Food calories · USDA data
Calories in plain whole-milk yogurt
149 calories
in 1 cup (8 fl oz), 245 g
- Protein
- 8.5 g
- Carbs
- 11.4 g
- Fat
- 8 g
- Fiber
- 0 g
Plain whole-milk yogurt has 149 calories. That is USDA's figure for 1 cup (8 fl oz), which weighs 245 g. Per 100 g, plain whole-milk yogurt has 61 calories.
Its calories are spread out: 30% from carbohydrate, 47% from fat and 22% from protein. It adds 8.5 g of protein, 17% of the 50 g Daily Value.
It takes 164 g of plain whole-milk yogurt to reach 100 calories, which is about 0.7 × 1 cup (8 fl oz).
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup (8 fl oz) | 245 g | 149 | 8.5 g | 11.4 g | 8 g |
| 1 container (6 oz) | 170 g | 104 | 5.9 g | 7.9 g | 5.5 g |
| 1 container (8 oz) | 227 g | 138 | 7.9 g | 10.6 g | 7.4 g |
| ½ container (4 oz) | 113 g | 69 | 3.9 g | 5.3 g | 3.7 g |
| 1 oz | 28.3 g | 17 | 1 g | 1.3 g | 0.9 g |
| 100 g | 100 g | 61 | 3.5 g | 4.7 g | 3.3 g |
Portion weights are USDA's own. Your plain whole-milk yogurt may weigh more or less; for an exact number, weigh it and enter the grams in the food calorie lookup.
Where the calories come from
- Protein: 22% of calories (3.5 g per 100 g)
- Carbohydrate: 30% (4.7 g per 100 g, of which 0 g fiber)
- Fat: 47% (3.3 g per 100 g)
Shares use the general factors of 4 calories per gram of protein and carbohydrate and 9 per gram of fat, so they can differ a little from USDA's calorie figure. Daily Values are the FDA's adult Daily Values.
Compared with similar foods
Weight for weight, nonfat greek yogurt has the fewest calories of these four (59 per 100 g) and half and half the most (131).
| Per 100 g | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Plain whole-milk yogurt | 61 | 3.5 g | 4.7 g | 3.3 g |
| Nonfat greek yogurt | 59 | 10.2 g | 3.6 g | 0.4 g |
| Cottage cheese | 98 | 11.1 g | 3.4 g | 4.3 g |
| Half and half | 131 | 3.1 g | 4.3 g | 11.5 g |
Work out your own portion
The food calorie lookup has 3,070 foods. Pick a portion or type a weight in grams or ounces, then add foods to a plate to see the total for a meal. To see how a meal fits your day, the calorie calculator works out your daily calories.
Questions people ask
How many calories is in plain whole-milk yogurt?
Plain whole-milk yogurt has 149 calories. USDA weighs 1 cup (8 fl oz) at 245 g, and plain whole-milk yogurt has 61 calories per 100 g.
How much protein does plain whole-milk yogurt have?
1 cup (8 fl oz) (245 g) has 8.5 g of protein, 17% of the 50 g Daily Value. Per 100 g it is 3.5 g.
How many carbs does plain whole-milk yogurt have?
1 cup (8 fl oz) has 11.4 g of carbohydrate, including 0 g of fiber, and 8 g of fat.
Source: USDA FoodData Central, SR Legacy (2018). USDA entry: Yogurt, plain, whole milk (FDC ID 171284). Values are averages; a packaged food's label may differ.