1 serving (150 grams) contains 90 calories, 9.0 grams of protein, 0.0 grams of fat, and 12.0 grams of carbohydrates.
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Nutrition Information
Calories |
142.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0 g | 0% | |
| Saturated Fat | 0 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 157.7 mg | 6% | |
| Total Carbohydrates | 18.9 g | 6% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 15.8 g | ||
| protein | 14.2 g | 28% | |
| Vitamin D | 126.2 mcg | 631% | |
| Calcium | 473.2 mg | 36% | |
| Iron | 0.2 mg | 1% | |
| Potassium | 552.1 mg | 11% | |
* 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
Source of Calories
About Fat-free yogurt
Fat-free yogurt is a popular dairy product made by fermenting milk with live bacterial cultures, typically Lactobacillus bulgaricus and Streptococcus thermophilus. Originating in the Middle East and Mediterranean regions, yogurt has been consumed for centuries due to its versatile flavor and health benefits. Fat-free yogurt specifically has been processed to eliminate fat while retaining protein and essential nutrients. It is an excellent source of calcium, potassium, and vitamin B12, and its probiotic content promotes digestive health. With fewer calories than full-fat versions, it appeals to those managing weight or looking for a lighter option. Its mild tangy flavor makes it a staple in various cuisines, used in sauces, dressings, desserts, and smoothies.
Health Benefits
- Supports bone health due to high calcium content (approximately 300 mg per cup).
- Promotes muscle repair and satiety with approximately 10 grams of protein per serving.
- Enhances digestive health through live probiotics such as Lactobacillus bulgaricus.
- Aids in energy metabolism with its vitamin B12 content (around 20% of daily recommended intake per serving).
- Contributes to electrolyte balance with a notable potassium content (240 mg per cup).
Dietary Considerations
Selection and Storage
Store fat-free yogurt in the refrigerator at 40°F (4°C) or below and consume by the expiration date. Once opened, keep tightly sealed and use within 5-7 days for optimal freshness.
Common Questions About Fat-free yogurt Nutrition
Is fat-free yogurt high in protein?
Yes, fat-free yogurt is a good source of protein. A single serving of plain fat-free yogurt (typically 170 grams or 6 ounces) contains approximately 9-12 grams of protein, depending on the brand and whether it is strained (like Greek yogurt). This makes it a suitable option for supporting muscle repair and overall protein needs.
Can I eat fat-free yogurt on a keto diet?
Fat-free yogurt is generally not compatible with the keto diet due to its higher carbohydrate content. A typical serving contains about 7-12 grams of carbohydrates, mainly from naturally occurring lactose. Keto-friendly alternatives include full-fat yogurt or unsweetened Greek yogurt, which often have lower carbohydrate levels.
What are the health benefits or concerns of fat-free yogurt?
Fat-free yogurt is rich in calcium and probiotics, which support bone health and gut health respectively. However, some varieties may contain added sugars to enhance flavor, which can be a concern for those managing blood sugar levels or trying to avoid excess sugar intake. Always check the label for added sugars.
What is the recommended serving size for fat-free yogurt?
The standard serving size for fat-free yogurt is approximately 170 grams (6 ounces). This portion provides around 80-120 calories depending on the type (plain or flavored), along with essential nutrients like calcium and protein. You can pair it with fresh fruits or nuts to make it more satisfying.
How does fat-free yogurt compare to regular or Greek yogurt?
Fat-free yogurt has fewer calories and almost no fat compared to regular yogurt, but it may contain more natural sugars due to the removal of fat. Greek yogurt, especially plain varieties, is strained, making it thicker and higher in protein. Regular yogurt has a creamier texture due to natural fat content, but fat-free yogurt is ideal for those looking to reduce overall calorie and fat intake.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
