Calories in 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 plain yogurt (227g) contains 139 calories with 7.9g of protein, 10.7g of carbs, and 7.5g of fat. Per 100g, yogurt provides 61 calories, 3.5g of protein, 4.7g of carbs, and 3.3g of fat. The carbs are almost entirely lactose, the natural sugar in dairy. Yogurt is made by fermenting milk with live bacterial cultures, which gives it its tangy flavor and probiotic content. Calcium at 121mg per 100g (9% daily value) is the standout micronutrient for bone health. Vitamin B12 at 0.4mcg per 100g (17% daily value) is important for nerve function and energy metabolism. Yogurt is one of the most versatile dairy foods. It works as a high-protein breakfast, a post-workout snack, a cooking ingredient, or a base for dressings and dips. For anyone building muscle or managing weight, plain yogurt is a nutrient-dense, filling option worth including regularly.
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 |
Track Yogurt in CaloBurner
Snap a photo to log calories and macros instantly.
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 Yogurt
Yogurt is one of the most studied functional foods because of its probiotic content. The live bacterial cultures added during fermentation, primarily Lactobacillus bulgaricus and Streptococcus thermophilus, survive in the gut and contribute to a healthy microbiome. A diverse, healthy gut microbiome is associated with better digestion, reduced bloating, stronger immune function, and even improved mood. For anyone eating a diet high in processed foods, adding yogurt regularly can help restore gut balance.
The calcium content at 121mg per 100g is one of the most practical reasons to eat yogurt daily. Calcium is critical for bone density, which matters especially for those doing heavy lifting. Squats, deadlifts, and rows place significant compressive load on bones, and adequate calcium intake is necessary for bones to adapt and strengthen over time.
The protein in yogurt (3.5g per 100g) has a strong amino acid profile from the dairy base. It contains both casein and whey proteins. Casein digests slowly, making yogurt a smart bedtime snack that supplies amino acids throughout the night while muscles recover from training.
The vitamin B12 (0.4mcg per 100g) contributes to daily intake without effort. B12 supports nerve health and the production of red blood cells. It is found almost exclusively in animal products, making dairy yogurt an important source, especially for people who eat limited meat.
Dietary Considerations
Yogurt contains dairy and is not suitable for vegans or people with lactose intolerance, though many individuals with mild lactose intolerance tolerate yogurt better than milk because the fermentation process breaks down some lactose. It is naturally gluten-free. Yogurt is not keto-friendly in large amounts due to lactose, but a small serving can fit. For weight loss, plain yogurt is an excellent choice. The combination of protein and fat promotes satiety for relatively few calories. Always choose plain, unsweetened yogurt. Flavored yogurts often contain 15 to 25g of added sugar per container, significantly increasing calorie count.
Daily Intake (100g)
100g of yogurt provides 3% of a 2,000-calorie diet.
Track Your Intake
See how yogurt fits your personal calorie and macro targets.
Related Foods
Frequently Asked Questions
How many calories in yogurt?
Plain 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. Flavored yogurts with added fruit or sugar can have 150 to 250 calories per container depending on the brand.
Is yogurt good for weight loss?
Plain yogurt is a solid weight loss food. The protein and fat combination promotes satiety, and at 61 calories per 100g, you can eat a generous portion without using up a large chunk of your daily calorie budget. Avoid flavored yogurts with added sugar. Stick to plain and add your own fruit if needed.
How much protein in yogurt?
Plain whole milk yogurt has 3.5g of protein per 100g. An 8 oz container (227g) provides about 7.9g of protein. If protein is your main priority, Greek yogurt is strained to remove whey and provides roughly 9g of protein per 100g, making it a better option for hitting high protein targets.
Does yogurt have probiotics?
Yes, yogurt contains live probiotic cultures including Lactobacillus bulgaricus and Streptococcus thermophilus. These bacteria support digestive health and gut microbiome diversity. Look for yogurt labeled 'contains live and active cultures' to confirm the probiotics are present and viable.
What is the difference between yogurt and Greek yogurt?
Greek yogurt is strained to remove excess whey, concentrating its protein to about 9g per 100g versus 3.5g in regular yogurt. Greek yogurt is thicker, lower in carbs, and higher in protein. Regular yogurt has a looser texture and is slightly lower in calories. Greek yogurt is generally better for protein intake while regular yogurt is closer to a complete balanced dairy snack.
Is yogurt keto-friendly?
Regular yogurt contains 4.7g of carbs per 100g from lactose, making it difficult to fit into a strict keto diet. A small 100g serving can work within some keto plans, but a full cup or container (245g) provides 11.5g of carbs. Greek yogurt with fewer carbs may be more manageable for low-carb diets.
Track Yogurt in Your Diet
Snap a photo of your meal and CaloBurner will calculate the exact calories and macros. No food weighing required.