Yogurt, fruit variety, nonfat, fortified with vitamin D
Whole food · Dairy and Egg Products
Photo: Wikipedia
This is a smooth, creamy, nonfat yogurt swirled with sweet fruit, offering a tangy-yet-sweet flavor and a light, pourable texture. Fortified with vitamin D, it's a convenient way to support bone health while delivering a quick source of energy from its 19g of sugar per 100g.
Calorie split: 18% protein · 80% carbs · 2% fat
↓ Full nutrition💚 Why it's loved
People love it for its perfect balance of creamy tang and fruity sweetness, making it a refreshing snack or breakfast base. Its versatility shines in smoothies, parfaits, or as a simple, satisfying treat.
⚠️ Watch-outs & how to enjoy it better
The high sugar content (19g per 100g) can lead to blood-sugar spikes, especially for those monitoring their intake. To counteract this, pair it with a source of protein or healthy fat like nuts or seeds, or choose a smaller portion.
Key benefits
- Provides a good source of calcium for bone health.
- Fortified with vitamin D to aid calcium absorption.
- Offers protein for muscle maintenance.
- Convenient, portable source of quick energy.
- Often contains live, active cultures for gut health.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The fortification with vitamin D is a modern nutritional strategy, as yogurt itself naturally contains very little of this vitamin, which is primarily found in fatty fish and sunlight exposure.
Full nutrition (USDA data · scales with serving)
| Water | 75.4 g |
| Energy | 95.0 kcal |
| Energy | 399 kj |
| Protein | 4.4 g |
| Total lipid (fat) | 0.20 g |
| Ash | 1.0 g |
| Carbohydrate, by difference | 19.0 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 19.0 g |
| Calcium, Ca | 152 mg |
| Iron, Fe | 0.07 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 119 mg |
| Potassium, K | 194 mg |
| Sodium, Na | 58.0 mg |
| Zinc, Zn | 0.74 mg |
| Copper, Cu | 0.01 mg |
| Manganese, Mn | 0.04 mg |
| Selenium, Se | 6.0 ug |
| Vitamin C, total ascorbic acid | 0.70 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.18 mg |
| Niacin | 0.10 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 | 16.4 mg |
| Betaine | 0.70 mg |
| Vitamin B-12 | 0.47 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 2.0 ug |
| Carotene, beta | 4.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 12.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 8.0 ug |
| Vitamin E (alpha-tocopherol) | 0.06 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) | 1.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.12 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.02 g |
| SFA 16:0 | 0.06 g |
| SFA 18:0 | 0.02 g |
| Fatty acids, total monounsaturated | 0.05 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.04 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.02 g |
| PUFA 18:2 | 0.01 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 | 2.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.03 g |
| Threonine | 0.20 g |
| Isoleucine | 0.27 g |
| Leucine | 0.50 g |
| Lysine | 0.44 g |
| Methionine | 0.14 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.27 g |
| Tyrosine | 0.25 g |
| Valine | 0.41 g |
| Arginine | 0.15 g |
| Histidine | 0.12 g |
| Alanine | 0.21 g |
| Aspartic acid | 0.39 g |
| Glutamic acid | 0.97 g |
| Glycine | 0.12 g |
| Proline | 0.58 g |
| Serine | 0.30 g |
FAQ
Is nonfat yogurt as creamy as regular yogurt?
Nonfat yogurt can be slightly less creamy and have a more pronounced tang than full-fat versions, as the milk fat contributes to richness and mellows the acidity. However, modern processing often results in a smooth, pleasant texture.
Why is vitamin D added to yogurt?
Vitamin D is added because it's crucial for calcium absorption and bone health, and many people don't get enough from diet or sunlight alone. Yogurt is a logical vehicle for this fortification as it's already a good source of calcium.
Can I use this yogurt for baking or cooking?
Yes, it can be used in baking (like muffins or cakes) to add moisture and a slight tang, or in savory dishes like marinades or dressings. Be aware that its sweetness and fruit pieces may alter the final flavor profile.
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 0.95 kcal/g · 19% calories from protein · 0.0 g fiber · 19.0 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.