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Plain yogurt vs nonfat yogurt

Plain yogurt and nonfat yogurt have the same estimated satiety score: 5 out of 5. Nonfat yogurt provides more protein per calorie: 10.2 g per 100 kcal, versus 5.7 g for plain yogurt.

The same yogurt, whole milk or nonfat.

Prepared by
Last updated
Sources
2 primary
Data
USDA FDC 171284 and 170887

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Key differences

  • Nonfat yogurt provides more protein per calorie: 10.2 g per 100 kcal, versus 5.7 g for plain yogurt.
  • Nonfat yogurt has fewer calories: 56 kcal per 100 g, versus 61 for plain yogurt, so the same calories come with more grams of food.
  • Neither provides any fiber.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Yogurt, plain, whole milk; Nonfat yogurt, plain.
NutrientPlain yogurtserving: 125 g (4.5 oz)Nonfat yogurtserving: 125 g (4.5 oz)Difference
Calories61 kcal per 100 g (3.5 oz)76 kcal per serving56 kcal per 100 g (3.5 oz)70 kcal per serving−5 kcal per 100 g (3.5 oz)−6 kcal per serving
Protein3.5 g per 100 g (3.5 oz)4.3 g per serving5.7 g per 100 g (3.5 oz)7.2 g per serving+2.3 g per 100 g (3.5 oz)+2.8 g per serving
Carbohydrates4.7 g per 100 g (3.5 oz)5.8 g per serving7.7 g per 100 g (3.5 oz)9.6 g per serving+3 g per 100 g (3.5 oz)+3.8 g per serving
of which sugars4.7 g per 100 g (3.5 oz)5.8 g per serving7.7 g per 100 g (3.5 oz)9.6 g per serving+3 g per 100 g (3.5 oz)+3.8 g per serving
Fiber0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving0 g per 100 g (3.5 oz)0 g per serving
Fat3.3 g per 100 g (3.5 oz)4.1 g per serving0.2 g per 100 g (3.5 oz)0.2 g per serving−3.1 g per 100 g (3.5 oz)−3.8 g per serving
of which saturated2.1 g per 100 g (3.5 oz)2.6 g per serving0.1 g per 100 g (3.5 oz)0.1 g per serving−2 g per 100 g (3.5 oz)−2.5 g per serving
Water87.9 g per 100 g (3.5 oz)109.9 g per serving85.2 g per 100 g (3.5 oz)106.5 g per serving−2.7 g per 100 g (3.5 oz)−3.4 g per serving
Protein per 100 kcal5.7 g10.2 g+4.5 g
Estimated satiety (1 to 5)5 / 55 / 50

In bold, the value more favorable to satiety when the gap is clear. Difference: Nonfat yogurt minus Plain yogurt. Source: USDA FDC 171284 and 170887.

Per typical serving

With typical servings, 125 g (4.5 oz) of plain yogurt has about 76 kcal and 4.3 g of protein, and 125 g (4.5 oz) of nonfat yogurt about 70 kcal and 7.2 g.

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

Plain yogurt and nonfat yogurt have the same estimated satiety score: 5 out of 5.

  • Plain yogurt: Very low energy density; moderate protein per calorie; high water content.
  • Nonfat yogurt: Calculation: 1 (base) + 2 (very low energy density: 56 kcal/100 g) + 2 (protein: 10.2 g/100 kcal) + 0 (fiber: 0.0 g/100 kcal) + 1 (solid food with 85.2 g of water) = 6; capped at 5.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

When to choose each one

Plain yogurt

On the numbers it does not stand out from nonfat yogurt in protein, calories, or fiber, so taste, price, or habit can decide.

Nonfat yogurt

  • If you want more protein per calorie: 10.2 g per 100 kcal.
  • If you want to eat more grams for the same calories: 56 kcal per 100 g.
  • If you want more protein in a typical serving: 7.2 g in 125 g (4.5 oz).

On a GLP-1 medication

Plain yogurt. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less.

Nonfat yogurt. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Plain yogurt: every nutrient, frequently asked questions, and similar foods.
  • Nonfat yogurt: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Yogurt, plain, whole milk (FDC ID 171284).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Yogurt, plain, skim milk (FDC ID 170887).accessed .