Dairy
lowfat plain yogurt.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeFermented
SERVING
CALORIES
63
PROTEIN
5.3g
CARBS
7.0g
FAT
1.6g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories63kcal—
Protein5.3g11%
Carbohydrates7.0g3%
Fiber0g0%
Sugar7.0g14%
Total fat1.6g2%
Saturated fat1.0g5%
Cholesterol6.0mg2%
Water85.1g—
MINERALS
Sodium70mg3%
Potassium234mg5%
Calcium183mg14%
Iron0.08mg0%
Magnesium17mg4%
Phosphorus144mg12%
Zinc0.89mg8%
Copper0.01mg1%
Manganese0mg0%
Selenium3.3µg6%
VITAMINS
Vitamin A14µg2%
Vitamin C0.80mg1%
Vitamin D0µg0%
Vitamin E0.03mg0%
Vitamin K0.20µg0%
Thiamin (B1)0.04mg3%
Riboflavin (B2)0.21mg16%
Niacin (B3)0.11mg1%
Pantothenic acid (B5)0.59mg12%
Vitamin B60.05mg3%
Folate (B9)11µg3%
Vitamin B120.56µg23%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup245g
1 tablespoon15.3g
1 teaspoon5.1g
1 ml1g
1 liter1020.8g
HEALTH BENEFITS
Why eat it.
- ✓Rich in probiotics (live active cultures) which support a healthy gut microbiome and aid digestion.
- ✓Excellent source of calcium and often fortified with Vitamin D, both crucial for maintaining strong bones and teeth.
- ✓Provides high-quality protein, which promotes satiety, helps maintain muscle mass, and supports metabolic health.
- ✓Lower in saturated fat and calories compared to full-fat versions, making it a heart-healthy choice.
COOKING TIPS
In the kitchen.
- 1To prevent curdling in hot sauces or soups, temper the yogurt by whisking a small amount of the hot liquid into it before adding it to the pot off the heat.
- 2Use as a base for marinades for chicken, lamb, or fish; the lactic acid helps to tenderize the meat.
- 3Substitute for sour cream, mayonnaise, or buttermilk in dressings, dips, and baked goods for a lower-fat, higher-protein alternative.
- 4Strain through cheesecloth or a coffee filter to create thick, Greek-style yogurt or labneh, perfect for spreads.
STORAGE
Keep it fresh.
- Store in the refrigerator at or below 40°F (4°C) and keep the container tightly sealed to prevent absorption of other food odors.
- Consume within one week of opening or by the 'best by' date. A small amount of liquid (whey) on top is normal and can be stirred back in.
FAQ
Frequently asked questions.
Is lowfat plain yogurt healthy?
Yes, lowfat plain yogurt is very healthy. It's rich in probiotics for gut health, an excellent source of calcium and protein for bones and muscles, and lower in saturated fat and calories than full-fat versions. It also often contains Vitamin D.
How much protein and calories are in lowfat plain yogurt?
Per 100g, lowfat plain yogurt contains approximately 63 calories and 5.25g of protein. It also provides about 7.04g of carbohydrates and 1.55g of fat, making it a nutrient-dense food.
Is lowfat plain yogurt good for weight loss?
Yes, lowfat plain yogurt can be beneficial for weight loss. Its high protein content helps promote satiety, reducing overall calorie intake, and its lower fat and calorie count compared to full-fat options makes it a smart choice for managing weight.
Is lowfat plain yogurt lactose-free?
No, lowfat plain yogurt is not entirely lactose-free, as it is a dairy product. However, the live active cultures (probiotics) in yogurt help break down some of the lactose, making it often better tolerated by individuals with mild lactose intolerance than milk.
Can diabetics eat lowfat plain yogurt?
Yes, diabetics can generally eat lowfat plain yogurt. It has a relatively low glycemic index and provides protein, which helps manage blood sugar levels. Always choose plain, unsweetened varieties to avoid added sugars, and monitor portion sizes.
Is lowfat plain yogurt keto-friendly?
Lowfat plain yogurt is not typically considered strictly keto-friendly due to its carbohydrate content (around 7g per 100g). While it's lower in carbs than many other dairy products, it can quickly add up and exceed daily carb limits on a strict ketogenic diet.
What are the best ways to use lowfat plain yogurt in cooking?
Lowfat plain yogurt is incredibly versatile. It can be enjoyed with fruit and granola, blended into smoothies, used as a base for salad dressings or dips, or incorporated into marinades for tenderizing meats. It also makes a great substitute for sour cream in many recipes.
Can I substitute lowfat plain yogurt for sour cream or mayonnaise?
Yes, lowfat plain yogurt is an excellent, healthier substitute for sour cream or mayonnaise in many recipes. Its tangy flavor and creamy texture work well in dips, dressings, and as a topping, significantly reducing fat and calories.
How do you store lowfat plain yogurt and how long does it last?
Lowfat plain yogurt should always be stored in the refrigerator at 35-40°F (1-4°C). When properly stored and unopened, it typically lasts for 1-2 weeks past the "sell-by" date. Once opened, consume it within 7-10 days for best quality.
What are probiotics in yogurt and why are they important?
Probiotics are live beneficial bacteria found in yogurt, such as Lactobacillus and Bifidobacterium strains. They are important because they support a healthy gut microbiome, which aids digestion, enhances nutrient absorption, and can boost immune function.
