Fat free yoghurt

Dairy

Item Rating: 75/100

1 serving (150 grams) contains 90 calories, 10.0 grams of protein, 0.0 grams of fat, and 12.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		142.0
% Daily Value*
Total Fat		0 g	0%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		7.9 mg	2%
Sodium		110.4 mg	4%
Total Carbohydrates		18.9 g	6%
	Dietary Fiber	0 g	0%
	Sugars	15.8 g
protein		15.8 g	31%
Vitamin D		0 mcg	0%
Calcium		473.2 mg	36%
Iron		0.2 mg	1%
Potassium		630.9 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: 0 cal (0.0%)

Protein: 63 cal (45.5%)

Carbs: 75 cal (54.5%)

About Fat free yoghurt

Fat-free yoghurt is a dairy product made by fermenting skimmed milk with bacterial cultures, primarily Lactobacillus bulgaricus and Streptococcus thermophilus. It is believed to have originated in the Middle East or Central Asia and is widely used in cuisines globally, such as Mediterranean cuisine and Indian cooking. Nutritionally, fat-free yoghurt is low in calories and fat, but it provides high-quality protein, calcium, and probiotics. A typical serving of plain fat-free yoghurt (about 150 grams) contains around 90 calories, 10 grams of protein, and over 200 milligrams of calcium, supporting bone health and muscle repair. It also contains live active cultures known to improve gut health. Its mild, tangy flavor makes it versatile for various dishes, including smoothies, marinades, dressings, and desserts.

Health Benefits

• Supports bone health due to its high calcium content (around 20% of daily calcium needs per 150g serving).
• Improves digestion and gut microbiome through probiotics like Lactobacillus and Streptococcus species.
• Provides lean protein, aiding muscle repair and satiety with approximately 10 grams of protein per serving.

Dietary Considerations

Allergens: Contains Milk

Suitable for: Low-fat diets, vegetarian

Not suitable for: Vegan diets, individuals with lactose intolerance (unless lactose-free versions are used)

Selection and Storage

Store fat-free yoghurt in the refrigerator at or below 40°F (4°C) and consume before the expiration date for optimal freshness and probiotic activity.

Common Questions About Fat free yoghurt Nutrition

Is fat free yoghurt high in protein?

Fat free yoghurt is a good source of protein, typically providing around 5-10 grams of protein per 150-gram serving, depending on the brand. It is a great choice for those looking to support muscle building or maintain satiety between meals.

Can I eat fat free yoghurt on a keto diet?

Fat free yoghurt is not ideal for a strict keto diet due to its carbohydrate content. A 150-gram serving can contain 8-12 grams of carbs, mostly from naturally occurring sugars, which may exceed daily carb limits for some keto plans.

What are the main health benefits of fat free yoghurt?

Fat free yoghurt is low in calories yet rich in essential nutrients like calcium, vitamin D (if fortified), and probiotics that support bone health and gut health. However, some fat free yoghurts may contain added sugars, so it’s important to check the label.

What is the recommended serving size for fat free yoghurt?

A typical serving size of fat free yoghurt is 150 grams (around 2/3 cup), which provides about 80-120 calories. This portion size works well as a base for breakfast bowls or a healthy snack option.

How does fat free yoghurt compare to regular yoghurt?

Fat free yoghurt contains little to no fat, making it lower in calories compared to regular yoghurt. However, regular yoghurt often has a creamier texture and may be more satisfying due to its fat content. Both can be healthy choices depending on dietary needs and preferences.

Data Sources & Scientific References