Nutrition facts · Eggs and dairy
Calories in Yogurt (plain, whole milk)
Plain whole milk yogurt has 61 calories per 100 g, and a 1 cup serving (245 g) has 149 calories. With 3.3 g fat, 4.7 g carbs and 3.5 g protein per 100 g, fat supplies the largest share of its calories, followed by carbs (all of which is natural milk sugar) and then protein.
Calories come from: Carbs 30% · Fat 48% · Protein 22%
Common servings
| Serving | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Per 100 g | 100 g | 61 kcal | 3.5 g | 4.7 g | 3.3 g |
| 1 cup | 245 g | 149 kcal | 8.5 g | 11.4 g | 8 g |
| 1 container (6 oz) | 170 g | 104 kcal | 5.9 g | 7.9 g | 5.5 g |
| 1 container (8 oz) | 227 g | 138 kcal | 7.9 g | 10.6 g | 7.4 g |
Full nutrition (Per 100 g)
| Calories | 61 kcal |
|---|---|
| Protein | 3.5 g |
| Carbohydrates | 4.7 g |
| of which sugars | 4.7 g |
| Fiber | 0 g |
| Fat | 3.3 g |
| of which saturated | 2.1 g |
| Sodium | 46 mg |
What changes the calories
- Flavored or sweetened versions have added sugar, so they usually have more calories than plain yogurt of the same weight.
- Strained styles such as Greek yogurt lose liquid whey, which concentrates the protein and calories in each spoonful compared with regular plain yogurt.
- Toppings like granola, honey, fruit or nuts can easily add more calories than the yogurt itself.
- Portion size matters: a 6 oz container has 104 calories, while a full 1 cup bowl has 149 calories.
Tips for logging it accurately
- Weigh your yogurt in grams rather than eyeballing a bowl, since a generous scoop is often more than one cup.
- Check the label and log the exact type you ate, since plain whole milk, low-fat, Greek and flavored yogurts differ.
- Log toppings as separate items, or snap a photo of your bowl in BerryFit so the yogurt and add-ons are captured together.
Log Yogurt (plain, whole milk) in seconds
Snap a photo of your meal or search for Yogurt (plain, whole milk) in BerryFit to track calories and macros against your own daily target.
Frequently asked questions
How many calories are in a 6 oz container of plain whole milk yogurt?
A 6 oz container (170 g) of plain whole milk yogurt has 104 calories, with 5.9 g protein, 7.9 g carbs and 5.5 g fat.
How much protein is in a cup of whole milk yogurt?
One cup (245 g) of plain whole milk yogurt has 8.5 g of protein, along with 11.4 g carbs and 8 g fat.
Does plain yogurt have sugar?
Yes. Plain whole milk yogurt has 4.7 g of sugar per 100 g, which comes naturally from milk (lactose) rather than added sugar. Flavored yogurts typically contain more because sugar is added.
Is whole milk yogurt higher in calories than milk?
Slightly. Plain whole milk yogurt has 61 calories per 100 g, compared with 50 calories per 100 g for 2% milk. It is lower than cottage cheese, which has 98 calories per 100 g.
Similar foods
Calories in common foodsValues per 100 g from USDA FoodData Central (Yogurt, plain, whole milk, FDC ID 171284); servings use USDA portion weights. Real foods vary by variety, ripeness and preparation.
The text on this page was written with the help of AI (Anthropic's Claude) and checked against the numbers in a separate review. The numbers themselves come only from USDA.
