Nonfat Yogurt

Keep refrigerated in original container. Freezing may separate whey; thaw in fridge and stir before use.

Values approximate; check label for specific product. Contains live cultures (probiotics) in most brands.

Use as a sour cream substitute in baking and cooking (1:1 ratio), though texture may be thinner.

Drain through cheesecloth for 4–8 hours to make a thicker product closer to Greek yogurt.

Stir before using to incorporate any liquid that has separated.

Check the label for live cultures if you want probiotic benefits.

Heating nonfat yogurt too quickly or to high temperatures, which can break down the cultures.

Using expired yogurt; discard if it smells sour or has mold.

Assuming all nonfat yogurts have live cultures; some are heat-treated after culturing.