Calories in Whole Milk Yogurt: Nutrition Facts & Serving Sizes
Per 1 cup (8 fl oz) (245g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One 8 oz container of whole milk yogurt (227g) contains 139 calories with 7.9g of protein, 10.7g of carbs, and 7.5g of fat. Per 100g, whole milk yogurt provides 61 calories, 3.5g of protein, 4.7g of carbs, and 3.3g of fat. The carbs come almost entirely from lactose (natural milk sugar) at 4.7g per 100g. Whole milk yogurt is higher in fat and calories than low-fat or non-fat versions, but that fat provides satiety and delivers fat-soluble vitamins. Calcium at 121mg per 100g is the standout micronutrient, covering about 9% of the daily value per 100g. Vitamin B12 at 0.4mcg per 100g (17% daily value) supports nerve function and energy metabolism. For anyone who wants a filling, nutrient-dense snack, whole milk yogurt is a solid choice with a balanced macronutrient profile.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 container (8 oz) (227g) | 138.5 | 7.9g | 10.7g | 7.5g | 0g |
| 1 container (6 oz) (170g) | 103.7 | 6g | 8g | 5.6g | 0g |
| 0.5 container (4 oz) (113g) | 68.9 | 4g | 5.3g | 3.7g | 0g |
| 1 cup (8 fl oz) (245g) | 149.5 | 8.6g | 11.5g | 8.1g | 0g |
| 100g | 61 | 3.5g | 4.7g | 3.3g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 61 | 3% |
| Protein | 3.5g | 7% |
| Total Fat | 3.3g | 4% |
| Saturated Fat | 2.1g | 11% |
| Total Carbohydrates | 4.7g | 2% |
| Dietary Fiber | 0g | |
| Sugars | 4.7g | 9% |
| Sodium | 46mg | 2% |
| Cholesterol | 13mg | 4% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 2.1g | 1% |
| Cholesterol | 13mg | 4% |
| Calcium | 121mg | 9% |
| Iron | 0.1mg | 1% |
| Potassium | 155mg | 3% |
| Vitamin A | 27mcg | 3% |
| Vitamin C | 0.5mg | 1% |
| Vitamin D | 0.1mcg | 1% |
| Vitamin B12 | 0.4mcg | 17% |
| Magnesium | 12mg | 3% |
| Phosphorus | 95mg | 8% |
| Zinc | 0.6mg | 5% |
| Selenium | 2.2mcg | 4% |
| Folate | 7mcg | 2% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 0.1mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Whole Milk Yogurt
Whole milk yogurt is a fermented dairy product that provides probiotics, the live bacteria that support gut health. Fermentation creates lactic acid bacteria including Lactobacillus and Streptococcus thermophilus, which have been studied for their role in improving digestive function, reducing bloating, and supporting immune health. A healthy gut microbiome is increasingly linked to better overall health and even mood regulation.
The calcium content at 121mg per 100g is one of the most practical reasons to eat yogurt regularly. Calcium is essential for bone density, which matters for anyone doing heavy resistance training over months and years. Low calcium intake over time is associated with increased fracture risk. Dairy remains one of the most bioavailable calcium sources available.
The vitamin B12 content (0.4mcg per 100g, 17% daily value) supports nerve function and the production of red blood cells. B12 is found almost exclusively in animal products, making dairy like yogurt an important source for people who do not eat much meat.
The protein in whole milk yogurt is high-quality, containing all essential amino acids. The fat content (3.3g per 100g) slows digestion, contributing to longer-lasting fullness compared to fat-free yogurt. This makes it a practical snack between meals or before bed for those tracking protein throughout the day.
Dietary Considerations
Whole milk yogurt is not suitable for vegans or those with lactose intolerance, though many people with mild lactose intolerance tolerate yogurt better than milk because the fermentation process breaks down some lactose. It is naturally gluten-free. Whole milk yogurt is not keto-friendly in large amounts due to its lactose content, but a small serving can fit within a low-carb approach. For weight loss, whole milk yogurt is more filling than low-fat versions because the fat slows digestion, potentially leading to lower overall calorie intake. It is a good alternative to snacks with no nutritional value.
Daily Intake (100g)
100g of whole milk yogurt provides 3% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in whole milk yogurt?
Whole milk yogurt has 61 calories per 100g. An 8 oz container (227g) contains about 139 calories. A 6 oz container (170g) has roughly 104 calories. These numbers are for plain, unflavored whole milk yogurt. Flavored varieties with added fruit or sugar will have significantly more calories.
Is whole milk yogurt good for weight loss?
Whole milk yogurt can support weight loss. The protein and fat combination keeps you fuller than low-fat alternatives, which may reduce overall calorie intake. Research suggests full-fat dairy is not associated with greater weight gain than low-fat dairy. Stick to plain, unsweetened varieties to avoid added sugar calories.
How much protein in whole milk yogurt?
Whole milk yogurt has 3.5g of protein per 100g. An 8 oz container (227g) provides about 7.9g of protein. If you want more protein from yogurt, Greek yogurt is strained to concentrate protein to about 9g per 100g, making it a better option for hitting high protein targets.
What is the difference between whole milk yogurt and Greek yogurt?
Greek yogurt is strained to remove more whey, concentrating the protein (9g per 100g vs 3.5g in regular yogurt) and making it thicker. Greek yogurt is lower in carbs and higher in protein. Whole milk yogurt has a looser texture and a more balanced macronutrient profile. Greek yogurt is generally better for protein-focused eating.
Does whole milk yogurt have probiotics?
Yes, whole milk yogurt contains live probiotic cultures including Lactobacillus bulgaricus and Streptococcus thermophilus. These bacteria support digestive health and gut microbiome diversity. Look for labels that say 'contains live and active cultures' to ensure the probiotics are present.
Is whole milk yogurt the same as regular yogurt?
Whole milk yogurt is a type of regular yogurt made from whole milk (about 3.25% fat). Other yogurt types include low-fat (2% milk), non-fat (0%), and Greek (strained). Whole milk yogurt has more fat (3.3g per 100g) and slightly more calories (61 vs approximately 56 cal per 100g) than low-fat versions.
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