Plain Yogurt Nutrition Facts: Calories, Vitamins & Minerals
Plain Yogurt nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: container, 125 g |
|---|---|---|
| Calories | 60 kcal | 75 kcal |
| Energy (kilojoules) | 251 kJ | 314 kJ |
| Protein | 4.3 g | 5.4 g |
| Fat | 3.2 g | 4 g |
| incl. saturated | 2 g | 2.5 g |
| Total carbohydrates | 4 g | 5 g |
| incl. sugars | 4 g | 5 g |
| incl. fiber | 0 g | 0 g |
| Salt | 0.1 g | 0.1 g |
*Where the numbers come from
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. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
60 kcal (251 kJ) per 100 g · P/F/C 4.3/3.2/4 g
Serving (container, 125 g) — 75 kcal (314 kJ) · Nutri-Score B
Per 100 g: sugar: low saturated fat: medium salt: low fiber: low
Is plain yogurt healthy?
Yes. On its nutrient profile, plain yogurt is a healthy choice: grade B on the open 2023 Nutri-Score algorithm.
For
- Low in calories: 60 kcal per 100 g, so a serving (container, 125 g) is 75 kcal.
- Protein: 5.4 g per serving — 10% of the 56 g daily reference for a 70 kg (154 lb) adult.
A typical serving (container, 125 g) has 75 kcal, 5.4 g protein, 4 g fat and 5 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Plain yogurt is milk fermented with bacteria: protein, calcium, live cultures and no added sugar.
protein 28%fat 46%carbs 26%
Vitamins and minerals in plain yogurt
Per 100 g, the standouts are vitamin B12 — 0.37 mcg, 15% of the Daily Value; riboflavin — 0.14 mg, 11% of the Daily Value.
| Nutrient | Per 100 g | Serving: container, 125 g | % DV |
|---|---|---|---|
| Vitamin A | 27 mcg | 34 mcg | 4% |
| Thiamin (B1) | 0.03 mg | 0.04 mg | 3% |
| Riboflavin (B2) | 0.14 mg | 0.18 mg | 14% |
| Vitamin B12 | 0.37 mcg | 0.46 mcg | 19% |
| Potassium | 155 mg | 194 mg | 4% |
| Calcium | 121 mg | 151 mg | 12% |
| Magnesium | 12 mg | 15 mg | 4% |
| Phosphorus | 95 mg | 119 mg | 10% |
| Zinc | 0.59 mg | 0.74 mg | 7% |
| Selenium | 2.2 mcg | 2.8 mcg | 5% |
| Cholesterol | 13 mg | 16 mg | 5% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Yogurt, plain, whole milk” (FDC ID 171284, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Plain Yogurt calories by weight, 50–300 g
150 g of plain yogurt has 90 calories and 200 g has 120. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g |
|---|---|---|
| 50 g | 30 | 2.2 / 1.6 / 2 |
| 100 g | 60 | 4.3 / 3.2 / 4 |
| 125 g — typical serving | 75 | 5.4 / 4 / 5 |
| 150 g | 90 | 6.5 / 4.8 / 6 |
| 200 g | 120 | 8.6 / 6.4 / 8 |
| 250 g | 150 | 11 / 8 / 10 |
| 300 g | 180 | 13 / 9.6 / 12 |
Free to reuse with a link to the source, CC BY 4.0
Calories in plain yogurt by spoon and serving
| Measure | Kcal | P / F / C, g |
|---|---|---|
| 1 teaspoon (5.1 g) | 3.1 | 0.2 / 0.2 / 0.2 |
| 1 tablespoon (15.4 g) | 9.2 | 0.7 / 0.5 / 0.6 |
| container, 125 g | 75 | 5.4 / 4 / 5 |
How we count
Piece weights are averages. Spoons are level US measures: 1 tsp = 4.9 ml, 1 tbsp = 14.8 ml, 1 cup = 240 ml; the weight follows the density of the food (USDA FoodData Central measure weights). The diary uses the same measures — log a portion in pieces, spoons or grams.
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
Plain Yogurt: calories by type
“Calories per 100 g” depends on the kind: fat level, variety, what's added. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Low-fat plain yogurt 1.5% | 48 | 5 / 1.5 / 3.5 |
| Plain yogurt | 60 | 4.3 / 3.2 / 4 |
| High-protein yogurt | 60 | 10 / 0.5 / 4 |
| Coconut yogurt alternative | 90 | 0.8 / 6 / 8.5 |
| Fruit yogurt | 92 | 3.2 / 2.4 / 14 |
| Creamy dessert yogurt 6% | 115 | 3.5 / 6 / 12 |
| Yogurt with muesli | 125 | 4 / 4 / 19 |
Calories in dishes with plain yogurt
| Dish | Serving | Kcal per serving | Plain Yogurt in it |
|---|---|---|---|
| Sweet lassi | 270 ml | 211 | ≈204 g |
| Mango lassi | 290 ml | 203 | ≈150 g |
| Strawberry banana smoothie | 300 ml | 189 | ≈100 g |
| Berry smoothie bowl | 300 g | 297 | ≈60 g |
| Iskender kebab | 290 g | 603 | ≈50 g |
| Chicken korma | 240 g | 456 | ≈30 g |
| Rogan josh (lamb curry) | 250 g | 508 | ≈30 g |
| Tandoori chicken | 170 g | 349 | ≈20 g |
How we count
Dishes are estimated from typical restaurant and home recipes — a specific kitchen will differ.
How much movement is one serving?
A serving (container, 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.
Plain Yogurt: swaps and alternatives
No need to swap: plain yogurt gets grade B, the second-best of five, and nothing is in the red on the per-100 g traffic light: sugar 4 g (red is over 22.5 g), saturated fat 2 g (over 5 g) and salt 0.1 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
What to pair plain yogurt with
A serving of plain yogurt has no fiber (the WHO suggests at least 25 g a day); that's easy to make up on the same plate:
- Raspberries, 120 g — +4.4 g fiber, 55 kcal.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 125 g, a typical serving of plain yogurt.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Plain Yogurt | B | 75 | 5.4 | 0 |
| Skyr | A | 78 | 14 | 0 |
| Greek Yogurt | A | 91 | 13 | 0 |
Plain Yogurt vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Plain Yogurt | 60 | 4.3 / 3.2 / 4 |
| Cottage Cheese | 121 | 17 / 5 / 1.8 |
| Ricotta | 174 | 11 / 13 / 3 |
| Feta | 264 | 14 / 21 / 4.1 |
| Mozzarella | 280 | 22 / 21 / 2.2 |
| Queso Fresco | 299 | 18 / 24 / 3 |
| Provolone | 340 | 26 / 27 / 0 |
Plain Yogurt: head-to-head comparisons
FAQ
How many calories are in 100 g of plain yogurt?
100 g of plain yogurt has 60 calories, with 4.3 g protein, 3.2 g fat and 4 g carbohydrates.
How many calories are in a serving of plain yogurt?
A serving (container, 125 g) has 75 calories: 5.4 g protein, 4 g fat and 5 g carbs.
What are the macros of plain yogurt?
Per 100 g: 4.3 g protein, 4 g carbs and 3.2 g fat. By calories that's about 28% protein, 26% carbs and 46% fat.
How long do you have to walk to burn a serving of plain yogurt?
About 24 min of easy walking or 9 min of cycling for a 70 kg (154 lb) person — that's the 75 calories in a serving (container, 125 g).
What vitamins and minerals are in plain yogurt?
Per 100 g, plain yogurt is richest in vitamin B12 (0.37 mcg, 15% DV), riboflavin (0.14 mg, 11% DV) — from USDA FoodData Central record 171284.
How many calories are in a tablespoon of plain yogurt?
A level US tablespoon (14.8 ml, about 15.4 g) has 9.2 calories; a teaspoon (4.9 ml, 5.1 g) has 3.1.
How much fiber is in plain yogurt?
None: dietary fiber comes from plant foods and mushrooms — vegetables, fruit, grains, beans and nuts.
How do the calories in plain yogurt change with the type?
Per 100 g it ranges from 48 kcal (low-fat plain yogurt 1.5%) to 125 kcal (yogurt with muesli); plain yogurt is in between, at 60 kcal.
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