Plain yogurt calories
At 69 kcal per 100 g, plain yogurt gets 29% of its energy from carbs, 21% from protein and 50% from fat. One 170 g serving is about 117 kcal.
A serving covers about 6% of the 2,000 kcal reference day used on US nutrition labels.
A real serving: 103 to 131 kcal
Nutrition facts
| Nutrient | Per 100 g | Per serving (170 g) |
|---|---|---|
| kcal | 69 | 117 |
| Protein, g | 3.6 | 6.1 |
| Fat, g | 3.9 | 6.6 |
| Carbs, g | 5.1 | 8.7 |
Calories by portion
| Portions | Most likely | Range, kcal | Steps to burn |
|---|---|---|---|
| ½ · 85 g | 59 kcal | 52-66 | 1,800 |
| 1 · 170 g | 117 kcal | 103-131 | 3,700 |
| 1½ · 255 g | 176 kcal | 155-197 | 5,500 |
| 2 · 340 g | 235 kcal | 206-263 | 7,300 |
The same portion buttons as in the Kalorea app: ½, 1, 1½ and 2 servings.
How long to burn one serving
About 3,700 steps, or 28 minutes of brisk walking for an average adult.
How we count: an adult of 75 kg and 175 cm walking at 5.6 km/h burns (4.3 − 1) × 75 = 247.5 kcal an hour above resting. Steps are distance divided by a stride of 0.415 × height. That's about 31 steps per kcal. The Kalorea app uses your own height and weight.
Size is what changes the number here. Put something for scale next to it, like a fork or your hand, or type the weight if you know it.
Compared with similar foods
| Food | kcal / 100 g | Serving | Protein / 100 g |
|---|---|---|---|
| Skim milk | 34 | 83 kcal / 245 g | 3.4 g |
| Kefir | 43 | 104 kcal / 243 g | 3.8 g |
| Oat milk | 48 | 115 kcal / 240 g | 0.8 g |
| Soy milk | 48 | 117 kcal / 243 g | 2.9 g |
| 2% milk | 50 | 122 kcal / 244 g | 3.3 g |
| Whole milk | 60 | 146 kcal / 244 g | 3.2 g |
| Plain yogurt | 69 | 117 kcal / 170 g | 3.6 g |
| Greek yogurt | 73 | 146 kcal / 200 g | 9.9 g |
| Cottage cheese | 101 | 114 kcal / 113 g | 11.4 g |
Lightest in this group per 100 g: Skim milk.
Where the numbers come from
Values from USDA FoodData Central, a public domain (CC0) database by the US Department of Agriculture: FDC 171284, FDC 2259793 (Yogurt, plain, whole milk).
The ±12% range covers natural variation between samples: size, variety, ripeness or fat content, and how it was prepared.
Questions
How many calories in yogurt?
Plain yogurt has about 69 kcal per 100 g. A typical 170 g serving is about 117 kcal, and realistically anywhere from 103 to 131 kcal depending on the recipe and portion.
How much protein is in plain yogurt?
3.6 g of protein per 100 g, or about 6.1 g in a 170 g serving.
Your plate isn't a lab sample
Snap your own plain yogurt and Kalorea estimates what's actually on your plate, with a range and macros.