To receive the benefits of yogurt without packing on pounds, choose low-fat, low-sugar yogurt. A 6-ounce container of low-fat yogurt without added sugar contains from 90 to 120 calories, and nonfat yogurt has less than 0.5 percent milk fat. Sugar from fruit is healthier than high-fructose corn syrup that may be added to yogurt. Even frozen yogurt is lower in fat than ice cream. An additional yogurt benefit: People who are lactose-intolerant can eat some yogurt because much of the milk sugar has been removed and converted to lactic acid.