Yogurt, low fat milk, fruit
Common food
Photo: Wikipedia
A light, creamy blend of low-fat yogurt, milk, and fruit, this snack offers a refreshing, tangy-sweet taste with a smooth, drinkable texture. At just 93 calories per 100g, it's a nutrient-dense choice that provides a good balance of protein and carbohydrates for energy.
Calorie split: 20% protein · 67% carbs · 13% fat
↓ Full nutrition💚 Why it's loved
It's loved for its creamy, refreshing taste and incredible versatility—enjoyed as a quick breakfast, a post-workout recovery drink, or a light dessert. Culturally, it's a staple in many breakfast traditions and a popular base for smoothies worldwide.
⚠️ Watch-outs & how to enjoy it better
The added fruit can make it high in natural sugars, which may cause blood-sugar spikes for some individuals. To counteract this, pair it with a handful of nuts or seeds to add healthy fats and fiber, which can slow sugar absorption.
Key benefits
- Good source of protein for muscle maintenance
- Provides calcium for bone health
- Contains probiotics for gut health
- Lower in fat than full-fat dairy versions
- Convenient source of quick energy
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The probiotics in yogurt, like Lactobacillus bulgaricus, are named after Bulgaria, where the bacteria were first isolated from yogurt in 1905.
Full nutrition (USDA data · scales with serving)
| Water | 77.4 g |
| Energy | 93.0 kcal |
| Protein | 4.6 g |
| Total lipid (fat) | 1.3 g |
| Carbohydrate, by difference | 15.7 g |
| Fiber, total dietary | 0.20 g |
| Total Sugars | 12.8 g |
| Calcium, Ca | 160 mg |
| Iron, Fe | 0.14 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 126 mg |
| Potassium, K | 212 mg |
| Sodium, Na | 65.0 mg |
| Zinc, Zn | 0.77 mg |
| Copper, Cu | 0.03 mg |
| Selenium, Se | 3.1 ug |
| Vitamin C, total ascorbic acid | 1.9 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.20 mg |
| Niacin | 0.10 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 11.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 11.0 ug |
| Choline, total | 14.5 mg |
| Vitamin B-12 | 0.48 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 12.0 ug |
| Retinol | 12.0 ug |
| Carotene, beta | 2.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.04 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 1.2 ug |
| Vitamin K (phylloquinone) | 0.20 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.86 g |
| SFA 4:0 | 0.04 g |
| SFA 6:0 | 0.03 g |
| SFA 8:0 | 0.02 g |
| SFA 10:0 | 0.04 g |
| SFA 12:0 | 0.05 g |
| SFA 14:0 | 0.14 g |
| SFA 16:0 | 0.36 g |
| SFA 18:0 | 0.13 g |
| Fatty acids, total monounsaturated | 0.37 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 0.30 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.04 g |
| PUFA 18:2 | 0.03 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)
Estimated from Frozen yogurts, vanilla, soft-serve — USDA does not publish this profile for Yogurt.
| Tryptophan | 0.05 g |
| Threonine | 0.17 g |
| Isoleucine | 0.23 g |
| Leucine | 0.37 g |
| Lysine | 0.30 g |
| Methionine | 0.09 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.18 g |
| Tyrosine | 0.18 g |
| Valine | 0.25 g |
| Arginine | 0.14 g |
| Histidine | 0.10 g |
| Alanine | 0.13 g |
| Aspartic acid | 0.28 g |
| Glutamic acid | 0.79 g |
| Glycine | 0.08 g |
| Proline | 0.36 g |
| Serine | 0.20 g |
FAQ
Is this a good post-workout snack?
Yes, it's excellent. The combination of protein for muscle repair and carbohydrates for glycogen replenishment makes it an ideal recovery food.
How does it differ from regular fruit yogurt?
This version is specifically made with low-fat milk and yogurt, resulting in a lighter, less fatty product compared to yogurts made with cream or whole milk.
Can I use frozen fruit in it?
Absolutely. Using frozen fruit will give it a thicker, more smoothie-like consistency without needing to add ice, which can dilute the flavor.
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 0.93 kcal/g · 20% calories from protein · 0.2 g fiber · 12.8 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: 0.31 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.