FoodScore
0/ 100
Decentdairy· 100 g

Yogurt Plain Lowfat

Plain lowfat yogurt scores a decent 53/100, primarily boosted by its high protein content and minimal processing, but slightly penalized by the presence of trans fats.

  • This yogurt provides 9.95g of protein per 100g, contributing significantly to daily needs.
  • It is a minimally processed food, classified as NOVA 1, indicating a whole food choice.
  • With 0g of added sugar and only 34mg of sodium, it's a clean option for dairy.
  • Contains 22% of the Daily Value for Vitamin B12, important for nerve function.
  • The presence of trans fats, though small at 0.06g, incurs a penalty in its FoodScore.
  • Scores -2 points above the dairy category average (55/100 across 104 foods).
Fiber
0g
0% of Daily Value
Protein
9.95g
20% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
34mg
1% of Daily Value
+
What it brings to the table
Protein (9.9g)+5
Micronutrients (Phosphorus, Vitamin A, Vitamin B12, Riboflavin)+8
Whole food (NOVA 1)+10
−
What holds it back
Trans fat present-20

Why it scores 53

Plain lowfat yogurt achieves a FoodScore of 53 out of 100, placing it in the 'Decent' category. This score reflects a balance of strong nutritional positives and a minor drawback. A significant bonus comes from its high protein content, providing 9.95g per 100g serving, which is a substantial contribution to daily protein requirements. It also receives a notable boost for being a minimally processed food, classified as NOVA 1, meaning it retains most of its natural integrity. Furthermore, it is rich in several key micronutrients, including phosphorus, vitamin A, vitamin B12, and riboflavin, which collectively add points to its score. The absence of added sugars and very low sodium content also contribute positively by avoiding common penalties. However, the score is slightly reduced due to the presence of 0.06g of trans fat. While this amount is small, any detectable trans fat incurs a penalty according to dietary guidelines. To achieve a higher score, the product would ideally contain no trans fats and potentially offer more fiber, though dairy products are not typically a source of fiber.

Health benefits

What the nutrients in yogurt plain lowfat actually do for you, grounded in established dietary science.

Supports Muscle Health and Recovery

Yogurt Plain Lowfat is an excellent source of high-quality protein, with 9.95g per 100g serving. This protein provides essential amino acids necessary for muscle repair, growth, and maintenance, particularly after physical activity. Dietary guidelines emphasize adequate protein intake for all adults, and this amount can contribute significantly to daily targets, especially for those with active lifestyles. The protein in yogurt also helps with satiety, which can be beneficial for weight management. Including yogurt as part of a meal or snack can help ensure sufficient protein intake throughout the day.

Promotes Bone Strength

This yogurt contributes to bone health primarily through its calcium content, providing 115mg (9% DV) per 100g. Calcium is a fundamental mineral for building and maintaining strong bones and teeth, and adequate intake is crucial throughout life to prevent conditions like osteoporosis. Beyond calcium, yogurt also supplies magnesium (11mg, 3% DV) and phosphorus, both of which work in conjunction with calcium to support bone mineral density. Regular consumption of dairy products like yogurt, as part of a balanced diet, is a recognized strategy for supporting skeletal integrity. It's an accessible way to boost your intake of these vital bone-supporting nutrients.

Aids in Vitamin B12 Intake

Yogurt Plain Lowfat is a good source of Vitamin B12, offering 22% of the Daily Value per 100g. Vitamin B12 is essential for several critical bodily functions, including nerve tissue health, brain function, and the production of red blood cells. It plays a key role in energy metabolism and DNA synthesis. Since B12 is primarily found in animal products, yogurt provides a convenient and bioavailable source for individuals, including vegetarians who consume dairy. Ensuring adequate B12 intake is important for preventing fatigue and neurological issues, and incorporating foods like yogurt can help meet these needs.

Supports Healthy Weight Management

With 9.95g of protein and only 73 calories per 100g, plain lowfat yogurt can be a valuable food for weight management. The high protein content helps promote satiety, making you feel fuller for longer and potentially reducing overall calorie intake throughout the day. Its relatively low calorie density means you can consume a satisfying portion without consuming excessive calories. Furthermore, being a minimally processed food (NOVA 1) means it lacks the added sugars and unhealthy fats often found in ultra-processed foods, which are frequently linked to weight gain. Choosing plain yogurt over sweetened varieties is key for this benefit.

How to eat it

Plain lowfat yogurt is a versatile dairy product commonly enjoyed in the US diet as a breakfast item, snack, or ingredient in various dishes. Its tangy flavor and creamy texture make it a popular base for both sweet and savory preparations. It's generally consumed in portions of 100-200g, often paired with fruits, nuts, or grains. As a minimally processed food, it offers a nutritious foundation for many meals.

Always choose plain, unsweetened yogurt to avoid added sugars, which can quickly negate its health benefits.
Enhance flavor and nutrition by mixing with fresh fruit, a sprinkle of nuts, or a dash of cinnamon instead of sugary toppings.
Use plain yogurt as a healthy substitute for sour cream or mayonnaise in dips, dressings, or as a topping for baked potatoes.
Store yogurt in the refrigerator and consume within the 'best by' date for optimal freshness and probiotic activity.
Things to keep in mind

For most healthy adults, plain lowfat yogurt is a safe and beneficial food. The primary caution relates to lactose intolerance, as yogurt contains lactose, a sugar found in dairy. While the fermentation process in yogurt production can reduce lactose content, some individuals with severe intolerance may still experience digestive discomfort like bloating or gas. Dairy allergies are also a concern for a small percentage of the population, leading to symptoms ranging from mild to severe. Individuals with known dairy allergies should avoid yogurt. There are no widely documented cautions or interactions for plain lowfat yogurt at normal serving sizes for the general population.

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Reader questions
Is plain lowfat yogurt healthy?
Yes, plain lowfat yogurt is generally considered healthy. It scores a decent 53/100 on FoodScore, largely due to its high protein content (9.95g per 100g) and being a minimally processed food (NOVA 1). It also provides essential micronutrients like Vitamin B12 and calcium, with no added sugar.
Is plain lowfat yogurt good for weight loss?
Plain lowfat yogurt can be beneficial for weight loss. Its high protein content helps promote satiety, which can reduce overall calorie intake. With only 73 calories per 100g and no added sugar, it's a nutrient-dense, low-calorie option that can fit well into a calorie-controlled diet.
Is plain lowfat yogurt processed?
Plain lowfat yogurt is considered a minimally processed food, classified as NOVA 1. This means it has undergone minimal processing, such as fermentation, without the addition of unhealthy fats, sugars, or artificial ingredients often found in ultra-processed foods. It retains most of its natural nutritional integrity.
How can I make plain yogurt taste better without adding sugar?
To enhance the flavor of plain yogurt without added sugar, try mixing in fresh or frozen berries, sliced banana, or other fruits. A sprinkle of cinnamon, nutmeg, or vanilla extract can also add natural sweetness and aroma. You can also stir in a small amount of nuts or seeds for texture and healthy fats.
What can I use instead of plain lowfat yogurt?
If you're looking for alternatives, Greek yogurt offers even higher protein content. For dairy-free options, fortified plant-based yogurts made from almond, soy, or oat milk can be good substitutes, though their nutritional profiles, especially protein and micronutrients, may vary. Always check the nutrition label for added sugars and protein content.
Does plain lowfat yogurt contain probiotics?
Yes, plain lowfat yogurt typically contains live and active cultures, which are beneficial probiotics. These microorganisms can support gut health by helping to balance the gut microbiome. Look for labels that specifically state 'live and active cultures' to ensure you are getting these beneficial bacteria.
Is plain lowfat yogurt good for building muscle?
Absolutely. With 9.95g of protein per 100g, plain lowfat yogurt is an excellent food for muscle building and repair. Protein is crucial for synthesizing new muscle tissue, and the protein in yogurt is a complete protein, providing all essential amino acids. It's also a good source of Vitamin B12, which supports energy metabolism vital for active individuals.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 170903)Updated 2026-04-20