Fat-free plain yogurt

Dairy

Item Rating: 73/100

1 serving (245 grams) contains 137 calories, 14.0 grams of protein, 0.4 grams of fat, and 19.5 grams of carbohydrates.

Nutrition Information

1 cup (245g)

Calories		137.0
% Daily Value*
Total Fat		0.4 g	0%
	Saturated Fat	0.3 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		5 mg	1%
Sodium		189.0 mg	8%
Total Carbohydrates		19.5 g	7%
	Dietary Fiber	0 g	0%
	Sugars	17.4 g
protein		14 g	28%
Vitamin D		0 mcg	0%
Calcium		488.0 mg	37%
Iron		0.1 mg	0%
Potassium		625.0 mg	13%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 3 cal (2.6%)

Protein: 56 cal (40.7%)

Carbs: 78 cal (56.7%)

About Fat-free plain yogurt

Fat-free plain yogurt is a dairy product made by fermenting milk with bacterial cultures, typically Lactobacillus bulgaricus and Streptococcus thermophilus. It is widely consumed across many cuisines, particularly Mediterranean, Middle Eastern, and Indian cuisines, as a versatile base for dishes or eaten on its own. Fat-free plain yogurt is low in calories and fat while being a rich source of protein, calcium, and probiotics. It contains about 80-100 calories, 8-10 grams of protein, and around 300-400 milligrams of calcium per cup (245 grams), making it a nutrient-dense food suitable for various dietary needs.

Health Benefits

• Supports bone health due to its high calcium content, with approximately 30-40% of the daily value per cup.
• Promotes gut health because it contains live probiotic cultures, such as Lactobacillus, which support healthy digestion.
• Provides high-quality protein (8-10 grams per cup), essential for muscle repair and maintenance.

Dietary Considerations

Allergens: Contains milk

Suitable for: Vegetarian diets, low-fat diets

Not suitable for: Vegan diets, individuals with lactose intolerance or a milk allergy

Selection and Storage

Store in the refrigerator at 40°F (4°C) or below, and consume within 7-10 days of opening for optimal freshness.

Common Questions About Fat-free plain yogurt Nutrition

Is fat-free plain yogurt high in protein?

Yes, fat-free plain yogurt is a good source of protein. A typical 6-ounce serving contains about 6-8 grams of protein, which can support muscle repair and growth. Greek varieties usually have even higher protein content, with around 15-20 grams per serving.

Can I eat fat-free plain yogurt on a keto diet?

Fat-free plain yogurt is not ideal for a strict keto diet because it typically contains 6-9 grams of carbohydrates per serving due to its natural lactose. If you are looking for lower-carb options, full-fat Greek yogurt may be a better choice, as it generally fits better within keto macronutrient requirements.

What are the health benefits of fat-free plain yogurt?

Fat-free plain yogurt is rich in calcium and vitamin D, which support strong bones and teeth. It is also a good source of probiotics, which can promote gut health and improve digestion. Additionally, its low-fat content makes it a heart-friendly choice for those managing cholesterol.

How much fat-free plain yogurt should I eat per day?

A serving size of fat-free plain yogurt is typically about 6 ounces. Most health guidelines suggest consuming 1-3 servings of dairy per day, depending on your dietary needs. Be mindful of added sugars if using flavored varieties or adding sweeteners.

How does fat-free plain yogurt compare to Greek yogurt?

Fat-free plain yogurt is lighter in texture and has less protein compared to Greek yogurt, which is strained to remove whey. Greek yogurt typically contains twice the protein of regular yogurt and is creamier, while fat-free plain yogurt has higher water content and fewer calories.

Data Sources & Scientific References