Yogurt (Plain, Low-Fat)
A dairy product that is low in sodium and high in protein, making it a good DASH diet option for breakfast, snacks, and cooking.
Nutritional Information
Calories 154 per 1 cup (245g)
Sodium 88mg per 1 cup (245g)
Potassium 345mg per 1 cup (245g)
Fiber 0g per 1 cup (245g)
Introduction
Plain low-fat yogurt is a dairy product that is low in sodium and high in protein, making it
a good DASH diet option for breakfast, snacks, and cooking. With its thicker texture and higher
protein content than regular yogurt, plain low-fat yogurt offers versatility in both sweet and
savory applications without added sugars.
Health Benefits
- Naturally low in sodium
- Low-fat version aligns with DASH dairy recommendations
- Provides calcium as part of a balanced diet
- Good source of protein
- Contains probiotics
Preparation & Cooking
Plain low-fat yogurt can be enjoyed plain or with additions like fresh fruits, nuts, or a small
amount of honey. It works well in smoothies and shakes, can be used as a base for dips and spreads,
and serves as a substitute for sour cream or mayonnaise in many recipes. Plain low-fat yogurt
can also be used in baking as a substitute for other dairy products. No special preparation is
needed—it's ready to use straight from the container.
Storage
Plain low-fat yogurt must be refrigerated and should be used by the expiration date. Keep it
sealed when not in use to maintain freshness. Once opened, use within the recommended time frame
on the package. Store in the coldest part of the refrigerator.
Cooking Tips
- Look for plain, low-fat or non-fat versions to align with DASH recommendations
- Check for added sugars in flavored varieties—plain offers most flexibility
- Plain yogurt can be used in both sweet and savory dishes
- Look for brands with live active cultures
- Check expiration date when purchasing