Fat-Free Greek Yogurt — calories & nutrition
By Jenny Updated
Fat-free Greek yogurt has become one of the most popular foods in the healthy-eating world — and deservedly so. At around 57 calories per 100g with 10g of protein and under 0.5g of fat, it delivers an extraordinary protein-to-calorie ratio that almost nothing else in the dairy aisle can match. A 200g bowl provides 20g of protein for just 114 calories, making it one of the most satisfying low-calorie snacks or breakfasts available.
The thickening process used to make Greek yogurt — straining out the whey — concentrates the protein and reduces the lactose content compared to regular yogurt. This makes Greek yogurt better for people who find standard yogurt causes digestive discomfort, and the lower sugar content means a gentler effect on blood glucose. The probiotic cultures in yogurt also support gut health, which research increasingly links to overall health, immune function, and even weight management.
On Slimming World, plain fat-free Greek yogurt with no added sugar is a Free Food. This makes it incredibly versatile as a substitute for higher-Syn ingredients like cream, crème fraîche, and sour cream. Use it as a base for dips with garlic and herbs, dollop it over spicy curries and chilli instead of soured cream, mix it into dressings, or eat it simply topped with berries and a drizzle of honey for a quick, filling snack.
Fat-Free Greek Yogurt nutrition breakdown
| Portion | Calories | Carbs (g) | Fat (g) | Protein (g) |
|---|---|---|---|---|
| 100g | 57 | 4 | 0 | 10 |
| 150g single pot | 86 | 6 | 0 | 15 |
| 200g bowl | 114 | 8 | 1 | 20 |
How Fat-Free Greek Yogurt compares
Calories per 100g
FAQs
How many calories are in fat-free Greek yogurt?
Plain fat-free Greek yogurt contains approximately 57 calories per 100g. A typical 150g single pot is around 86 kcal, and a generous 200g bowl is about 114 calories. These values are for plain, no-added-sugar fat-free Greek yogurt. Flavoured versions, honey varieties, or those with added fruit compotes are significantly higher in calories, typically 80–120 kcal per 100g due to the added sugar.
Is fat-free Greek yogurt a Free Food on Slimming World?
Yes — plain fat-free Greek yogurt with no added sugar is a Free Food on Slimming World. You can eat it without measuring or counting Syns. This is one of the most useful Free Foods on the plan because it substitutes for many high-Syn creamy ingredients. Use it in place of soured cream, crème fraîche, and double cream in recipes. Greek-style yogurt is different from authentic strained Greek yogurt — always check the fat content on the label before treating it as Free.
Is fat-free Greek yogurt high in protein?
Fat-free Greek yogurt is one of the highest-protein dairy foods available. At around 10g of protein per 100g, a 200g bowl delivers 20g of protein for just 114 calories. This protein-to-calorie ratio is exceptional — comparable to chicken breast and significantly better than most other dairy products. The protein in Greek yogurt is predominantly casein, which digests slowly and provides sustained satiety for several hours, making it an excellent choice for breakfast or a pre-bed snack.
Can I use fat-free Greek yogurt instead of cream in recipes on Slimming World?
Yes — fat-free Greek yogurt is one of the best Syn-free substitutes for cream in cooking. It works well in pasta sauces, curries, dressings, and dips. The key is to avoid boiling it directly, as high heat causes it to split and curdle. Add it to hot dishes off the heat or stir it in gently at a low simmer. A pinch of cornflour (a fraction of a Syn) mixed in before adding can stabilise it at higher temperatures. For cold applications like cheesecakes, dips, and desserts, it works perfectly without any special treatment.
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