Plain Yogurt: Calories, Nutrition & Healthier Swaps

Plain yogurt is milk fermented with bacteria: protein, calcium, live cultures and no added sugar.

Plain Yogurt nutrition facts per 100 g and per serving

Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little.

Plain Yogurt: nutrition highlights

Nutritionally it's mainly a source of energy: 60 kcal per 100 g, 75 kcal per serving.

On the open Nutri-Score algorithm, plain yogurt gets an A: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.

What to watch

• No red flags on the traffic light: sugar, salt and saturated fat per 100 g are all within the low-to-medium range.

How much movement is one serving?

One serving (cup, 125 g) is 75 kcal — roughly 24 min of easy walking or 9 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.

Healthier swaps for Plain Yogurt

Swaps are picked the same way the app does it: from the same kind of food, with a serving matched to the same calories (±25%), and only when the swap is clearly better — not “salad instead of pizza”.

• High-protein yogurt — 130 g, 78 kcal: −2.1 g saturated fat.
• Skyr — 120 g, 74 kcal: −2.4 g saturated fat.
• Fat-free Greek yogurt — 130 g, 77 kcal: −2.4 g saturated fat, +8 g protein.
• Cottage cheese, fat-free — 110 g, 78 kcal: −2.1 g saturated fat, +12 g protein.