Group · Dairy
Low-fat fruit-on-the-bottom yoghurt
Low-fat yoghurt on a bed of fruit is a dairy dessert made of a low-fat yoghurt placed on top of a layer of fruit preparation at the bottom of the pot. Its special feature is that it combines the freshness of a fermented dairy product with fruity sweetness, while limiting fat. With only 97.6 kcal per 100 g, it has a light profile: 4 g of protein, 14 g of carbohydrate and barely 2.77 g of fat. It is a practical option for an indulgent dessert or a snack, as long as you watch the added sugar content. It easily finds a place in a balanced diet, at breakfast or at the end of a meal.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 98 kcal |
| Kilojoules | 411 kJ |
| Protein | 4 g |
| Carbohydrate | 14 g |
| Fat | 2,8 g |
| Fibre | 0,3 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Calcium120 mg15 %
- Omega-3 ALA0,03 g1 %
- Omega-6 LA0,05 g1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Low-fat fruit-on-the-bottom yoghurt is best enjoyed well chilled, straight from the fridge. Before eating it, stir the fruit into the yoghurt to spread the flavours and avoid concentrating the sugar in a single mouthful. A portion is one individual pot (around 100 to 125 g), perfect for teatime, breakfast or a light dessert.
- Calories and nutrition facts: 97.6 kcal per 100 g is low, but most of the carbohydrate comes from the fruit and sometimes from added sugars. Read the label carefully to compare brands.
- Protein: with 4.3 g per 100 g, it provides milk protein that helps with fullness and muscle maintenance.
- Minerals and vitamins: like all dairy products, it provides calcium, phosphorus and a little B vitamins.
To limit sugars, you can prefer a homemade version: a low-fat plain yoghurt or fat-free fromage blanc topped with chopped fresh fruit. That way you control the amount of sugar and add fibre that is missing from industrial preparations. Comparing it with other products in the dairy products family will help you choose the format that best suits your goals.
Tips for athletes: this yoghurt makes a practical snack thanks to its natural combination of carbohydrate (fruit) and milk protein. After a session, it contributes to recovery by helping to replenish stores and provide amino acids. To boost the protein intake, pair it with nuts or oat flakes, or include it in protein snack ideas. When you are trying to gain mass, you can enrich it with granola or honey; when cutting, keep to the plainest version possible.
Weight control: despite its reassuring name, the term « low-fat » mainly concerns fat, not necessarily sugar. Its calorie density remains low, which makes it an interesting weight-loss ally in moderation. Check the added sugars mention and choose the least sweetened versions. For an even simpler dessert, plain yoghurt remains a safe bet. For storage, respect the use-by date and always keep it cold, at between 0 and 6 °C. To put this food in context alongside others, see the food calorie table and adjust your portions to your daily needs.