A typical serving of yogurt (1 cup, 245 g) has about 149 calories. Per 100 g: 61 kcal, 3.5 g protein, 4.7 g carbs, 3.3 g fat. The same 100 g carries 4.7 g of sugar. The energy comes from a mix of carbs, fat, and protein.
| Serving | Weight | Calories |
|---|---|---|
| 1 cup | 245 g | 149 kcal |
| 1 single-serve container | 170 g | 104 kcal |
| 100 g | 100 g | 61 kcal |
Unstrained and unsweetened, plain yogurt is lighter than most people guess: 61 kcal per 100 g. On the energy-density scale, 61 kcal per 100 g puts yogurt at the low end. Protein density is strong: about 5.7 g of protein per 100 calories.
A typical serving (1 cup, 245 g) has about 149 calories, and 100 g has 61 kcal. Calories scale with weight, so double the portion means double the number.
There are 3.5 g of protein in 100 g of yogurt, which works out to about 8.6 g per serving (1 cup). It contributes meaningful protein, though most of the calories come from elsewhere.
There are 4.7 g of carbohydrate per 100 g of yogurt, or about 12 g in 1 cup (245 g).
Every value on this page comes from USDA FoodData Central, entry 171284 (SR Legacy). Serving figures are converted from the per-100-g data, so rounding can shift a total by a calorie or two.
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Get JoulesA note on accuracy: calculators like this one provide estimates based on population-level formulas — your real needs vary with genetics, muscle mass, medical conditions, and more. Results are for information only and are not medical advice, a diagnosis, or a prescription. Talk to a doctor or registered dietitian before making significant changes to your diet or exercise, especially if you have a health condition, are pregnant, or are under 18.
Nutrition data: USDA FoodData Central, FDC ID 171284 (SR Legacy). Serving calories are computed from the per-100-g values.
