EatSeeNutrition information: plain yogurt
| Nutrient | Carbs 100 g | % RI* | Cup of yogurt (150 g) |
|---|---|---|---|
| Energy | 61 kcal255 kJ | 3% | 92 kcal385 kJ |
| Fat | 3.3 g | 5% | 5 g |
| of which saturated fatty acids | 2.1 g | 11% | 3.2 g |
| Carbs | 4.7 g | 2% | 7.1 g |
| of which sugars | 4.7 g | 5% | 7.1 g |
| Fiber | 0 g | - | 0 g |
| Protein | 3.5 g | 7% | 5.3 g |
| Salt | 0.12 g | 2% | 0.18 g |
| Water | 87.9 g | - | 131.9 g |
* RI = reference intake for an average adult (8400 kJ / 2000 kcal). Carbs exclude fiber, as shown on EU food labels.
How many calories are in plain yogurt?
Calories and macronutrients in typical servings. Use the calculator at the top of the page to calculate a different weight.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 tablespoon20 g | 12 kcal | 0.7 g | 0.9 g | 0.7 g |
| 100 g | 61 kcal | 3.5 g | 4.7 g | 3.3 g |
| Cup of yogurt150 g | 92 kcal | 5.3 g | 7.1 g | 5 g |
| Large container400 g | 244 kcal | 14 g | 18.8 g | 13.2 g |
Vitamins and minerals
Per 100 g, plain yogurt contains the most calcium (15% RI), vitamin B12 (15%), and phosphorus (14%). We show nutrients that provide at least 2% of the RI per 100 g.
| Nutrient | Carbs 100 g | % RI |
|---|---|---|
| Potassium | 155 mg | 8% |
| Calcium | 121 mg | 15% |
| Magnesium | 12 mg | 3% |
| Phosphorus | 95 mg | 14% |
| Zinc | 0.6 mg | 6% |
| Selenium | 2.2 µg | 4% |
| Vitamin B1 (thiamin) | 0.03 mg | 3% |
| Vitamin B2 (riboflavin) | 0.14 mg | 10% |
| Vitamin B6 | 0.03 mg | 2% |
| Folate | 7 µg | 4% |
| Vitamin B12 | 0.37 µg | 15% |
| Vitamin A | 27 µg | 3% |
| Vitamin D | 0.1 µg | 2% |
Plain yogurt compared with other foods
Plain yogurt has more calories per 100 g than 19% of the dairy and egg products in our chart. Here are products from the dairy and eggs category with a similar calorie count (kcal per 100 g):
- Buttermilk40 kcal
- Milk 2%50 kcal
- Egg white52 kcal
- 0% Greek yogurt59 kcal
- Plain yogurt61 kcal
- Milk 3.2%61 kcal
- Cottage cheese98 kcal
- Fruit yogurt99 kcal
- Cream 12%135 kcal
Plain yogurt in meal plans
You’ll find this food in ready-made meal plans for 7 days, with recipes and a shopping list:
- 1800 kcal meal plan – day 3: blueberry French toast
- 2000 kcal meal plan – day 2: plain yogurt with pear, almonds, and cinnamon
- 2500 kcal meal plan – day 1: mango yogurt smoothie
- Vegetarian meal plan – day 1: overnight oats with yogurt and blueberries
Recipes with this ingredient
- Plain yogurt with pear, almonds, and cinnamon - about 198 kcal per serving
- Mango yogurt smoothie - about 214 kcal per serving
- Overnight oats with yogurt and blueberries - about 437 kcal per serving
- Chicken in curry sauce with rice - about 631 kcal per serving
- New potatoes with a fried egg and Polish cucumber salad (mizeria) - about 517 kcal per serving
- Sponge omelet with strawberries – about 345 kcal per serving
Find more ideas in recipes with calories and macros.
FAQs
How many calories are in a cup of yogurt?
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How much protein is in plain yogurt?
How many carbs are in plain yogurt?
Data source: USDA FoodData Central, SR28 database - “Yogurt, plain, whole milk, 8 grams protein per 8 ounce” (NDB 01116). Polish names and serving sizes: EatSee editorial team. Values are estimates and depend on the variety, size, and preparation method; for packaged products, refer to the label for exact information. This page is for informational purposes only and does not replace advice from a doctor or dietitian. Updated: . How we put together our calorie chart.