How Many Calories in Yogurt? Nutrition Facts & Macros

One cup (245g) of plain whole milk yogurt contains approximately 149 calories. Per 100g, plain whole milk yogurt has 61 calories. This is relatively low compared to many snacks, and the protein content makes it very satiating per calorie.

One cup (245g) of plain whole milk yogurt provides about 8.5g of protein. Per 100g, it contains 3.47g of protein. Greek yogurt is significantly higher — about 10g per 100g — because the straining process concentrates the protein. Yogurt protein is complete, containing all essential amino acids.

Yogurt can be an excellent weight loss food. At 61 calories per 100g, it's low in calories while providing 3.47g of protein and beneficial probiotics. Studies show that yogurt consumption is associated with lower body weight and reduced body fat. Choose plain yogurt — flavored varieties can contain 15-20g of added sugar per serving.

Yes — yogurt is one of the best natural sources of probiotics. It's made by fermenting milk with Lactobacillus bulgaricus and Streptococcus thermophilus bacteria. These live cultures support gut health, improve digestion, and may boost immune function. Look for 'live and active cultures' on the label for maximum probiotic benefit.

Yogurt and whole milk have similar calories (61 vs 61 kcal per 100g), but yogurt has slightly more protein (3.47g vs 3.15g) and more calcium (121mg vs 113mg) per 100g. The key difference is fermentation — yogurt contains live bacterial cultures that improve digestibility and gut health. People with mild lactose intolerance often tolerate yogurt better than milk.

Greek yogurt is strained to remove whey, making it thicker and more concentrated. Per 100g, Greek yogurt has about 97 calories and 9-10g of protein, compared to 61 calories and 3.47g of protein in regular whole milk yogurt. Greek yogurt also has less sugar (about 3.6g vs 4.66g per 100g) because some lactose is removed with the whey.