Shave fat and calories by choosing low-fat or fat-free yogurt. A 1-cup serving of whole-milk yogurt has as much as 160 calories, but the same amount of low-fat yogurt cuts out 40 calories. Enjoying fat-free yogurt with your fruit provides a minimal 100 calories, plus the calories from fruit. Yogurt contains about 12 g of carbohydrates per serving and each gram provides four calories. According to, around 45 to 65 percent of your total calories should come from carbs. Based on an 1,800-calorie diet, you need 202 to 292 g of carbohydrates per day. This dessert contains 12 g of carbs from yogurt and 15 g of carbs from fruit.


Fruits are naturally low in fat and protein and may have only trace amounts of each nutrient. One serving of fruit includes 1/2 cup of canned or fresh fruit, a small 4 oz. whole fruit or 2 tbsp. of dried fruit. Each of these servings provides about 60 calories and 15 g of carbohydrates, according to the American Dietetic Association. Fruits that pair with yogurt include mangoes, oranges, peaches, pears, kiwis and berries. For a different flavor and texture, add raisins, dried apricots or dried bananas.


Yogurt is an excellent source of protein, providing 8 g per 1 cup serving. Fat content varies, but whole milk yogurt has 8 g of fat per serving. Selecting 2 percent yogurt cuts fat down to 5 g and 1 percent yogurt contains 3 g, or you can enjoy fat-free yogurt. Around 10 to 35 percent of your total calories should come from protein and 20 to 35 percent should come from fat. Protein has four calories per gram, but fat is a concentrated energy source providing nine calories per gram. If you follow an 1,800-calorie diet, you can have 45 to 157 g of protein and 40 to 70 g of fat each day.