1 serving (245 grams) contains 154 calories, 12.9 grams of protein, 3.8 grams of fat, and 17.2 grams of carbohydrates.
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Nutrition Information
Calories |
154.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.8 g | 4% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 14 mg | 4% | |
| Sodium | 189.0 mg | 8% | |
| Total Carbohydrates | 17.2 g | 6% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 17.2 g | ||
| protein | 12.9 g | 25% | |
| Vitamin D | 127.0 mcg | 635% | |
| Calcium | 448.0 mg | 34% | |
| Iron | 0.1 mg | 0% | |
| Potassium | 573.0 mg | 12% | |
* 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 Plain low fat yogurt
Plain low-fat yogurt is a dairy product made by fermenting milk with live bacterial cultures such as Lactobacillus bulgaricus and Streptococcus thermophilus. Originating in Eastern Europe and the Middle East, it is a staple in many cuisines, including Mediterranean and Indian diets. Low-fat yogurt is celebrated for its balanced nutritional profile, offering approximately 12 grams of protein, 4 grams of fat, and about 150 calories per 1-cup serving (245g). It is also a good source of calcium (30% DV per cup), vitamin B12 (20% DV), and probiotics that support gut health. Compared to full-fat yogurt, the fat content is reduced while retaining most essential nutrients, making it suitable for individuals moderating calorie or fat intake.
Health Benefits
- Supports bone health due to its high calcium content, providing 30% of the daily value per serving.
- Aids digestion and gut health through probiotics such as Lactobacillus and Bifidobacterium.
- Promotes muscle repair and satiety with its high protein content, offering about 12 grams per cup.
- Enhances red blood cell formation due to its vitamin B12 content, providing 20% of the daily value.
- May support weight management due to its low calorie but nutrient-dense profile.
Dietary Considerations
Selection and Storage
Store plain low-fat yogurt in the refrigerator at or below 40°F (4°C) and consume within the 'best by' date to ensure freshness and probiotic viability.
Common Questions About Plain low fat yogurt Nutrition
Is plain low-fat yogurt high in protein?
Yes, plain low-fat yogurt is a good source of protein. A typical 6-ounce serving contains about 9-12 grams of protein, which helps support muscle repair and overall bodily functions.
Can I eat plain low-fat yogurt on a keto diet?
Plain low-fat yogurt can be challenging on a keto diet due to its carbohydrate content. A 6-ounce serving typically contains around 10-15 grams of net carbs, which might be too high for strict keto plans. Full-fat plain yogurt is a better option for keto dieters if consumed in moderation.
What are the health benefits and concerns of plain low-fat yogurt?
Plain low-fat yogurt is rich in calcium, beneficial probiotics, and protein, which help improve bone health, support digestion, and promote muscle maintenance. However, flavored or sweetened varieties can contain added sugars, so opt for plain versions to avoid unnecessary sugar intake.
What is the recommended portion size for plain low-fat yogurt?
A standard serving size for plain low-fat yogurt is typically about 6 ounces (3/4 cup). This portion provides an ideal balance of nutrients without excessive consumption of calories, carbs, or fats.
How does plain low-fat yogurt compare to Greek yogurt?
Plain low-fat yogurt is generally lower in protein and thicker Greek yogurt. For example, Greek yogurt contains 15-20 grams of protein per 6-ounce serving compared to 9-12 grams in regular yogurt. However, plain low-fat yogurt has a smoother texture and is slightly higher in carbs than its Greek counterpart.
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.
