Is Greek Light and Fit yogurt healthy?

Greek yogurt has become increasingly popular in recent years, largely due to its thick, creamy texture and high protein content. Greek Light and Fit yogurt aims to provide the protein punch of Greek yogurt while being lower in fat and calories. But is it a nutritious choice?

Nutrition Facts

Let’s start by looking at the nutrition facts for a 5.3oz container of Greek Light and Fit yogurt:

Nutrition Facts Per Container (5.3oz)
Calories 80
Fat 0g
Protein 15g
Carbs 9g
Sugar 8g

As you can see, Greek Light and Fit is very low in fat and calories compared to regular Greek yogurt, with only 80 calories and 0g fat per serving. It still provides an impressive 15g of protein.


Now let’s look at the ingredients list:

Nonfat milk, milk protein concentrate, corn starch, whey protein concentrate, active yogurt cultures, vegetable juice concentrate (for color), natural flavors, vinegar, lemon juice concentrate, locust bean gum, sucralose.

The main ingredients are nonfat milk and milk proteins, which provide the high protein content. There are no concerning additives or preservatives. The yogurt contains some thickeners like corn starch and gums to provide the thick texture without the fat. Overall, the ingredient list is simple and natural.

Sugar Content

One potential concern is the sugar content. Greek Light and Fit contains 8g of sugar per serving, which is a bit high compared to plain, non-fat Greek yogurt. However, it’s still lower in sugar than many flavored yogurts on the market.

The sugar in Greek Light and Fit comes from two sources:

  • The milk (lactose)
  • Added sugar (sucralose)

The lactose or milk sugar contributes some natural sugar. Sucralose is an artificial sweetener added to provide sweetness without calories. Overall, 8g of total sugar is moderate and the yogurt could be eaten as part of a balanced diet.

Protein Quality

Protein is one of the main reasons people choose Greek yogurt. But does Greek Light and Fit provide quality protein?

The protein comes mainly from milk proteins like whey and casein. These are complete proteins containing all the essential amino acids. Studies show the proteins in milk and yogurt are of excellent quality for muscle growth and performance.

The protein digestibility corrected amino acid score (PDCAAS) is a method of measuring protein quality. It rates whey protein at a 1.0 and casein at 1.1, compared to 0.9 for most plant proteins. This means the protein in Greek Light and Fit yogurt is highly absorbable and an excellent source.


All Greek yogurts contain probiotics, which are live microorganisms that benefit digestive health. However, manufacturing and processing can reduce the number of active probiotic cultures.

Greek Light and Fit is made by adding probiotic cultures after pasteurization. The label lists Lactobacillus bulgaricus, Lactobacillus acidophilus, Bifidobacterium lactis, and Streptococcus thermophilus.

One study found Greek Light and Fit provides 100 million colony forming units (CFUs) per serving. This meets the therapeutic threshold of 10 million CFUs needed to benefit digestion.


Here are some of the other key nutrients found in Greek Light and Fit yogurt:

  • Calcium: 20% DV. Important for bone health.
  • Vitamin B12: 20% DV. Supports energy and brain function.
  • Phosphorus: 15% DV. Works with calcium for bone health.
  • Selenium: 14% DV. Immunity and thyroid support.
  • Riboflavin: 12% DV. Converts food to energy.

It provides a range of important micronutrients, especially for supporting bone health. The vitamins and minerals come naturally from the milk.

Potential Downsides

While Greek Light and Fit yogurt has many positives, there are a few potential downsides to consider:

  • Higher in sodium: Contains 55mg or 2% DV per serving.
  • Not suitable for low-carb/keto diets: 9g net carbs per serving.
  • Contains thickeners: Some people prefer yogurt without gums or starches.
  • Lactose intolerance: Contains milk sugars that some people don’t tolerate well.

Those following low-sodium, low-carb, or additive-free diets may want to choose a different option. People with lactose intolerance can likely tolerate it, but should start with small servings.

Weight Loss Benefits

Can Greek Light and Fit yogurt help you lose weight? Here are some of the evidence-based benefits:

  • High protein is satiating and reduces hunger and appetite.
  • The calcium may increase fat breakdown and reduce fat absorption.
  • Replacing sugary snacks with Greek yogurt limits excess calorie intake.
  • Probiotics support gut health and immunity, important for weight management.

One study in overweight adults found eating 18oz of Greek yogurt per day led to greater fullness, less hunger, and reduced body weight and belly fat compared to a non-dairy snack.

Just keep in mind that weight loss always requires an overall calorie deficit. But choosing Greek Light and Fit yogurt can help control hunger and provide nutrients to support your fitness goals.

For Athletes

Here’s why Greek Light and Fit may be beneficial for athletes and active individuals:

  • High protein supports muscle repair and recovery after exercise.
  • The probiotics may reduce inflammation and upper respiratory infections.
  • It provides hydration from the high water content.
  • The nutrients boost energy levels.
  • It’s portable and easy to eat on-the-go.

One study in teenage female athletes found that eating Greek yogurt improved body composition and performance. Consuming Greek yogurt post-workout provides a good ratio of carbs to protein to replenish glycogen stores and build muscle.

For Children

Here are some of the benefits of Greek Light and Fit yogurt for children:

  • Provides a good source of protein, calcium, vitamins, and minerals.
  • May reduce risk of childhood obesity when included as part of a healthy diet.
  • Probiotics support the immune system and gut health.
  • The protein helps support growing muscles and an active lifestyle.

However, some pediatricians recommend limiting yogurt intake due to the sugar content. Always discuss your child’s diet with your pediatrician.

During Pregnancy

Greek Light and Fit yogurt can be a healthy choice during pregnancy due to:

  • High quality protein supports mom and baby.
  • Probiotics ease digestion and improve gut health.
  • Nutrients like calcium, phosphorus, and B vitamins aid development.
  • It helps meet increased calorie and nutrient needs.

The only note of caution is to limit any artificially sweetened foods during pregnancy. Enjoy yogurt in moderation as part of an overall healthy prenatal diet.

Lactose Intolerance

Greek Light and Fit is made from milk, so it contains lactose. Many people with lactose intolerance can still tolerate small amounts of lactose:

  • Greek yogurt is lower in lactose since some is removed in processing.
  • The lactose ferments during yogurt production making it easier to digest.
  • Consuming it with a meal slows transit time, allowing better absorption.

Start with a small serving. If tolerated, slowly work up to larger amounts. Those with severe lactose intolerance likely need to avoid it though.


Some alternatives to Greek Light and Fit include:

  • Regular nonfat Greek yogurt
  • Skyr Icelandic yogurt
  • Kefir
  • Cottage cheese
  • Protein smoothies
  • Tofu

Compare labels and choose an option that fits your preferences and diet needs. Other yogurts or dairy foods may provide similar nutrition in a format that works for you.

Cost Analysis

Product Ounces Price Price Per Ounce
Greek Light and Fit (4 pack) 21.2 oz $4.99 $0.24
Greek Gods Greek Yogurt 24 oz $4.49 $0.19
Oikos Triple Zero 15.3 oz $3.99 $0.26

At $0.24 per ounce, Greek Light and Fit is competitively priced with other Greek yogurt brands. It falls right in the middle price-wise. Greek Gods is cheaper per ounce while Oikos Triple Zero is slightly more expensive. Overall, Greek Light and Fit provides good value for the nutritional benefits.


Greek Light and Fit yogurt scores an average of 4 out of 5 stars in online reviews. Here’s what reviewers like about it:

  • Creamy, smooth texture
  • High protein
  • Low fat and low calorie
  • Good source of calcium
  • Mixes well into smoothies

Some of the complaints mention:

  • Too watery or runny
  • Not as filling as regular Greek yogurt
  • Adds unnecessary gums and starches
  • Flavor is too mild

Overall though, most reviews are positive and say it’s a nutritious choice for the calories and fat content.

The Verdict

Based on the nutritional profile, ingredients, and reviews, here is the final verdict on Greek Light and Fit yogurt:


  • High protein
  • Low in fat and calories
  • Good source of calcium and probiotics
  • Positive reviews
  • May aid weight loss and muscle building


  • Contains added sugars and thickeners
  • Higher in sodium
  • Not suitable for low-carb or additive-free diets
  • Does contain lactose

Overall, Greek Light and Fit is one of the healthier brands of low-fat Greek yogurt. It provides an impressive amount of protein and nutrients for minimal calories and fat.

It makes for a nutritious breakfast, snack, or light meal for those looking to lose weight, build muscle, or support an active lifestyle. Just be mindful of the sodium, carbs, and lactose if following a specific diet plan.

Greek Light and Fit yogurt earns a nutrition score of 4 out of 5 stars. Choose the plain, unsweetened varieties whenever possible.

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