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 Nonfat yogurt
Nonfat yogurt is a dairy product made from fermented milk with live bacterial cultures, commonly used in Mediterranean, Middle Eastern, and Western cuisines. It is created by removing the fat content from regular yogurt, making it a low-calorie option. Rich in protein, calcium, and probiotics, nonfat yogurt is nutrient-dense despite its reduced fat content. A standard 6-ounce serving provides approximately 100 calories, 10 grams of protein, and 20% of the daily recommended calcium intake, making it a popular choice for health-conscious individuals. It often contains active bacterial strains like Lactobacillus bulgaricus and Streptococcus thermophilus, which promote gut health.
Health Benefits
- Supports bone health due to its high calcium content (about 200mg per serving).
- Promotes digestive health with probiotics that can help balance gut bacteria.
- Provides a high-protein, low-calorie option for muscle repair and satiety.
- May support heart health due to its low saturated fat content.
- Contains riboflavin (Vitamin B2), which aids in energy production.
Dietary Considerations
Selection and Storage
Store in the refrigerator at or below 40°F (4°C). Once opened, consume within 5-7 days for optimal freshness.
Common Questions About Nonfat yogurt Nutrition
Is nonfat yogurt high in protein?
Nonfat yogurt is a good source of protein, providing around 10 grams of protein per 6-ounce serving, depending on the brand. Greek nonfat yogurt typically has an even higher protein content, often ranging from 15 to 20 grams per serving due to its straining process.
Can I eat nonfat yogurt on a keto diet?
Nonfat yogurt is generally not ideal for a keto diet because it tends to have a higher carbohydrate content, containing around 10 to 15 grams of carbs per 6-ounce serving. If you're on keto, a full-fat Greek yogurt with minimal added sugars may be a better option.
What are the health benefits or concerns of eating nonfat yogurt?
Nonfat yogurt is a great source of calcium, providing about 20-30% of the daily recommended intake per serving, and it supports bone health. It is also rich in probiotics, which promote gut health. However, be cautious of added sugars in flavored varieties, which can diminish its health benefits.
How much nonfat yogurt should I eat in a day?
A recommended serving size is 6 ounces, which offers a good balance of nutrients without overloading on natural sugars or calories. Most people can safely enjoy 1 to 2 servings per day as part of a balanced diet, but portion sizes may vary depending on your calorie and protein needs.
How does nonfat yogurt compare to full-fat yogurt?
Nonfat yogurt is lower in calories, with around 90-120 calories per serving compared to 150-180 calories for full-fat yogurt. However, full-fat yogurt is richer in healthy fats, which can help with satiety. Both versions are nutritious, but your choice depends on your dietary goals and fat intake preferences.
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.
- Calcium: Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsDetails calcium's role in health, a key nutrient found in nonfat yogurt, and recommendations for daily intake.
- Dairy Section of Dietary Guidelines for Americans, 2020-2025U.S. Department of Agriculture and Health and Human ServicesDiscusses nonfat yogurt as part of the recommended dairy intake for overall nutritional health.
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.
