Calories in Yogurt: Nutritional facts (Carbs, Fiber, Protein, Fat) for Yogurt Types

Plain whole milk yogurt contains 61 calories per 100 grams (3.5 ounces). Plain nonfat Greek yogurt contains 59 calories per 100 grams. Plain low-fat yogurt (1% fat) contains 52 calories per 100 grams. Regular vanilla frozen yogurt contains 127 calories per 100 grams.

One kilogram (1000 grams or 2.2 pounds) of plain whole milk yogurt contains 610 calories. One kilogram of plain nonfat Greek yogurt contains 590 calories. One kilogram of plain low-fat yogurt (1% fat) contains 520 calories. One kilogram of regular vanilla frozen yogurt contains 1270 calories.

A common single-serving container size for yogurt is 6 ounces or 170 grams. A 170-gram (6 ounces) container of plain whole milk yogurt contains 104 calories. A 170-gram container of plain nonfat Greek yogurt contains 100 calories. A 170-gram container of plain low-fat yogurt (1% fat) contains 88 calories. A 170-gram container of regular vanilla frozen yogurt contains 216 calories.

Yogurt offers several health benefits due to its nutrient profile and fermentation process, as shown below:

• Supports Digestive Health (Probiotics): Many yogurts contain live active cultures (probiotics), which are beneficial bacteria that can help maintain a healthy balance in the gut microbiome. Regular consumption of yogurt with probiotics may improve digestion, alleviate symptoms of irritable bowel syndrome, and potentially enhance immune function linked to the gut. (Guarner, F., et al. 2005. Gut flora in health and disease. The Lancet).
• Rich in Bone-Building Nutrients: Like other dairy products, yogurt is an excellent source of calcium and phosphorus, minerals essential for developing and maintaining strong bones and teeth. Many yogurts are also fortified with Vitamin D, which is crucial for calcium absorption. (Heaney, R.P. 2009. Dairy and bone health. Journal of the American College of Nutrition).
• Good Source of Protein: Yogurt, particularly Greek yogurt, provides a significant amount of high-quality protein. Protein is vital for muscle building and repair, satiety (which can help with weight management), and numerous metabolic processes. (Astrup, A. 2014. Yogurt and dairy product consumption to prevent cardiometabolic diseases: epidemiologic and experimental studies. The American Journal of Clinical Nutrition).
• Contains Important Vitamins and Minerals: Beyond calcium and phosphorus, yogurt is a good source of B vitamins, especially Vitamin B12 and Riboflavin (B2), which are important for energy production and nerve function. It also provides potassium and magnesium. (USDA FoodData Central).

While generally healthy, some types of yogurt have potential downsides, such as the ones listed below:

• High in Added Sugars: Many commercially available yogurts, especially flavored, fruit-on-the-bottom, and frozen varieties, contain substantial amounts of added sugars. Excessive sugar intake is linked to weight gain, type 2 diabetes, and heart disease. (Malik, V.S., et al. 2010. Sugar-Sweetened Beverages and Risk of Metabolic Syndrome and Type 2 Diabetes: A meta-analysis. Diabetes Care). Choosing plain yogurt and adding fresh fruit for sweetness is a healthier alternative. Reading labels to monitor sugar content is important.
• Lactose Content: Although the fermentation process reduces lactose levels compared to milk, yogurt still contains lactose and can cause digestive issues (bloating, gas, diarrhea) in individuals with lactose intolerance. (National Institute of Diabetes and Digestive and Kidney Diseases. Lactose Intolerance). Lactose-free yogurts or plant-based alternatives (soy, coconut, almond, oat yogurts) are available.
• Saturated Fat: Yogurts made from whole milk contain saturated fat. While some research suggests dairy fat may not be as detrimental as previously thought, dietary guidelines generally recommend limiting saturated fat intake for heart health. (American Heart Association. Saturated Fat). Opting for low-fat or nonfat yogurt varieties can help manage saturated fat consumption. A standard serving is typically one container (around 150-170 grams or 5-6 ounces).

Yes, the plain and unsweetened yogurt varieties are considered very good as part of a balanced diet. Its primary benefit often lies in supporting digestive health through live probiotic cultures, which contribute to a healthy gut microbiome. Yogurt is excellent for bone health, providing calcium, phosphorus, and often fortified Vitamin D. The high protein content, especially in Greek yogurt, aids muscle maintenance and promotes satiety, potentially assisting with weight management. Depending on the fat content chosen, yogurt can fit into heart-healthy eating patterns, with lower-fat options aligning with recommendations to limit saturated fat. While direct links to brain or liver health are less established than for digestion or bone health, the overall nutrient density of yogurt, including B vitamins and minerals, contributes to general well-being and metabolic function.

The Dietary Guidelines for Americans recommend 3 cup-equivalents of dairy products per day for adults and children aged 9 and older (less for younger children). Yogurt counts towards this daily goal. A standard serving size that equates to one cup-equivalent can be considered as 1 cup (8 fluid ounces or 240 grams) of yogurt. Many single-serving containers are slightly smaller at 5.3 oz or 6 oz., so consuming one or two such containers daily can help meet dairy recommendations. Choosing low-fat or nonfat options aligns with general dietary advice.

There isn't a strict maximum limit for daily yogurt intake, but consuming excessive amounts is generally unnecessary and could have drawbacks. Eating very large quantities, especially of sweetened varieties, can lead to excessive intake of added sugars and calories, contributing to weight gain and related health issues. Overconsumption of even plain yogurt might displace other nutrient-rich foods needed for dietary variety. While generally well-tolerated, very high intake could potentially cause digestive discomfort in some individuals, even those without significant lactose intolerance. Sticking to the recommended 2-3 servings of dairy per day, with yogurt contributing one or two of those servings, is a balanced approach.

Yogurt calories vary significantly based on two factors: fat content and added sugar. Yogurts made with whole milk have the highest calories due to fat, while nonfat versions have the fewest calories from fat. For instance, a 170g serving of plain whole milk yogurt has around 104 calories, whereas plain nonfat has closer to 80-90 calories. The second major factor is added sugar. Plain, unsweetened yogurts (regular or Greek) have relatively low calories derived from natural lactose and fat/protein. However, flavored yogurts, fruit-on-the-bottom types, and especially frozen yogurts can have substantially higher calorie counts (often 120-250+ per serving) because of the large amounts of added sugars used for sweetness and texture. Greek yogurt, while denser and higher in protein, doesn't necessarily have more calories than regular yogurt if comparing the same fat level (e.g., nonfat Greek vs. nonfat regular). Therefore, the lowest calorie options are typically plain nonfat yogurts, while the highest are often full-fat flavored yogurts or indulgent frozen yogurts.

The history of yogurt is intertwined with the history of milk and animal domestication, dating back thousands of years to Neolithic times in Mesopotamia or Central Asia, around the same period milk-producing animals were first domesticated (roughly 10,000 BCE). It's believed yogurt was discovered accidentally when milk that was stored in containers was exposed to heat and naturally occurring bacteria, causing it to ferment and thicken. This process not only preserved the milk but also created a new food product with a tangy taste and different texture. Unlike liquid milk which spoiled quickly, yogurt could last longer, making it a valuable food source for nomadic tribes and early agricultural societies across the Middle East, Asia, and Eastern Europe. While consumed for millennia in these regions, yogurt only gained widespread popularity in Western Europe and North America in the 20th century, largely promoted for its health benefits, particularly after Russian biologist Élie Metchnikoff associated the longevity of Bulgarian peasants with their consumption of fermented milk products.