Calories in Yogurt, plain, whole milk

Generic food Dairy and Eggs

Yogurt, plain, whole milk contains 61 kcal per 100 g. A typical serving of 1 cup, 8 fl oz (245 g) provides about 149 kcal.

Roughly 47% of its calories come from fat, with 30% from carbohydrates and 22% from protein (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 15% of the Daily Value for Vitamin B12 and 11% of the Daily Value for Riboflavin (B2).

The data comes from USDA FoodData Central: SR Legacy.

61kcal per 100 g
3.5 gprotein
4.7 gcarbohydrates
3.3 gfat
149kcal in 1 cup, 8 fl oz (245 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 61 kcal
Total fat ? 3.3 g 4%
Saturated fat ? 2.1 g 10%
Cholesterol ? 13 mg 4%
Sodium ? 46 mg 2%
Total carbohydrates C 4.7 g 2%
Dietary fiber ? 0 g 0%
Total sugars C 4.7 g
Protein ? 3.5 g 7%
Vitamin A C 27 µg3%
Vitamin C ? 0.5 mg0.6%
Vitamin D ? 0.1 µg0.5%
Vitamin E I 0.06 mg0.4%
Vitamin K I 0.2 µg0.2%
Thiamin (B1) ? 0.029 mg2%
Riboflavin (B2) ? 0.14 mg11%
Niacin (B3) ? 0.075 mg0.5%
Pantothenic acid (B5) ? 0.39 mg8%
Vitamin B6 ? 0.032 mg2%
Folate (B9) C 7 µg2%
Vitamin B12 ? 0.37 µg15%
Choline C 15.2 mg3%
Calcium ? 121 mg9%
Iron ? 0.05 mg0.3%
Magnesium ? 12 mg3%
Phosphorus ? 95 mg8%
Potassium ? 155 mg3%
Zinc ? 0.59 mg5%
Copper ? 0.009 mg1%
Manganese ? 0.004 mg0.2%
Selenium I 2.2 µg4%
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: 22%Carbohydrates: 30%Fat: 47%61kcal / 100 g
  • Protein 22%
  • Carbohydrates 30%
  • Fat 47%

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

Vitamin B1215%Riboflavin (B2)11%Calcium9%Pantothenic acid (B5)8%Phosphorus8%Zinc5%Selenium4%Potassium3%Vitamin A3%Magnesium3%

Nutritional insights

  • Protein3.5 gin the lowest quarter of dairy and egg products (median 9 g)
  • Sugars4.7 gbelow the median for dairy and egg products (median 4.7 g)
  • Fat3.3 gbelow the median for dairy and egg products (median 8.3 g)
  • Saturated fat2.1 gbelow the median for dairy and egg products (median 3.3 g)
  • Sodium46 mgin the lowest quarter of dairy and egg products (median 129 mg)
  • Protein per 100 kcal5.7 gprotein density, useful for comparing foods with different calorie levels
  • Water87.9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat ?0.89 g
Polyunsaturated fat ?0.092 g
Amino acids (18)
Tryptophan ?0.02 g
Threonine ?0.14 g
Isoleucine ?0.19 g
Leucine ?0.35 g
Lysine ?0.31 g
Methionine ?0.1 g
Cystine ?0.032 g
Phenylalanine ?0.19 g
Tyrosine ?0.18 g
Valine ?0.29 g
Arginine ?0.1 g
Histidine ?0.086 g
Alanine ?0.15 g
Aspartic acid ?0.28 g
Glutamic acid ?0.68 g
Glycine ?0.084 g
Proline ?0.41 g
Serine ?0.22 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) ?0.065 g
SFA 4:0 ?0.096 g
SFA 6:0 ?0.066 g
SFA 8:0 ?0.042 g
SFA 10:0 ?0.093 g
SFA 12:0 ?0.11 g
SFA 14:0 ?0.34 g
SFA 16:0 ?0.89 g
SFA 18:0 ?0.32 g
MUFA 18:1 ?0.74 g
PUFA 18:3 ?0.027 g
PUFA 20:4 ?0 g
MUFA 16:1 ?0.071 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 I5 µg
Lycopene Z0 µg
Lutein + zeaxanthin Z0 µg
Retinol C27 µg
Carotene, alpha Z0 µg
Vitamin D (D2 + D3), International Units I2 IU
Vitamin D3 (cholecalciferol) I0.1 µg
Cryptoxanthin, beta Z0 µg
Other components (11)
Water ?87.9 g
Alcohol ?0 g
Caffeine Z0 mg
Ash ?0.72 g
Theobromine Z0 mg
Energy C257 kJ
Vitamin A, IU C99 IU
Folic acid Z0 µg
Folate, food ?7 µg
Vitamin E, added Z0 mg
Vitamin B-12, added Z0 µg

Values by source

More than one dataset describes this food. FoodFactly keeps each source's values separately instead of blending them. The headline values above come from USDA FoodData Central: SR Legacy.

Per 100 g USDA Foundation
Calories 77.3 kcal
Protein 3.8 g
Carbohydrates 5.6 g
Fat 4.5 g
Fiber n/a
Sugars 4.1 g
Sodium 41.8 mg

Other forms of Yogurt

Raw, cooked, dried and processed versions are separate records with their own measured values.

FoodCaloriesProteinCarbsFat
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, low fat 63 5.3 g 7 g 1.6 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

Per 100 g. Calories in kcal. n/a: not reported by the source.

Foods with a similar nutritional profile

FoodCaloriesProteinCarbsFat
Whole milk, 3.25% fat 61 3.2 g 4.8 g 3.3 g
Milk, filled, fluid, with lauric acid oil 63 3.3 g 4.7 g 3.4 g
Milk, whole 61 3.3 g 4.6 g 3.2 g
Milk, lactose free, whole 61 3.3 g 4.6 g 3.2 g
Milk, buttermilk, fluid, whole 62 3.2 g 4.9 g 3.3 g
Milk, low sodium, fluid 61 3.1 g 4.5 g 3.5 g
Milk, whole, 3.25% milkfat, without added vitamin A and vitamin D 61 3.2 g 4.8 g 3.3 g
Milk, goat, fluid, with added vitamin D 69 3.6 g 4.5 g 4.1 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 61 kcal. 1 cup, 8 fl oz (245 g): about 149 kcal. 0.5 container, 4 oz (113 g): about 69 kcal. 1 container, 6 oz (170 g): about 104 kcal.

How much protein is in yogurt?

Yogurt contains 3.5 g of protein per 100 g (7% of the 50 g Daily Value), or 8.5 g in 1 cup, 8 fl oz (245 g). About 22% of its calories come from protein. Compared with other dairy and egg products, that is in the lowest quarter (median 9 g).

How many carbs are in yogurt?

Yogurt has 4.7 g of total carbohydrates per 100 g, including 0 g of fiber and 4.7 g of sugars.

How much fat is in yogurt?

Yogurt contains 3.3 g of fat per 100 g, of which 2.1 g is saturated (10% 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 (15% DV) and Riboflavin (B2) (11% DV). The full list is in the vitamins and minerals table above.

How much sodium is in yogurt?

100 g contains 46 mg of sodium, 2% 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 171284. 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.