Dairy
Nonfat yogurt
Per 100 g (3.5 oz), nonfat yogurt provides 5.7 g of protein and 56 kcal, a very low energy density.
Estimated satietyHow it is calculated
Estimated satiety: 5 out of 5
| Starting point | +1 |
|---|---|
| Very low energy density: 56 kcal/100 g | +2 |
| Protein: 10.2 g/100 kcal | +2 |
| Fiber: 0.0 g/100 kcal | 0 |
| Solid food with 85.2 g of water | +1 |
| Sum | 6 |
| Capped at 5 | 5 |
Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.
- Prepared by
- Alex Gonzalez
- Last updated
- Next review
- Sources
- 8 primary
- Data
- USDA FDC 170887
No clinical review. No advertising from drug companies and no affiliate links.How we work
Nutrition facts
- Calories
- 70 kcal per serving
- 56 kcal per 100 g (3.5 oz)
- Protein
- 7.2 g per serving
- 5.7 g per 100 g (3.5 oz)
- Carbohydrates
- 9.6 g per serving
- 7.7 g per 100 g (3.5 oz)
- of which sugars
- 9.6 g per serving
- 7.7 g per 100 g (3.5 oz)
- Fiber
- 0 g per serving
- 0 g per 100 g (3.5 oz)
- Fat
- 0.2 g per serving
- 0.2 g per 100 g (3.5 oz)
- of which saturated
- 0.1 g per serving
- 0.1 g per 100 g (3.5 oz)
- Water
- 106.5 g per serving
- 85.2 g per 100 g (3.5 oz)
Source: USDA FoodData Central: Yogurt, plain, skim milk (FDC ID 170887), accessed September 23, 2026.
A typical 125 g (4.5 oz) serving provides about 70 kcal, 7.2 g of protein, and 0 g of fiber.
What it is and how to eat it
In the DLE, the Spanish-language dictionary, desnatar means removing the cream from milk and has descremar as a synonym, so yogur desnatado and yogur descremado are the same thing. This page covers plain yogurt made with skim milk according to USDA, with 56 kcal, 5.73 g of protein, 0.18 g of fat and 199 mg of calcium per 100 g. Its 7.68 g of sugars per 100 g come from the milk, because it is plain, with no added sugar.
A 125 g (4.4 oz) yogurt provides 70 kcal, 7.2 g of protein and 249 mg of calcium, with only 0.2 g of fat. The 2025 nutrition advisory on GLP-1 therapy lists yogurt among the dairy foods to encourage and suggests eating protein-rich foods first, so it can open a meal or serve as a base for fruit, oats or seeds. Since it has almost no fat, it fits the same advisory's suggestion to avoid fatty or high-fiber foods in the first days of treatment. If you want more protein with the same texture, nonfat Greek yogurt has 10.2 g per 100 g according to USDA, as in the Greek yogurt cup with pomegranate, mandarin, and walnuts.
What the evidence says
Protein provides 41% of its energy, so it meets the EU's 20% threshold for a "high protein" claim, and its 0.18 g of fat per 100 g is below the 0.5 g required for "fat-free" and the 3 g for "low fat" (Regulation (EC) No 1924/2006). With 199 mg of calcium per 100 g it exceeds the 120 mg for "source of calcium", so it meets the conditions for the authorized claims "protein contributes to the maintenance of muscle mass" and "calcium is needed for the maintenance of normal bones" (Regulation (EU) No 432/2012), and a 125 g yogurt provides 31% of the 800 mg calcium reference value (Regulation (EU) No 1169/2011). The EU also authorizes the claim that live cultures in yogurt improve lactose digestion of the product in people who have difficulty digesting lactose, but only if the yogurt contains at least 10⁸ colony-forming units of Lactobacillus delbrueckii subsp. bulgaricus and Streptococcus thermophilus per gram, which USDA does not report and which depends on each brand; the basis is a 2010 EFSA opinion.
Satiety
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.
What to keep in mind on a GLP-1 medication
Frequently asked questions about nonfat yogurt
How many grams of protein are in a 125 g (4.5 oz) serving of nonfat yogurt?
100 g (3.5 oz) of nonfat yogurt has 5.7 g of protein. A typical 125 g (4.5 oz) serving has about 7.2 g of protein. That is 10.2 g of protein per 100 kcal.
How many kcal are in a 125 g (4.5 oz) serving of nonfat yogurt?
100 g (3.5 oz) of nonfat yogurt has 56 kcal. A typical 125 g (4.5 oz) serving has about 70 kcal. That is a very low energy density.
Does nonfat yogurt keep you full?
Yes, very filling for the calories it provides: our estimated satiety score is 5 out of 5. 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. It is an estimate based on its composition, not a measurement in people.
What should I know about nonfat yogurt if I take Ozempic, Wegovy, Mounjaro, or Zepbound and feel nauseous?
Based on our tags, this is what matters about nonfat yogurt on a GLP-1 medication. “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.
What is a typical serving of nonfat yogurt?
We use 125 g (4.5 oz) as a typical serving. That amount provides about 70 kcal, 7.2 g of protein, and 0 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.
Compare with…
Similar foods
Sources
Sources for the data on this page, with the access date.
- Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Yogurt, plain, skim milk (FDC ID 170887).accessed .
- Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program) (FDC ID 170894).accessed .
- InstitutionRoyal Spanish Academy and Association of Academies of the Spanish Language (RAE-ASALE).Diccionario de la lengua española (Dictionary of the Spanish Language, 23rd ed., online version): "desnatar" (in Spanish).accessed .
- Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EC) No 1924/2006 on nutrition and health claims made on foods (Annex).accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods.accessed .
- RegulatorOfficial Journal of the European Union (EUR-Lex).Regulation (EU) No 1169/2011 on the provision of food information to consumers (Annex XIII, nutrient reference values).accessed .
- RegulatorEuropean Food Safety Authority (EFSA).EFSA NDA Panel. Scientific Opinion on the substantiation of health claims related to live yoghurt cultures and improved lactose digestion (ID 1143, 2976). EFSA Journal. 2010;8(10):1763.accessed .