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Calories in Yogurt

Q: How many calories in yogurt?

Plain whole milk yogurt has 61 calories per 100g. A cup (245g): 149 kcal. Non-fat yogurt: 38 kcal/100g. Flavoured yogurts: 90-120 kcal/100g.

Updated July 2026 · Reviewed by CaloriesCalc Team · Source: USDA FoodData Central

kcal

per 100g

3.5

Protein

3.3

Fat

4.7

Carbs

0.0

Fiber

149

kcal per cup (245g)

kcal per 100g

kcal per oz (28g)

Yogurt nutrition facts and calories per 100g

🦠Live probiotics — billions of CFU

🦴Calcium — 121mg per 100g

💊Vitamin B12 — 18% Daily Value

💪3.5g protein per 100g

😌Lower lactose than milk

❤️Associated with reduced type 2 diabetes risk

Calculate Calories for Any Yogurt Weight

Weight100g

Nutrition Facts

Per 100g yogurt

* % Daily Value based on a 2,000 kcal diet.

Quick summary: Plain whole milk yogurt contains 61 calories per 100g with 3.5g protein. A cup (245g) has 149 calories. Contains live probiotic cultures, 13% of daily calcium, and 22% of B12 per cup. Lower protein than Greek yogurt but more fluid with milder flavour. A staple fermented food across cultures for thousands of years.

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
Calcium	121mg	12%
Vitamin B12	0.37µg	15%
Phosphorus	94mg	8%
Riboflavin (B2)	0.14mg	11%
Potassium	155mg	3%
Vitamin A	27µg	3%
Magnesium	12mg	3%
Zinc	0.59mg	5%
Iodine	~38µg	25%
Folate (B9)	7µg	2%

Calories in Yogurt by Weight

Weight	Calories	Protein	Fat	Carbs

Macronutrient Breakdown — per 100g

Protein3.5g · 23% of calories

Fat3.3g · 49% of calories

Carbohydrates4.7g · 31% of calories

Whole milk yogurt: 61 kcal/100g. Low-fat: 56 kcal. Non-fat: 38 kcal. Flavoured yogurts: 90-120 kcal/100g (added sugar). Greek yogurt is strained yogurt — more protein, fewer carbs.

Micronutrient Highlights

🦠

Probiotics

Billions CFU

Live cultures

Lactobacillus bulgaricus + Streptococcus thermophilus

🦴

Calcium

121mg

12% DV

Bone health — highly bioavailable

💊

Vitamin B12

0.37µg

15% DV

Neurological function

⚡

Potassium

155mg

3% DV

Blood pressure support

🔬

Phosphorus

94mg

8% DV

Bone health and ATP

🔬

Riboflavin

0.14mg

11% DV

Energy metabolism

Yogurt Health Benefits

Type 2 Diabetes Prevention

A meta-analysis of 14 prospective cohort studies (covering 459,000 participants) found that yogurt consumption was associated with a 14% lower risk of type 2 diabetes. This is one of the strongest dietary associations for diabetes prevention. Proposed mechanisms include probiotic effects on insulin sensitivity, calcium and vitamin D roles in glucose metabolism, and unique dairy fatty acids (trans-palmitoleic acid) that improve insulin sensitivity.

Probiotic Benefits — Broad Clinical Evidence

Regular yogurt consumption provides billions of live bacteria per serving. Clinical evidence shows yogurt probiotics reduce the duration and severity of diarrhoea (including antibiotic-associated diarrhoea), reduce H. pylori infection, reduce IBS symptoms, and reduce upper respiratory infections. A meta-analysis of 25 trials found probiotic yogurt reduced cold and flu duration by 1.9 days.

Bone Health — Calcium and Phosphorus

A cup of yogurt provides 13% of the daily calcium requirement in a highly bioavailable form. Casein phosphopeptides in dairy protein enhance calcium absorption. Unlike calcium supplements, yogurt also provides phosphorus, magnesium, and vitamin K — all necessary for incorporating calcium into bone matrix. The combination is more effective than calcium alone.

Satiety and Appetite Regulation

Yogurt's combination of protein, fat, and live cultures makes it uniquely satisfying. Research shows yogurt as a snack reduces subsequent meal size by 100-150 calories compared to equal-calorie solid snacks. The fermentation process creates bioactive peptides that directly influence gut hormone production (GLP-1, PYY) — the same hormones that signal fullness to the brain.

Yogurt vs Other Dairy & Proteins — Calorie Comparison

Is Yogurt Suitable for Your Diet?

✅

Weight loss

Good — low cal, probiotics

⚠️

Keto

No — 5g carbs/100g from lactose

✅

Paleo

Debated

✅

Gluten-free

Yes

✅

Diabetic

Plain only — 14% lower T2D risk

✅

Gut health

Excellent probiotic food

❌

Vegan

✅

Vegetarian

Yes

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Frequently Asked Questions

How many calories in yogurt?

Plain whole milk yogurt has 61 calories per 100g. A cup (245g): 149 kcal. Non-fat yogurt: 38 kcal/100g. Flavoured yogurts: 90-120 kcal/100g.

Is yogurt good for you?

Yes — live probiotics, calcium, B12, and protein. Research links regular yogurt consumption to 14% lower type 2 diabetes risk, improved gut health, and better bone density.

Is yogurt good for weight loss?

Yes — research shows regular yogurt consumption is associated with less weight gain over time. High protein content increases satiety. Choose plain varieties to avoid added sugar.

What is the healthiest yogurt?

Plain, unsweetened Greek yogurt has the best nutritional profile — highest protein, lowest sugar, live cultures. Full-fat plain yogurt is also excellent. Avoid flavoured varieties with added sugar.

Can yogurt replace probiotics supplements?

Regular plain yogurt with live cultures provides meaningful probiotic intake. While supplements provide specific strains in controlled doses, yogurt provides a broader bacterial community with additional nutrients. Both have documented benefits.

Greek yogurt vs regular yogurt?

Greek: ~9g protein, ~4g carbs, more concentrated. Regular: ~3.5g protein, ~5g carbs, more fluid. Greek is strained to remove whey. Both have similar calcium and probiotics.

Sources

Nutrition values from USDA FoodData Central. Not medical advice.