.
Should I pour off the liquid on top of yogurt?
No, you do not have to. That liquid is whey, a natural part of yogurt, and stirring it back in helps keep the texture and flavor more even.
Is low-fat yogurt better before or after a workout?
It can fit either time depending on the meal. Before training, a small portion may sit well for some people; after training, pairing it with fruit or oats can make it a more balanced recovery snack.
Does eating yogurt at night cause weight gain?
Not by itself. Weight gain depends more on overall intake and portion size than on the clock, though large late-night portions or sweet add-ins can make overeating easier.
What is the practical difference between low-fat and full-fat yogurt?
Low-fat yogurt usually tastes lighter and may feel less creamy. Full-fat yogurt is often richer and thicker, so the better choice depends on your preference and how you plan to use it.
Does heating yogurt destroy its benefits?
Heating can reduce live cultures, so cold or only gently warmed yogurt is a better choice if you want the probiotic benefit. Even so, its protein and other nutrients do not simply disappear in cooked recipes.
What foods pair well with low-fat yogurt for a more balanced meal or snack?
It pairs well with fruit, oats, whole grains, nuts, seeds, and savory dishes built around legumes or vegetables. Combining it with carbohydrate-rich or fiber-rich foods can make it more satisfying than eating it alone.
Is low-fat yogurt easier to tolerate than milk for people with lactose sensitivity?
For some people, yes, because fermentation breaks down part of the lactose. Tolerance varies, so it is still best to start with a small amount and see how your body responds.
Who should be careful with low-fat yogurt?
Anyone with a dairy allergy should avoid it because it contains milk proteins. People with lactose intolerance, histamine sensitivity, or medical reasons to monitor protein or mineral intake should also consider individual tolerance and professional advice.
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Nutrition data compiled from USDA FoodData Central and scientific sources.