Calories in yogurt (yoghurt)
Plain, whole milk. 61 kcal (255 kJ) per 100 g. Choose a portion below and every figure on the page updates.
Plain whole-milk yogurt (yoghurt) is fermented milk with 61 kcal (255 kJ) per 100 g. Fat supplies about half of its energy and the rest comes from protein and milk sugar; the 4.7 g of sugar is lactose from the milk, not added sugar. It is a good source of calcium: a cup (245 g) provides about 296 mg, roughly 23% of the Daily Value.
Where the energy comes from
Share of total energy contributed by each macronutrient, using the standard 4/4/9 kcal per gram factors:
Full nutrition breakdown
Values shown for 245 g.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 149 kcal | – |
| Energy | 625 kJ | – |
| Protein | 8.5 g | 17% |
| Total fat | 8 g | 10% |
| Saturated | 5.14 g | 26% |
| Monounsaturated | 2.19 g | – |
| Polyunsaturated | 0.23 g | – |
| Cholesterol | 32 mg | 11% |
| Total carbohydrate | 11.4 g | 4% |
| Sugars | 11.42 g | – |
| Fibre | 0 g | 0% |
| Water | 215.4 g | – |
| Vitamins | ||
| Vitamin A | 66.2 µg | 7% |
| Vitamin C | 1.225 mg | 1% |
| Vitamin D | 0.245 µg | 1% |
| Vitamin E | 0.147 mg | <1% |
| Vitamin K | 0.49 µg | <1% |
| Thiamin (B1) | 0.071 mg | 6% |
| Riboflavin (B2) | 0.348 mg | 27% |
| Niacin (B3) | 0.184 mg | 1% |
| Pantothenic acid (B5) | 0.953 mg | 19% |
| Vitamin B6 | 0.078 mg | 5% |
| Folate | 17.2 µg | 4% |
| Vitamin B12 | 0.907 µg | 38% |
| Choline | 37.2 mg | 7% |
| Minerals | ||
| Calcium | 296.5 mg | 23% |
| Iron | 0.123 mg | <1% |
| Magnesium | 29.4 mg | 7% |
| Phosphorus | 232.8 mg | 19% |
| Potassium | 379.8 mg | 8% |
| Sodium | 112.7 mg | 5% |
| Zinc | 1.446 mg | 13% |
| Copper | 0.022 mg | 2% |
| Manganese | 0.01 mg | <1% |
| Selenium | 5.4 µg | 10% |
Daily Values are the FDA reference intakes for adults and children aged 4 and over, based on a 2,000 kcal diet. They are a labelling standard, not a personal target.
Common portions
| Portion | Grams | kcal | kJ | Protein g | Carbs g | Fat g |
|---|---|---|---|---|---|---|
| 1 cup (8 oz) | 245 | 149 | 625 | 8.5 | 11.4 | 8 |
| 1 container (6 oz) | 170 | 104 | 434 | 5.9 | 7.9 | 5.5 |
| 1/2 cup | 123 | 75 | 314 | 4.3 | 5.7 | 4 |
Things worth knowing
- A cup (245 g) has about 149 kcal (625 kJ), a 6 oz container (170 g) about 104 kcal (434 kJ), and half a cup about 75 kcal (314 kJ).
- Low-fat plain yogurt is barely lighter: USDA lists it at 63 kcal per 100 g, because added milk solids raise the protein and sugar as the fat comes down. Skim-milk yogurt is 56 kcal.
- Greek yogurt is strained, so it is thicker and more concentrated. Whole-milk Greek has about 97 kcal and 9 g of protein per 100 g, against 3.5 g here.
- Flavoured and fruit yogurts often contain added sugar, which plain yogurt does not. Comparing the sugar line with this plain figure (4.7 g per 100 g) shows how much has been added.
Converting these figures
One 1 cup (8 oz) of yogurt is 149 kcal, which is 625 kJ. To convert any other figure, divide kilojoules by 4.184 for calories, or use the converter on the home page.
It takes 392 g of yogurt to reach 1,000 kJ (239 kcal). See how that compares with other foods on the 1000 kJ to calories page.
Similar foods
Compare all 23 dairy and egg foods in one table →
Source: USDA FoodData Central, SR Legacy 01116. Values are averages; individual samples vary with variety, growing conditions, and preparation.