Nutritional information label on fat free yoghurt pot. It lists the typical values of energy (58 calories), protein (3.8 grams), carbohydrate (10.5 grams) and fat (0.1 grams) in 100 grams of fat free yoghurt. Yoghurt is a rich source of protein and calcium. However, it is also high in cholesterol and saturated fats, which are linked to heart disease. Yoghurt is made by the fermentation of milk using bacteria.