How healthy is fruit yogurt?
Is fruit yogurt healthy? It can fit a healthy diet in small amounts. Fruit yogurt scores 11/100 on the HowHealthyIs Score: 100 g provides 99 kcal, 138 mg calcium and 4 g protein. Sweetened low-fat fruit yogurt keeps much of the calcium and protein of plain yogurt, but most of its sugar is added rather than coming from milk or fruit. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Fruit yogurt ranks higher than 11% of them.
Counts in favor (% daily value per 100 kcal)
- Calcium11%
- Protein8%
- Potassium4%
- Magnesium3%
- Vitamin A1%
- Vitamin C1%
- Iron0%
- Vitamin E0%
- Fiber0%
Counts against
- Saturated fat4%
- Added sugars24%
- Sodium2%
Raw NRF9.3: 28 minus 30 = -2. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in fruit yogurt?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 99 kcal | 168 kcal | |
| Protein | 4 g | 6.8 g | 14% |
| Carbohydrates | 19 g | 32 g | 12% |
| Fiber | 0 g | 0 g | 0% |
| Sugars | 19 g | 32 g | |
| Added sugars | 12 g | 20 g | 41% |
| Fat | 1.1 g | 2 g | 3% |
| Saturated fat | 0.7 g | 1.3 g | 6% |
| Omega-3 fats | <0.1 g | <0.1 g | |
| Vitamins | |||
| Vitamin A | 11 µg | 19 µg | 2% |
| Vitamin C | 0.6 mg | 1 mg | 1% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | <0.1 mg | <0.1 mg | 0% |
| Vitamin K | 0.1 µg | 0.2 µg | 0% |
| Vitamin B12 | 0.4 µg | 0.7 µg | 30% |
| Folate | 9 µg | 15 µg | 4% |
| Minerals | |||
| Calcium | 138 mg | 235 mg | 18% |
| Iron | <0.1 mg | 0.1 mg | 1% |
| Potassium | 177 mg | 301 mg | 6% |
| Magnesium | 13 mg | 22 mg | 5% |
| Zinc | 0.7 mg | 1.1 mg | 10% |
| Sodium | 53 mg | 90 mg | 4% |
Source: USDA FoodData Central, "Yogurt, fruit, low fat,9 g protein/8 oz" (FDC 170889). Values rounded.
Why is fruit yogurt good for you?
- 0.7 µg vitamin B12 in 1 container, 30% of the daily value. Vitamin B12 contributes to the normal formation of red blood cells.
- 235 mg calcium in 1 container, 18% of the daily value. Calcium is needed for the maintenance of normal bones.
- 6.8 g protein in 1 container, 14% of the daily value. Protein contributes to the maintenance of muscle mass.
Good ways to use it
- An occasional sweet snack or dessert
- Mixing half and half with plain yogurt to cut the sugar
What should you watch out for?
- The added sugar figure is our estimate, because USDA does not report it, and brands differ widely, so read the added sugars line on the label. Fruit on the bottom or fruit flavored pots can hold little fruit. Contains milk.
What can you eat instead of fruit yogurt?
Foods you can use the same way with a higher HowHealthyIs Score.