TempoLife › Calorie database › Dairy › Yogurt
Yogurt calories and nutrition facts
100 grams of yogurt contains 61 calories, with 3.5 g of protein, 4.7 g of carbohydrate and 3.3 g of fat. It provides 4.7 g of sugar per 100 g. Most of its calories come from fat.
Plain whole-milk yogurt is about 149 calories a cup — gentler than Greek because nothing has been strained out, and correspondingly lower in protein. It is the right yogurt for cooking, marinades and raita, where Greek would be too thick. Anything with fruit on the bottom is a different food; check the sugar line.
Where the calories come from
Protein 22% Carbs 30% Fat 48%
How yogurt compares
Per 100 g, against the closest dairy in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Yogurt | 61 kcal | 3.5 g | 4.7 g | 3.3 g |
| Whole milk | 61 kcal | 3.2 g | 4.8 g | 3.3 g |
| Buttermilk | 62 kcal | 3.2 g | 4.9 g | 3.3 g |
| Low sodium milk | 61 kcal | 3.1 g | 4.5 g | 3.5 g |
| Filled milk with lauric acid oil | 63 kcal | 3.3 g | 4.7 g | 3.4 g |
Nutrition facts for yogurt
| Nutrient | Per 100 g | Per 1 cup |
|---|---|---|
| Calories | 61 kcal | 149 kcal |
| Protein | 3.5 g | 9 g |
| Carbohydrate | 4.7 g | 12 g |
| Fat | 3.3 g | 8 g |
| Fiber | 0 g | 0 g |
| Sugar | 4.7 g | 12 g |
| Saturated fat | 2.1 g | 5 g |
| Salt | 0.1 g | 0 g |
Print an EU-style nutrition label for yogurt — per 100 g and per portion.
Vitamins and minerals in yogurt
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Vitamin B12 | 0.37 µg | 15% |
| Riboflavin (B2) | 0.14 mg | 11% |
| Calcium | 121 mg | 9% |
| Phosphorus | 95 mg | 8% |
| Zinc | 0.59 mg | 5% |
| Selenium | 2.2 µg | 4% |
| Magnesium | 12 mg | 3% |
| Potassium | 155 mg | 3% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common yogurt servings
How many calories in a portion of yogurt — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 100 g (100 g) | 61 kcal | 4 g | 5 g | 3 g |
| ½ container (113 g) | 69 kcal | 4 g | 5 g | 4 g |
| 1 container (170 g) | 104 kcal | 6 g | 8 g | 6 g |
| 1 container (227 g) | 138 kcal | 8 g | 11 g | 7 g |
| 1 cup (245 g) | 149 kcal | 9 g | 12 g | 8 g |
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Related guides
Frequently asked questions
How many calories are in yogurt?
Yogurt has 61 calories per 100 grams. A typical serving of 1 cup (245 g) has about 149 calories.
How much protein is in yogurt?
Yogurt contains 3.5 g of protein per 100 g, or about 9 g per 1 cup.
How much sugar is in yogurt?
Yogurt contains 4.7 g of sugar per 100 g. Nutrition values are reference figures; brands and preparation change the real amount, so weigh and log what you actually eat.
Is yogurt low in carbs?
Yes by the numbers: Yogurt has 4.7 g of carbohydrate per 100 g. People following low-carb or keto approaches often include foods in this range — portion size and your own plan still decide.
Is yogurt low in calories?
Compared with other dairy it is: 61 kcal per 100 g versus a category median of 196.5 kcal.
Are these yogurt calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #171284 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
