Calories in Yogurt, plain, low fat
Generic food Dairy and Eggs
Yogurt, plain, low fat contains 63 kcal per 100 g. A typical serving of 1 cup, 8 fl oz (245 g) provides about 154 kcal.
Roughly 45% of its calories come from carbohydrates, with 33% from protein and 22% from fat (estimated with general energy factors).
That is less energy than the typical item in dairy and egg products on FoodFactly, where the median is 181 kcal per 100 g across 310 foods.
100 g provides 23% of the Daily Value for Vitamin B12, 16% of the Daily Value for Riboflavin (B2) and 14% of the Daily Value for calcium.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 63 kcal | |
| Total fat ? | 1.6 g | 2% |
| Saturated fat ? | 1 g | 5% |
| Cholesterol ? | 6 mg | 2% |
| Sodium ? | 70 mg | 3% |
| Total carbohydrates C | 7 g | 3% |
| Dietary fiber ? | 0 g | 0% |
| Total sugars C | 7 g | |
| Protein ? | 5.3 g | 11% |
| Vitamin A C | 14 µg | 2% |
| Vitamin C ? | 0.8 mg | 0.9% |
| Vitamin D ? | 0 µg | 0% |
| Vitamin E I | 0.03 mg | 0.2% |
| Vitamin K M | 0.2 µg | 0.2% |
| Thiamin (B1) ? | 0.044 mg | 4% |
| Riboflavin (B2) ? | 0.21 mg | 16% |
| Niacin (B3) ? | 0.11 mg | 0.7% |
| Pantothenic acid (B5) ? | 0.59 mg | 12% |
| Vitamin B6 ? | 0.049 mg | 3% |
| Folate (B9) C | 11 µg | 3% |
| Vitamin B12 ? | 0.56 µg | 23% |
| Choline ? | 15.2 mg | 3% |
| Calcium ? | 183 mg | 14% |
| Iron ? | 0.08 mg | 0.4% |
| Magnesium ? | 17 mg | 4% |
| Phosphorus ? | 144 mg | 12% |
| Potassium ? | 234 mg | 5% |
| Zinc ? | 0.89 mg | 8% |
| Copper ? | 0.013 mg | 1% |
| Manganese ? | 0.004 mg | 0.2% |
| Selenium M | 3.3 µg | 6% |
| Fluoride M | 12 µg |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 33%
- Carbohydrates 45%
- Fat 22%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein5.3 gbelow the median for dairy and egg products (median 9 g)
- Sugars7 gabove the median for dairy and egg products (median 4.7 g)
- Fat1.6 gbelow the median for dairy and egg products (median 8.3 g)
- Saturated fat1 gbelow the median for dairy and egg products (median 3.3 g)
- Sodium70 mgbelow the median for dairy and egg products (median 129 mg)
- Protein per 100 kcal8.3 gprotein density, useful for comparing foods with different calorie levels
- Water85.1 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.43 g |
|---|---|
| Polyunsaturated fat ? | 0.044 g |
Amino acids (18)
| Tryptophan ? | 0.03 g |
|---|---|
| Threonine ? | 0.22 g |
| Isoleucine ? | 0.29 g |
| Leucine ? | 0.53 g |
| Lysine ? | 0.47 g |
| Methionine ? | 0.16 g |
| Cystine ? | 0.048 g |
| Phenylalanine ? | 0.29 g |
| Tyrosine ? | 0.27 g |
| Valine ? | 0.43 g |
| Arginine ? | 0.16 g |
| Histidine ? | 0.13 g |
| Alanine ? | 0.23 g |
| Aspartic acid ? | 0.42 g |
| Glutamic acid ? | 1 g |
| Glycine ? | 0.13 g |
| Proline ? | 0.62 g |
| Serine ? | 0.33 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.031 g |
| SFA 4:0 ? | 0.046 g |
| SFA 6:0 ? | 0.032 g |
| SFA 8:0 ? | 0.02 g |
| SFA 10:0 ? | 0.044 g |
| SFA 12:0 ? | 0.053 g |
| SFA 14:0 ? | 0.16 g |
| SFA 16:0 ? | 0.42 g |
| SFA 18:0 ? | 0.15 g |
| MUFA 18:1 ? | 0.35 g |
| PUFA 18:3 ? | 0.013 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0.034 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (8)
| Beta-carotene I | 2 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin Z | 0 µg |
| Retinol C | 14 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units I | 1 IU |
| Vitamin D3 (cholecalciferol) I | 0 µg |
| Cryptoxanthin, beta Z | 0 µg |
Other components (12)
| Water ? | 85.1 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 1.1 g |
| Theobromine Z | 0 mg |
| Energy C | 265 kJ |
| Vitamin A, IU C | 51 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 11 µg |
| Betaine M | 0.9 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Yogurt
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Yogurt, fruit variety, nonfat | 95 | 4.4 g | 19 g | 0.2 g |
| Yogurt, Greek, 2% fat, apricot, CHOBANI | 93 | 7.2 g | 12.2 g | 1.7 g |
| Yogurt, plain, skim milk | 56 | 5.7 g | 7.7 g | 0.18 g |
| Yogurt, vanilla, low fat. | 85 | 4.9 g | 13.8 g | 1.3 g |
| Yogurt, fruit, low fat,9 g protein/8 oz | 99 | 4 g | 18.6 g | 1.2 g |
| Yogurt, Greek, 2% fat,mixed berry blend, CHOBANI | 93 | 8.3 g | 10.9 g | 1.8 g |
| Yogurt, Greek, plain, nonfat | 59 | 10.2 g | 3.6 g | 0.39 g |
| Yogurt, Greek, vanilla, nonfat | 78 | 8.6 g | 10.4 g | 0.18 g |
| Yogurt, Greek, plain, lowfat | 73 | 10 g | 3.9 g | 1.9 g |
| Yogurt, Greek, fruit, whole milk | 106 | 7.3 g | 12.3 g | 3 g |
| Yogurt, vanilla, non-fat | 78 | 2.9 g | 17 g | 0 g |
| Yogurt, Greek, vanilla, lowfat | 95 | 8.6 g | 9.5 g | 2.5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Kefir | 52 | 3.6 g | 7.5 g | 0.96 g |
| Milk, chocolate, lowfat, reduced sugar | 57 | 3.4 g | 7.7 g | 1 g |
| Strawberry milk, reduced sugar | 59 | 3.3 g | 6.7 g | 2.1 g |
| Whole milk, 3.25% fat | 61 | 3.2 g | 4.8 g | 3.3 g |
| Cheese, cottage cheese, with gelatin dessert and fruit | 75 | 5.3 g | 9.9 g | 1.7 g |
| Cheese, cottage cheese, with gelatin dessert | 83 | 6.8 g | 9 g | 2.3 g |
| Milk, buttermilk, fluid, cultured, reduced fat | 56 | 4.1 g | 5.3 g | 2 g |
| Milk, malted | 66 | 3.2 g | 8.6 g | 2.1 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in yogurt?
100 g of yogurt has 63 kcal. 1 cup, 8 fl oz (245 g): about 154 kcal. 0.5 container, 4 oz (113 g): about 71 kcal. 1 container, 6 oz (170 g): about 107 kcal.
How much protein is in yogurt?
Yogurt contains 5.3 g of protein per 100 g (11% of the 50 g Daily Value), or 12.9 g in 1 cup, 8 fl oz (245 g). About 33% of its calories come from protein. Compared with other dairy and egg products, that is below the median (median 9 g).
How many carbs are in yogurt?
Yogurt has 7 g of total carbohydrates per 100 g, including 0 g of fiber and 7 g of sugars.
How much fat is in yogurt?
Yogurt contains 1.6 g of fat per 100 g, of which 1 g is saturated (5% of the Daily Value).
What vitamins and minerals does yogurt contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (23% DV), Riboflavin (B2) (16% DV), calcium (14% DV), Pantothenic acid (B5) (12% DV) and phosphorus (12% DV). The full list is in the vitamins and minerals table above.
How much sodium is in yogurt?
100 g contains 70 mg of sodium, 3% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 170886. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.