HomeWeight LossIs Yogurt Good for Weight Loss? Effective Yogurt Diet Strategies

Is Yogurt Good for Weight Loss? Effective Yogurt Diet Strategies

Yogurt is often praised not only for its delicious taste but also for its nutritional benefits, including being a rich source of healthy fats and protein. If you’re specifically looking into yogurt for weight loss, you might be wondering: “Is yogurt good for weight loss?” Join Essential24 in our detailed guide below to discover the calorie content of different types of yogurt and learn how yogurt can positively contribute to your weight loss efforts.

Is Yogurt Good for Weight Loss
Is Yogurt Good for Weight Loss

1. How Many Calories Are in Yogurt?

Yogurt’s calorie content can vary based on its type and brand. Here’s a breakdown of the calorie content per 100 grams for different types of yogurt:

  • Blueberry Yogurt: 67 calories
  • Fat-Free Greek Yogurt: 80 calories
  • Fruit Yogurt: 105 calories
  • Greek Yogurt: 71 calories
  • Low-Fat Yogurt: 45 calories
  • Natural Yogurt: 69 calories
  • Plain Yogurt: 106 calories
  • Skim Milk Yogurt: 72 calories
  • Skyr Yogurt: 318 calories
  • Strawberry Greek Yogurt: 82 calories
  • Strawberry Yogurt: 45 calories
  • Vanilla Yogurt: 102 calories

These values are approximate and may vary slightly depending on the brand and ingredients used.

How Many Calories Are in Yogurt
How Many Calories Are in Yogurt

2. Nutritional Content of Yogurt

The following nutrition information is provided by the USDA for 1 cup (8 ounces or 235g) of plain whole milk yogurt:

  • Calories: 149
  • Fat: 8g
  • Sodium: 113mg
  • Carbohydrates: 11.4g
  • Fiber: 0g
  • Sugars: 11.4g
  • Protein: 8.5g
  • Phosphorus: 233mg
  • Calcium: 296mg
  • Riboflavin: 0.34mg


A single cup of plain whole milk yogurt contains approximately 11.4 grams of carbohydrates, making it a good low-carb snack option. The carbohydrate content may vary depending on the type of milk and flavor used, but mainly comes from the natural sugars found in yogurt.


In one serving of plain whole milk yogurt, you can expect about 8 grams of fat. Opting for low-fat or skim milk-based yogurt reduces the fat content.


Yogurt is a good source of protein, providing 8.5 grams per cup, similar to other dairy-based foods.

Vitamins and Minerals 

Plain yogurt is an excellent source of calcium, phosphorus, and riboflavin. However, it also contains naturally-occurring sugars (from lactose) and saturated fat, which may be higher than expected in a “healthy” food.

3. How Yogurt Can Aid in Weight Loss

When incorporating yogurt into your weight loss journey and overall healthy diet, opt for plain, unsweetened varieties to avoid added sugars. Consider adding toppings like nuts, seeds, or fruit for added fiber and nutrients. Here’s how yogurt can support your weight loss goals:

High Protein Content:

Yogurt is rich in high-quality protein, which can help you feel full for longer periods, reducing the temptation to snack excessively or overeat during your next meal. Protein also plays a role in preserving and building lean muscle mass, crucial for a healthy metabolism.

Low in Calories:

Whether you choose low-fat or non-fat yogurt, it typically contains few calories, making it an excellent option for those aiming to manage their calorie intake while enjoying a satisfying breakfast or snack.

Appetite Control:

The protein and fat content in yogurt can help regulate hunger hormones such as ghrelin and leptin, aiding in appetite control and decreasing cravings for unhealthy, calorie-dense foods.

Digestive Health:

Many yogurt varieties contain live probiotic cultures, which promote a healthy gut microbiome. A balanced gut microbiome contributes to better digestion, potentially impacting weight management positively.

Blood Sugar Control:

The combination of fat and protein in yogurt can assist in regulating blood sugar levels, reducing the likelihood of sudden energy crashes and cravings for sugary, high-calorie foods.

How Yogurt Can Aid in Weight Loss
How Yogurt Can Aid in Weight Loss

4. Incorporating Yogurt into a Diet Plan

Yogurt can be a nutritious and flexible addition to your diet. Here are some healthy ways to include it in your meal plan:

  • Top it with berries, nuts, and seeds: Create a balanced breakfast or satisfying snack by topping yogurt with fresh berries, nuts, and seeds.
  • Add it to smoothies: Blend yogurt into smoothies for a creamy texture and added protein.
  • Stir it into overnight oats: Incorporate yogurt into overnight oats for a creamy and nutritious breakfast option.
  • Top hot oatmeal, protein pancakes, or whole grain waffles: Enhance the flavor and texture of hot oatmeal, protein pancakes, or whole grain waffles by adding a dollop of yogurt.
  • Mix it with herbs and seasonings: Create flavorful dips, salad dressings, and spreads by combining yogurt with herbs and seasonings.
  • Replace sour cream with yogurt: Use whole milk yogurt as a healthier alternative to sour cream on tacos and burrito bowls.
  • Use it in baked goods: Substitute yogurt for butter in baked goods like muffins and quick breads to reduce fat content while maintaining moisture and texture.
Incorporating Yogurt into a Diet Plan
Incorporating Yogurt into a Diet Plan

5. Are There Any Negative Effects of a Yogurt Weight Loss Diet?

While yogurt can be a beneficial component of a healthy diet, not all yogurt products are created equal.

In reality, many yogurts contain significant amounts of added sugar, particularly flavored varieties labeled as fat-free or low-fat.

Diets high in added sugars have been linked to heightened risks of obesity, weight gain, and various health conditions such as heart disease and type 2 diabetes.

Therefore, you should read yogurt labels carefully before buying. Opting for plain and unsweetened yogurts is recommended, as they do not contain added sugars, ensuring a healthier choice for your weight loss journey.

6. The Best Ways to Consume Yogurt for Maximum Weight Loss Benefits

To harness the full weight loss potential of yogurt, consider these effective consumption strategies:

  • Choose High-Protein Yogurt: Opt for yogurt rich in protein as it enhances satiety, keeping you feeling full for extended periods and curbing cravings for unhealthy snacks.
  • Avoid Added Sugars: Opt for plain or unsweetened yogurt to steer clear of added sugars, which can impede weight loss progress and negatively impact overall health.
  • Incorporate Nutrient-Dense Toppings: Elevate the nutritional profile of yogurt by adding toppings like nuts, seeds, fruits, or chia seeds. These additions not only provide extra fiber and nutrients but also contribute to a feeling of fullness.
  • Combine with Healthy Ingredients: Mix yogurt with ingredients such as chia seeds, fruits, sugar-free granola, or nuts and dried fruits to create a balanced and satisfying snack or meal. These combinations can boost metabolism and aid in weight loss efforts.
  • Spread Protein Intake Throughout the Day: Enjoy yogurt for breakfast or as a snack to evenly distribute your protein intake throughout the day. This supports muscle growth and maintenance, crucial for effective weight loss.

7. Conclusion

Is yogurt good for weight loss? Yogurt, known for its rich nutrient content, can enhance your health if included regularly in your diet. It has the potential to lower the risk of certain diseases, support digestive health, and aid in weight management. To reap the most health benefits, opt for plain, unsweetened varieties that are enriched with probiotics.

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Jaime Miranda
Jaime Mirandahttps://definingbeauty.com.au/
As the head of the Sydney School of Public Health at the University of Sydney's Faculty of Medicine and Health, Professor Jaime Miranda is a distinguished figure in public health research. With a rich academic and professional background, he has become an influential voice in the epidemiology and health policy of chronic non-communicable diseases, especially in low- and middle-income countries.

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