Yogurt Nutrition Facts
61 calories per 100g serving
Last updated:
Plain whole milk yogurt has about 61 calories per 100g with 3.5g protein, 5g carbs, and 3.3g fat. It contains live active cultures (probiotics) that support gut health, plus calcium, phosphorus, and B vitamins. A fermented food with creamy tang.
Protein
3.47g
23% of calories
Carbs
4.66g
31% of calories
Fat
3.25g
48% of calories
Nutrition Facts
Per 100g (100g)
| Nutrient | Amount |
|---|---|
| Calories | 61 kcal |
| Protein | 3.47g |
| Total Carbohydrates | 4.66g |
| Total Fat | 3.25g |
| Dietary Fiber | 0g |
| Sugars | 4.66g |
| Saturated Fat | 2.1g |
| Cholesterol | 13mg |
| Sodium | 46mg |
| Potassium | 155mg |
| Vitamin A | 27mcg |
| Vitamin C | 0.5mg |
| Calcium | 121mg |
| Iron | 0.05mg |
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Weight Loss
Choose plain over flavored to avoid added sugar — flavored yogurts can have 3x the calories. A 200g bowl with fresh berries gives 7g protein for about 122 calories.
Muscle Gain
Greek yogurt has more protein, but regular yogurt works well mixed into smoothies or as a base for overnight oats. Add granola, nuts, and honey for a calorie-dense snack.
Maintenance
A probiotic-rich food that supports digestive health. Keep plain yogurt in the fridge and customize toppings daily — berries one day, granola the next, honey and nuts another.
Meal Ideas with Yogurt
Did you know?
Yogurt is one of the oldest prepared foods in history — dating back to at least 5000 BC in Mesopotamia. The word "yogurt" comes from the Turkish "yogurmak" meaning "to thicken." Genghis Khan reportedly fed his army yogurt, believing it gave them courage in battle.
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Take the free quizCommon Questions About Yogurt
How many calories are in Yogurt?
Yogurt contains 61 calories per 100g serving. It provides 3.47g of protein, 4.66g of carbs, and 3.25g of fat.
Is Yogurt good for weight loss?
Choose plain over flavored to avoid added sugar — flavored yogurts can have 3x the calories. A 200g bowl with fresh berries gives 7g protein for about 122 calories.
What pairs well with Yogurt?
Great pairings include: Yogurt parfait with granola, honey, and mixed berries, Yogurt-marinated chicken thighs with rice and cucumber salad, Smoothie bowl with yogurt, banana, and nut butter. These combinations provide a balanced mix of macronutrients.