Dannon Light + Fit Nonfat Yogurt: 12g Protein, Labelgrade B+ (80/100)
B+ 80 / 100 — An efficient low-calorie protein cup: 12g of protein for under 80 calories, zero fat, almost no sodium, and a low total sugar load. The catch is how it gets there — added fructose plus two artificial sweeteners (sucralose and acesulfame potassium). If you avoid non-nutritive sweeteners, this is not your yogurt; if you don't mind them, it's one of the leanest protein-per-calorie cups on the shelf.
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Dannon Light + Fit Nonfat Yogurt is the original “diet yogurt” — 12 g of protein for about 80 calories in a 5.3 oz (150 g) cup (USDA FDC 2746331), with no fat and almost no sodium. It earns a B+ (80/100): the macros are excellent across the board, but the page can’t pretend the low calorie and low sugar numbers happen for free. They happen because sucralose and acesulfame potassium are doing the sweetening that 15+ grams of sugar would do in a regular flavored yogurt. Whether that’s a fair trade is the entire decision with this cup.
Why the B+
| Dimension | Grade | Score | Why |
|---|---|---|---|
| Protein density | C | 62 / 100 | 8 g per 100 g — solid for an 80-calorie cup, but short of a strained Greek yogurt’s ~10 g, because Light + Fit is thickened with starch, not strained |
| Ingredient quality | B+ | 80 / 100 | A short, recognizable list, but the two artificial sweeteners (sucralose, acesulfame potassium) plus added fructose are the flags — clean on length, sweetener-dependent in substance |
| Saturated fat | A+ | 100 / 100 | 0 g — it’s a nonfat yogurt |
| Sodium | A+ | 100 / 100 | 45 mg per cup, ~2% of the daily limit — negligible |
| Sugar | A- | 88 / 100 | 7 g total, 3 g added — genuinely low, but only because non-nutritive sweeteners carry most of the sweetness |
| Fiber | F | 30 / 100 | 0 g — structural for a dairy yogurt with no added fiber |
The two A+ scores (fat, sodium) and the A- sugar score are what pull the overall into the B+ range. The honest counterweight the number can’t show is that the B+ ingredient grade reflects a clean-looking label, not a clean sweetening method — strip out the sucralose and Ace-K and this becomes a thin, barely-sweet yogurt.
The diet-yogurt trade, stated plainly
Light + Fit has been the default “I’m watching calories” yogurt for years, and the reason is the ratio: 6.6 calories per gram of protein is about as good as it gets in dairy, on par with plain nonfat Greek and better than almost anything that comes pre-flavored. You get a sweet, fruit-flavored cup for the calorie cost of a few baby carrots.
The cost is in the ingredient line. The third ingredient is fructose (the 3 g of added sugar), but the bulk of the perceived sweetness comes from acesulfame potassium and sucralose listed in the “less than 1%” block. That’s the mechanism behind the headline 80 calories: replace ~12–15 g of sugar with two zero-calorie sweeteners and the number collapses. Nothing here is hidden or unusual — it’s the standard formula for the category — but it’s the thing to know before you buy. If sucralose and Ace-K are a hard no for you, no amount of good macro math changes that, and you should stop reading here and buy plain Greek.
Light + Fit vs. Yoplait Greek 100
The fair shelf comparison is the other “lots of protein, almost no calories” single-serve cups. Here is how Light + Fit lines up against the three Yoplait Greek 100 flavors it competes with most directly (all 5.3 oz / 150 g cups, USDA-verified):
| Product | Protein | Calories | Added sugar | Sweetened with |
|---|---|---|---|---|
| Dannon Light + Fit (this cup) | 12 g | 80 | 3 g | Fructose + sucralose + Ace-K |
| Yoplait Greek 100 Peach | 14 g | 100 | ~2 g | Fructose/sugar + sucralose + Ace-K |
| Yoplait Greek 100 Strawberry | 14 g | 100 | ~2 g | Fructose/sugar + sucralose + Ace-K |
| Yoplait Greek 100 Blueberry | 14.4 g | 101 | ~2 g | Sugar/fructose + sucralose + Ace-K |
The takeaway is that Light + Fit and Yoplait Greek 100 are the same product strategy in two cups. Identical sweetener system (sucralose + acesulfame potassium), nearly identical added sugar, and the only real difference is positioning: Yoplait is strained Greek and spends ~20 extra calories to deliver ~2 more grams of protein; Light + Fit trades those 2 grams for the lowest possible calorie count. Pick Light + Fit when 80 calories is the priority and Yoplait when you’d rather have the extra protein — but don’t pick one expecting it to dodge the sweeteners the other uses, because it won’t.
If artificial sweeteners are the dealbreaker, neither of these is your cup; that’s where the stevia/monk-fruit lines (Triple Zero, Two Good) and plain nonfat Greek come in, and all of them sit one shelf over.
Whole-food equivalent
One cup (12 g protein) ≈ 39 g of cooked chicken breast — about 1.4 oz — at roughly a quarter of chicken’s calories per gram of protein. That lean efficiency is genuinely the product’s strength and the reason it’s endured as a diet staple. The honest counterpoint: you can reproduce it at home by stirring a no-calorie sweetener into plain nonfat yogurt and get the same 12 g for the same ~80 calories without the modified starch. What you’re paying Light + Fit for is that it comes portioned, flavored, and ready in the fridge — and whether that convenience is worth the sucralose and Ace-K is, again, the whole question.
Ingredients
Cultured nonfat milk, water, fructose, and (each under 1%): natural and artificial flavors, fruit and vegetable juice for color, lemon juice concentrate, modified food starch, acesulfame potassium, sucralose, potassium sorbate to maintain freshness, and the yogurt cultures L. bulgaricus and S. thermophilus. The starch is the thickener that stands in for straining; the two bolded sweeteners are the reason the cup is 80 calories. (Verbatim source: USDA Branded Foods entry, FDC 2746331.)
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Quick Facts
Per serving · 1 cup (150 g)
See how this fits your day — protein calculator · macro calculator
Full nutrition facts
| Nutrient | Per Serving (1 cup (150 g)) |
|---|---|
| Calories | 79.5 |
| Protein | 12g |
| Total Fat | 0g |
| Saturated Fat | 0g |
| Trans Fat | 0g |
| Total Carbohydrates | 9g |
| Dietary Fiber | 0g |
| Total Sugars | 7g |
| Added Sugars | 3g |
| Sodium | 45mg |
| Cholesterol | 10.5mg |
| Calcium | 140mg |
| Iron | 0mg |
| Potassium | 140mg |
Scope: This page applies specifically to Dannon Light + Fit Nonfat Yogurt (5.3 oz (150 g)) · UPC 00036632040787. Other sizes, flavors, or formulations may differ.
How this fits each diet
Each score is computed from the same USDA nutrition + ingredient data, against the published rules of each diet. They tell you "does this food fit this diet" — not whether the diet is right for you.
contains animal-derived ingredients
contains no listed meat or fish
no wheat, barley, rye, or malt detected in USDA ingredient list
Frequently Asked Questions
How much protein is in Dannon Light + Fit?
12 g per 5.3 oz (150 g) cup (USDA FDC 2746331), or 8 g per 100 g. That clears the FDA 'high in protein' line (12 g is 24% of the Daily Value) and is strong for a cup this light. The protein is all from the cultured nonfat milk — there are no added milk-protein concentrates.
How is it only 80 calories?
It is nonfat (0 g fat removes 9 calories per gram) and it skips most of the sugar. Of the 9 g of carbs, only 3 g is added sugar; the rest of the sweetness is sucralose and acesulfame potassium, which add taste without calories. 12 g of protein at 80 calories works out to about 6.6 calories per gram of protein — as efficient as plain nonfat Greek yogurt.
Does it contain artificial sweeteners?
Yes — both sucralose (Splenda) and acesulfame potassium (Ace-K), plus a little added fructose. This is the defining trade of the original Light + Fit line: the low calorie and low sugar numbers exist because non-nutritive sweeteners are carrying the sweetness. If you avoid sucralose and Ace-K, this is the wrong cup.
Why only a C for protein density when it's marketed on protein?
8 g per 100 g is good for an 80-calorie cup, but it is short of a strained Greek yogurt's ~10 g per 100 g. Light + Fit is not strained — it is cultured nonfat milk thickened with modified food starch — so it carries more water and less protein by weight than a true Greek cup. The C is a density grade, not a knock on the 12 g total.
How does it compare to Yoplait Greek 100?
Very close. Yoplait Greek 100 (peach, strawberry, blueberry) runs 14 g protein for 100 calories versus Light + Fit's 12 g for 80, and both use the same sucralose + acesulfame potassium sweetener system. Light + Fit is leaner on calories and protein; Yoplait gives you ~2 g more protein for ~20 more calories. The sweetener strategy is identical, so neither is the 'cleaner' option.
Is this the Greek version?
No. This is the original (non-Greek) Light + Fit, made from cultured nonfat milk and thickened with modified food starch rather than strained. Dannon also sells a separate Light + Fit Greek line with a similar calorie count but different texture and ingredients — check the lid.
Is it a good choice on a diet?
For pure calorie-to-protein math, yes — 12 g of protein for 80 calories is one of the most efficient ratios in the dairy case, with negligible fat and sodium. The only real question is whether you are comfortable with sucralose and acesulfame potassium. If you are, it is a legitimately strong diet snack; if not, plain nonfat Greek with your own fruit hits the same numbers.