Nonfat Yogurt One container of nonfat yogurt contains right around 130 calories and 14 grams of protein, not to mention nearly 50 percent of you daily calcium needs. It makes a filling snack, especially if you add berries or nuts to it. But, most importantly, yogurt may be a dieter’s best friend. A 2011 Harvard study found that people who ate more yogurt lost about .8 pounds every four years. That’s pretty good for simply eating a delicious snack.