Yogurt, fruit, low fat, 9 grams protein per 8 ounce, fortified with vitamin D
Whole food · Dairy and Egg Products
Photo: Wikipedia
This is a creamy, low-fat fruit yogurt, typically swirled with berry or peach puree, offering a tangy-sweet balance and a smooth, spoonable texture. It's a nutritionally dense snack, packing a solid 9 grams of protein per 8-ounce serving while being fortified with vitamin D for bone health. At just 99 kcal per 100g, it provides a satisfying, nutrient-rich option without excessive calories.
Calorie split: 16% protein · 74% carbs · 10% fat
↓ Full nutrition💚 Why it's loved
People love it for its delightful combination of creamy texture and bright fruit flavor, making it a taste treat that feels indulgent yet virtuous. Its versatility shines as a quick breakfast, a post-workout refuel, or a base for smoothies and parfaits, fitting seamlessly into busy modern lifestyles.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (over 18g per 100g) can cause rapid blood-sugar spikes, making it less ideal for those managing diabetes or seeking low-sugar diets. To counteract this, pair it with a source of healthy fat or fiber, like a handful of nuts or chia seeds, to slow sugar absorption. Those with lactose intolerance should opt for lactose-free versions or consume it in smaller portions with a meal.
Key benefits
- Excellent source of high-quality protein for muscle maintenance
- Fortified with Vitamin D to support calcium absorption and bone health
- Low in fat while providing essential carbohydrates for energy
- Contains probiotics that may support a healthy gut microbiome
- Convenient, portable source of calcium and other essential nutrients
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The specific '9 grams of protein per 8-ounce serving' claim is a marketing benchmark in the U.S., often achieved by adding milk protein concentrates or whey to standard yogurt, creating a 'high-protein' category that didn't exist decades ago.
Full nutrition (USDA data · scales with serving)
| Water | 75.3 g |
| Energy | 99.0 kcal |
| Energy | 415 kj |
| Protein | 4.0 g |
| Total lipid (fat) | 1.1 g |
| Ash | 0.93 g |
| Carbohydrate, by difference | 18.6 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 18.6 g |
| Calcium, Ca | 138 mg |
| Iron, Fe | 0.06 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 109 mg |
| Potassium, K | 177 mg |
| Sodium, Na | 53.0 mg |
| Zinc, Zn | 0.67 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.06 mg |
| Selenium, Se | 2.8 ug |
| Fluoride, F | 9.0 ug |
| Vitamin C, total ascorbic acid | 0.60 mg |
| Thiamin | 0.03 mg |
| Riboflavin | 0.16 mg |
| Niacin | 0.09 mg |
| Pantothenic acid | 0.45 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 15.2 mg |
| Vitamin B-12 | 0.43 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 11.0 ug |
| Retinol | 11.0 ug |
| Carotene, beta | 2.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 40.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.02 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 52.0 iu |
| Vitamin D (D2 + D3) | 1.3 ug |
| Vitamin D3 (cholecalciferol) | 1.3 ug |
| Vitamin K (phylloquinone) | 0.10 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.74 g |
| SFA 4:0 | 0.03 g |
| SFA 6:0 | 0.02 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.04 g |
| SFA 14:0 | 0.12 g |
| SFA 16:0 | 0.31 g |
| SFA 18:0 | 0.11 g |
| Fatty acids, total monounsaturated | 0.32 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 0.26 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.03 g |
| PUFA 18:2 | 0.02 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 5.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.02 g |
| Threonine | 0.16 g |
| Isoleucine | 0.22 g |
| Leucine | 0.40 g |
| Lysine | 0.36 g |
| Methionine | 0.12 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.22 g |
| Tyrosine | 0.20 g |
| Valine | 0.33 g |
| Arginine | 0.12 g |
| Histidine | 0.10 g |
| Alanine | 0.17 g |
| Aspartic acid | 0.32 g |
| Glutamic acid | 0.78 g |
| Glycine | 0.10 g |
| Proline | 0.47 g |
| Serine | 0.25 g |
FAQ
Is low-fat fruit yogurt healthy?
It can be a healthy choice as it provides protein, calcium, and vitamin D with less fat. However, its high sugar content means it should be consumed in moderation, especially by those monitoring sugar intake.
How does the protein content compare to regular yogurt?
This yogurt is specifically formulated to have higher protein (9g per 8oz) than many standard fruit yogurts, which might have 5-7g. The extra protein comes from added milk solids or whey, making it more satiating.
Can I use this in cooking or baking?
Yes, it works well as a lower-fat substitute for sour cream or mayonnaise in dips, dressings, and baked goods like muffins, adding moisture and a slight tang without the fat.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.99 kcal/g · 16% calories from protein · 0.0 g fiber · 18.6 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.30 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.