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