Protein in Low-Fat Natural Yoghurt: How Much per 100g and per Portion
Low-fat natural yoghurt provides 4.8g of protein per 100g. In terms of protein density, it contains 8.4g of protein for every 100 kcal, with about a third of its energy coming from protein. This makes it a moderate source of protein relative to its calorie content.
CoFID 12-379 · Yogurt, low fat, plain
What the numbers say
- Protein per calorie. Low-fat natural yoghurt supplies 8.4g of protein per 100 kcal. Protein accounts for 34% of its total energy.
- Front-of-pack nutrients. Based on UK front-of-pack guidance, 100g is rated ‘low’ for fat, saturated fat, and salt. Its sugar content is rated ‘medium’.
- Carbohydrate and fat. Alongside its 4.8g of protein, a 100g amount contains 7.8g of carbohydrate (of which 7.5g are sugars) and 1.0g of fat.
- Fibre information. The official UK food composition data does not include a value for the dietary fibre content in this type of yoghurt.
Low-Fat Natural Yoghurt macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 57 kcal 243 kJ |
3% | – |
| Protein | 4.8g | 10% | – |
| Fat | 1g | 1% | low |
| of which saturates | 0.7g | 3% | low |
| Carbohydrate | 7.8g | 3% | – |
| of which sugars | 7.5g | 8% | medium |
| Fibre | n/a | – | – |
| Salt | 0.16g | 3% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in low-fat natural yoghurt by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100g | 4.8g | 57 | 7.8g | 1g |
| 150g | 7.2g | 86 | 11.7g | 1.5g |
| 200g | 9.6g | 114 | 15.6g | 2g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of low-fat natural yoghurt for 20g or 30g of protein
- To reach a 20g protein target from this yoghurt alone, you would need to consume 417g, which provides 238 kcal.
- For a 30g protein target, the required amount is 625g, containing 356 kcal and 1.0g of salt.
- A 150g portion of low-fat natural yoghurt contains 7.2g of protein and 86 kcal.
How it compares with other egg and dairy foods
Within the egg and dairy foods group, low-fat natural yoghurt ranks 19th out of 23 for protein content per 100g. However, when measured by protein per calorie, its ranking is higher at 10th in the group. Its 4.8g of protein per 100g is higher than semi-skimmed milk (3.5g) but about half that of cottage cheese (9.4g). Its protein density of 8.4g per 100 kcal is slightly lower than cottage cheese (9.1g) and soya milk (9.2g), but higher than semi-skimmed milk (7.6g). Skimmed milk offers a higher protein density at 10.3g per 100 kcal.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Low-Fat Natural Yoghurt | 4.8g | 57 | 8.4g |
| Semi-Skimmed Milk | 3.5g | 46 | 7.6g |
| Soya Milk | 2.4g | 26 | 9.2g |
| Cottage Cheese | 9.4g | 103 | 9.1g |
| Skimmed Milk | 3.5g | 34 | 10.3g |
Quick answers
Is low-fat natural yoghurt a high-protein food?
Low-fat natural yoghurt provides 4.8g of protein per 100g. This is less than other dairy products like cottage cheese, which has 9.4g of protein per 100g.
How much protein is in a 200g amount of low-fat natural yoghurt?
A 200g amount of low-fat natural yoghurt contains 9.6g of protein, 15.6g of carbohydrates, and 114 kcal.
How does low-fat yoghurt compare to milk for protein?
Per 100g, low-fat yoghurt (4.8g) has more protein than semi-skimmed milk (3.5g). However, skimmed milk has a higher protein density, with 10.3g of protein per 100 kcal compared to yoghurt’s 8.4g.
When to speak to a GP or dietitian
- This food contains milk, one of the 14 allergens that UK food law requires to be declared. If you have a milk allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.