Eating yogurt can be a delicious and nutritious addition to a healthy diet. With so many different types and flavors of yogurt available, from traditional plain yogurt to indulgent flavors with mix-ins, it can be tricky to figure out just how many calories are in that cup of yogurt. When choosing a yogurt, going for an unsweetened, plain variety is often the healthiest option. But what about fat free yogurt? Here’s a look at how many calories are in fat free yogurt.
What is Fat Free Yogurt?
Fat free or nonfat yogurt has 0-0.5 grams of fat per serving. By removing the fat, fat free yogurt tends to have fewer calories than full fat, lowfat, or reduced fat yogurt varieties. Fat free yogurt is made by skimming off the fat from whole milk before fermenting it into yogurt. This process removes the saturated fat while retaining protein and other nutrients.
Fat free yogurt has a thinner consistency compared to full fat yogurts, since the fat content affects texture and thickness. It also has a more tart flavor profile. However, yogurt manufacturers will often add thickeners, stabilizers, and sweeteners to compensate for the missing fat in fat free yogurt.
Calories in Plain, Unflavored Fat Free Yogurt
Plain, unflavored fat free yogurt contains the lowest amount of calories compared to fruit flavored or creamier style yogurts. Here is the typical calorie count for a 6 ounce serving of plain fat free yogurt:
- 80 calories
With no added sugars or flavorings, plain fat free yogurt gets nearly all of its calories from protein. A 6 ounce serving contains around 10-12 grams of protein, supplying 18-22% of the Daily Value.
Comparing Fat Free and Lowfat Plain Yogurt Calories
For comparison, here are the calories in a 6 ounce serving of plain lowfat yogurt with 2% milkfat:
- 100 calories
The lowfat plain yogurt contains slightly more calories per serving than the fat free version, but not by too much of a difference. The small amount of fat in the lowfat yogurt accounts for the extra 20 calories.
Calories in Flavored Fat Free Yogurt
When flavors and mix-ins are added to fat free yogurt, the calorie count increases compared to plain. Here are the calories in some popular 6 ounce flavored fat free yogurts:
- Yoplait Strawberry Yogurt: 150 calories
- Dannon Fruit on the Bottom Strawberry Yogurt: 140 calories
- Chobani Strawberry Blended Yogurt: 170 calories
- Yoplait Vanilla Yogurt: 160 calories
- Dannon Peach Yogurt: 140 calories
- Chobani Mixed Berry Greek Yogurt: 140 calories
The calories vary between brands and flavors based on the type and amount of sugars added. For example, a blended yogurt like Chobani’s strawberry contains more calories than Dannon’s strawberry, since it has a smoother, creamier texture requiring more added thickeners and sugars.
Light Yogurts
“Light” yogurts are another variety that is often fat free. Light yogurts have around 30-50% less calories than regular flavored yogurts. Here are some examples of calories in light fat free yogurts:
- Yoplait Light Strawberry Yogurt: 90 calories
- Dannon Light & Fit Peach Yogurt: 80 calories
These light yogurts use artificial sweeteners instead of sugar to reduce the calorie count while keeping a sweet flavor.
Calories in Greek Fat Free Yogurt
Greek yogurt has risen in popularity over the past decade as a higher protein, thicker, and creamier style of yogurt. You can find Greek yogurts in fat free varieties too. Here are the calories in a 6 ounce serving of plain and flavored fat free Greek yogurts:
- Fage 0% Plain Greek Yogurt: 100 calories
- Chobani 0% Plain Greek Yogurt: 90 calories
- Dannon Oikos Triple Zero Strawberry Greek Yogurt: 120 calories
- Yoplait Greek 100 Whips Strawberry Pie Greek Yogurt: 100 calories
Greek yogurts tend to be slightly higher in calories than regular yogurts. The straining process to create the thick, creamy Greek yogurt texture removes some moisture, concentrating the protein and nutrients. Fat free Greek yogurts provide around 15-20 grams of protein per serving.
Calories in Whole Milk vs. Fat Free Yogurt
Whole milk yogurt made from full fat milk has more calories per serving than fat free yogurt. Here is the calorie difference in 6 ounce servings of plain whole milk yogurt compared to fat free:
- Plain Whole Milk Yogurt: 150 calories
- Plain Fat Free Yogurt: 80 calories
The whole milk yogurt contains nearly twice as many calories as the fat free version. This shows the significant calorie differences when the fat is removed to make a fat free yogurt.
Extra Tips for Choosing the Healthiest Fat Free Yogurt
When selecting a fat free yogurt, keep these tips in mind to choose the healthiest option:
- Go for plain instead of flavored yogurts to limit added sugars
- Pick yogurts sweetened with artificial sweeteners or low-glycemic sweeteners like monk fruit or erythritol if you don’t like plain
- Look for yogurts with live and active cultures for gut health benefits
- Try to get at least 5-10 grams of protein per serving
- Avoid yogurts with many additives, gums, or stabilizers in the ingredients list
- Stick to single serve containers instead of large tubs to control portions
Are Fat Free Yogurts Good for You?
Fat free yogurt can be a nutritious choice as part of an overall healthy diet. Potential benefits of fat free yogurt include:
- High in protein – Provides steady, filling protein without the fat
- Rich in calcium – Excellent source of calcium, phosphorus, and vitamin B12
- Probiotics – Live cultures can improve digestion and gut health
- Low in fat and calories – Small amounts of fat and calories for weight control
- Convenient – Easy grab-and-go snack or light breakfast
However, the high amounts of added sugar in many flavored yogurts should be limited. Always check the nutrition label when choosing yogurts and aim for less than 15 grams of sugar per serving.
Are Nonfat or Lowfat Yogurts Better?
Both nonfat and lowfat yogurts can be healthy options that provide protein, calcium, probiotics, and other nutrients. Which is better comes down to personal nutritional needs and preferences:
- Nonfat yogurt – Best for limiting calories, fat, and saturated fat intake. Provides the fewest calories.
- Lowfat yogurt – Has slightly more calories than nonfat, but the small amount of fat may increase satisfaction and creaminess.
If counting calories for weight loss, nonfat yogurt would be the better choice. However, some prefer the texture and flavor of lowfat yogurts. As long as you keep portions in check, both varieties can fit into a nutritious eating pattern.
Nonfat Yogurt Nutrition Facts
Here are the nutrition facts for a 6 ounce serving of plain, fat free yogurt made with skim milk:
Plain Fat Free Yogurt Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 83 | 4% |
| Fat | 0g | 0% |
| Carbohydrates | 11g | 4% |
| Protein | 11g | 22% |
| Calcium | 349mg | 27% |
| Vitamin D | 124IU | 6% |
As you can see, plain nonfat yogurt is low in calories, fat, and carbs. It provides a significant amount of filling protein, important minerals like calcium and phosphorus, and vitamins like riboflavin, vitamin B12, and vitamin D.
Health Benefits of Nonfat Yogurt
Here are some of the top evidence-based health benefits associated with eating nonfat yogurt in moderation:
1. Rich Source of Probiotics
Nonfat yogurts contain beneficial probiotics, which are live bacteria cultures. Probiotics promote digestive regularity and gut health. They may also improve immunity, heart health, and weight management. Always choose yogurts with active cultures to get probiotics.
2. High in Bone-Strengthening Calcium
Calcium is essential for building and maintaining strong bones and teeth. Nonfat yogurts provide a significant amount of highly absorbable calcium per serving. Consuming calcium-rich dairy products may promote bone density.
3. Nutrient-Dense Source of Protein
Nonfat yogurts provide around 10-15 grams of filling, high-quality protein per serving with little or no fat. Getting enough protein is important for maintaining lean muscle mass and curbing hunger.
4. Associated with Lower Risk of Type 2 Diabetes
Some research shows that eating yogurt is associated with reduced risk of developing type 2 diabetes. Probiotics, calcium, magnesium, and conjugated linoleic acid in yogurt may improve blood sugar control.
5. May Support Heart Health
The probiotics in nonfat yogurt can help lower blood pressure and LDL “bad” cholesterol. Yogurt may also reduce inflammation tied to heart disease risk. The minerals in yogurt support healthy blood pressure.
6. Helps Meet Nutrient Needs
Nonfat yogurts provide many important nutrients, including iodine, vitamin B12, riboflavin, potassium, zinc, and phosphorus. Choosing yogurts with live cultures over heat-treated varieties optimizes nutrient absorption.
Potential Drawbacks of Nonfat Yogurt
While nutritious and generally safe when consumed in moderation, here are a few potential downsides to keep in mind with nonfat yogurts:
- Added sugars – Flavored yogurts often contain high amounts of added sugars, which should be limited.
- Artificial sweeteners – Some yogurt relies on artificial sweeteners for sweetness, which may cause digestive issues in sensitive people.
- Not suitable for all diets – Dairy-free eaters and those with lactose intolerance or milk allergies cannot consume yogurt.
- Processed food – While nutrient-dense, yogurt still undergoes processing and heat treatment.
To get the most health benefits from nonfat yogurt, choose plain or lightly sweetened varieties without many added stabilizers or gums in the ingredient list.
How to Add Nonfat Yogurt to Your Diet
Here are simple ways to enjoy nonfat yogurt and get its nutritional benefits:
- Eat plain nonfat Greek yogurt topped with fruit, nuts, seeds, and a drizzle of honey for breakfast
- Use nonfat yogurt instead of sour cream on baked potatoes, chili, and tacos
- Blend nonfat yogurt into smoothies for extra protein and creaminess
- Make yogurt parfaits with layers of yogurt, granola, and fresh berries
- Use fat free plain yogurt as the base for dressings, dips, and marinades
- Substitute nonfat yogurt for some of the oil or butter in baking recipes
- Enjoy nonfat yogurt topped with cinnamon as an afternoon snack
- Spoon nonfat vanilla yogurt over fresh peach slices for dessert
Nonfat yogurt is very versatile in recipes from breakfast to dinner and can be sweet or savory. Always stick to single serve containers and proper portion sizes to keep calories in check.
Are Nonfat Yogurts the Healthiest Choice?
When choosing the healthiest yogurt, fat content is just one consideration. Here are some other factors that make a yogurt truly healthy:
- Low in added sugars: Choose yogurts with minimal added sugars, ideally less than 15 grams per 6 ounce serving.
- Free of artificial sweeteners: Some yogurts rely on artificial sweeteners for sweetness, which may negatively impact gut bacteria.
- Contains live cultures: Opt for yogurts labeled with “active cultures” or “live cultures” to get probiotics.
- Minimal thickeners and gums: Limit yogurts with many additives, stabilizers, and gums in the ingredients.
- Good source of protein: Seek yogurts with at least 5 grams of protein per serving to promote satiety.
While nonfat yogurts are lower in calories and fat than full-fat varieties, fat content alone does not determine how healthy a yogurt is overall.
The Bottom Line
Plain nonfat yogurt contains around 80-100 calories per 6 ounce serving. Flavored varieties tend to have 100-160 calories due to added sugars and thickeners.
Nonfat yogurts provide protein, calcium, probiotics, and many other nutrients with little fat and calories. When choosing a healthy nonfat yogurt, opt for plain or lightly sweetened varieties without unnecessary additives.
Enjoy nonfat yogurt in moderation along with a balanced diet and active lifestyle to promote good health.
