Ratio Protein Yogurt: Calories, Nutrition Facts, and Health Benefits (2026)

Ratio Protein Yogurt contains 150 calories per cup (150 g), with 15 g of protein and only 5 g of carbs. It is notable for its low sugar content of 1.9 g and high fat content of 7 g, making it suitable for low-carb and keto diets.

This page provides detailed nutrition information for Ratio Protein Yogurt, including its calorie content, macronutrient breakdown, and health benefits. It also explores how this yogurt fits into various dietary goals and its impact on blood sugar levels.

Ratio Protein Yogurt Nutrition Facts (Per Serving and Per 100 g)

The following table outlines the nutrition facts for Ratio Protein Yogurt, highlighting key components such as calories, protein, and fat content.

Values are for 1 cup (150 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	150	100	8%
Protein	15.0 g	10.0 g	30%
Carbohydrates	5.0 g	3.3 g	2%
Fiber	0.0 g	0.0 g	0%
Sugar	1.9 g	1.3 g	-
Fat	7.0 g	4.7 g	9%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	225 mg	150 mg	5%
Calcium	165 mg	110 mg	13%
Sodium	60 mg	40 mg	3%

About 14% of ratio protein yogurt calories come from carbohydrates, 42% from protein and 44% from fat.

Ratio Protein Yogurt by Health Goal

In this section, we evaluate Ratio Protein Yogurt based on common dietary goals, providing insights into its suitability for different nutritional needs.

Goal	Rating	Why
Weight loss	Fair	150 calories per serving
Blood sugar / diabetes	Excellent	Glycemic load of about 1 per serving
Bone health	Good	Provides 165 mg calcium (13% DV) for bones
Digestion	Good	Yogurt and kefir add probiotics; the lactose in dairy bothers some people
Heart health	Good	Calcium and protein; lower-fat options cut the saturated fat
Muscle gain	Good	Good protein source at 15 g per serving

Ratio Protein Yogurt and Blood Sugar

Glycemic index: 20. Glycemic load: 1 per serving.

Ratio Protein Yogurt has a glycemic load of about 1 per serving, so it has minimal effect on blood sugar; what carbohydrate it has is mostly lactose. Its protein and fat slow the rise from a meal.

How Ratio Protein Yogurt Compares to Other Dairy and Alternatives

The comparison table below illustrates how Ratio Protein Yogurt stacks up against other dairy products and alternatives in terms of calories, protein, and carbohydrate content.

Food (per 100 g)	Calories	Protein (g)	Fat (g)	Calcium (mg)
Ratio Protein Yogurt	100	10.0	4.7	110
Oikos Pro 20g Protein Yogurt	87	13.3	1.7	130
Fage Total 0% Greek Yogurt	53	10.6	0.0	118
Good Culture Cottage Cheese	73	9.3	2.7	80

Ratio Protein Yogurt Myths, Checked

Ratio yogurt is fat-free diet yogurt , False. It is intentionally higher in fat and low in carbs for a keto-style profile.

Keto yogurt has no carbs , Misleading. It is low carb, around 3 g, not zero.

How to Track Ratio Protein Yogurt

Dairy and its alternatives vary widely, full-fat versus low-fat, and especially plant milks, differ a lot in protein, fat and calcium, so the label matters. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log ratio protein yogurt accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see best calcium sources ranked, fortified vs whole-food nutrients compared, and complete protein sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in a cup of Ratio Protein yogurt?

A cup of Ratio Protein Yogurt contains 150 calories. This makes it a relatively low-calorie option compared to many other yogurts on the market.

Is ratio protein yogurt good for weight loss?

Yes, Ratio Protein Yogurt can be beneficial for weight loss due to its high protein content of 15 g and low carb content of 5 g, which may help promote satiety.

Can people with diabetes eat ratio protein yogurt?

People with diabetes can include Ratio Protein Yogurt in their diet. It has a low glycemic load of about 1 per serving, which is unlikely to cause significant blood sugar spikes.

How much protein is in ratio protein yogurt?

Ratio Protein Yogurt contains 15 g of protein per cup (150 g). This high protein content makes it a good choice for those looking to increase their protein intake.

Is ratio protein yogurt high in sugar?

Ratio Protein Yogurt is low in sugar, with only 1.9 g per serving. This low sugar content makes it a suitable option for those monitoring their sugar intake.

Is Ratio yogurt keto?

Yes, Ratio Protein Yogurt is considered keto-friendly. With 5 g of carbs and 7 g of fat per serving, it aligns well with ketogenic dietary guidelines.

Key Takeaways

• Ratio Protein Yogurt has 150 calories per cup.
• It contains 15 g of protein, supporting muscle maintenance.
• The yogurt has only 5 g of carbs, making it low-carb.
• It includes 1.9 g of sugar, which is low compared to other yogurts.
• With 7 g of fat, it is suitable for higher-fat diets.
• It provides 165 mg of calcium per serving, contributing to bone health.