Slower oral processing cuts intake (Krop et al., Appetite 2018). Per 100 g: 105 kcal, 0 g sugar, 4.9 g protein. Yogurt slows eating pace — but sweetened versions add calories fast.
How should I track Yogurt, fruit, low fat, 11g protein/8 oz?
Yogurt, fruit, low fat, 11g protein/8 oz is a good source of calcium. The best way to track Yogurt, fruit, low fat, 11g protein/8 oz is by weight, not volume. A 200 g serving of yogurt or cheese varies in density between brands and fat levels, so the same portion can differ by 20–40 calories. Research shows people underestimate calorie-dense dairy portions by up to 50% when eyeballing (Almiron-Roig et al., Appetite 2013). A kitchen scale keeps things honest. Also check whether the label lists values for the product as sold or as prepared — some powdered or concentrated dairy products show very different numbers once mixed.
