How much protein is in plain low-fat yogurt?

Plain low-fat yogurt has 5.3 g of protein per 100 g and 9 g per 1 container (6 oz) (170 g). That is 8.4 g of protein per 100 kcal — a solid protein-per-calorie ratio for a whole food.

Where do these calorie figures come from?

USDA FoodData Central record 170886, “Yogurt, plain, low fat” (SR Legacy, FDC SR Legacy 2018-04 + FNDDS 2024-10-31). Energy is USDA nutrient 1008 (Energy, kcal); protein, fat and carbohydrate are read from the same record. USDA data is in the public domain, and the FDC ID above links straight to it.

All foods

Yogurt and cottage cheeseUSDA SR LegacyFDC 170886

Calories in plain low-fat yogurt

USDA FoodData Central record for “Yogurt, plain, low fat” — per 100 g, per every USDA serving size, and next to the other yogurt and cottage cheese rows.

The short answer

Plain low-fat yogurt: 63 kcal per 100 g. 1 container (6 oz) (170 g) is 107 kcal with 9 g of protein. Source: USDA FoodData Central record 170886, "Yogurt, plain, low fat".

Per 100 g

Nutrient	Per 100 g	Share of energy
Energy	63 kcal	100%
Protein	5.3 g	33%
Fat	1.6 g	23%
Carbohydrate	7 g	44%

Plain low-fat yogurt is 63 kcal per 100 g in USDA FoodData Central (SR Legacy). Of that energy, about 33% comes from protein, 23% from fat and 44% from carbohydrate. That works out to 8.4 g of protein per 100 kcal — a solid protein-per-calorie ratio for a whole food.

Per serving

The serving sizes USDA lists for this record, priced from the per-100 g figures above. Nothing here is rounded to a “portion” — the gram weight next to each label is what the calories are computed from.

Serving	Weight	Calories	Protein	Fat	Carbs
100 g	100 g	63	5.3 g	1.6 g	7 g
1 container (6 oz)	170 g	107	9 g	2.7 g	11.9 g
1 container (8 oz)	227 g	143	12 g	3.6 g	15.9 g
0.5 container (4 oz)	113 g	71	6 g	1.8 g	7.9 g
1 cup (8 fl oz)	245 g	154	13 g	3.9 g	17.2 g

Compared with other yogurt and cottage cheese

Food	kcal / 100 g	Protein / 100 g	Per serving
Nonfat Greek yogurt	59	10.2 g	100 kcal · 1 container
Plain whole-milk yogurt	61	3.5 g	104 kcal · 1 container (6 oz)
Plain low-fat yogurt	63	5.3 g	107 kcal · 1 container (6 oz)
2% cottage cheese	81	10.5 g	183 kcal · 1 cup (not packed)

Other tables in dairy and egg products

The same numbers for the foods this one usually shares a plate — or a shopping list — with.

Questions about plain low-fat yogurt

How many calories are in plain low-fat yogurt?: Plain low-fat yogurt: 63 kcal per 100 g. 1 container (6 oz) (170 g) is 107 kcal with 9 g of protein. Source: USDA FoodData Central record 170886, "Yogurt, plain, low fat".
How much protein is in plain low-fat yogurt?: Plain low-fat yogurt has 5.3 g of protein per 100 g and 9 g per 1 container (6 oz) (170 g). That is 8.4 g of protein per 100 kcal — a solid protein-per-calorie ratio for a whole food.
Where do these calorie figures come from?: USDA FoodData Central record 170886, “Yogurt, plain, low fat” (SR Legacy, FDC SR Legacy 2018-04 + FNDDS 2024-10-31). Energy is USDA nutrient 1008 (Energy, kcal); protein, fat and carbohydrate are read from the same record. USDA data is in the public domain, and the FDC ID above links straight to it.

How calorie.one logs it

Type “plain low-fat yogurt” into calorie.one and the app matches this exact record — “Yogurt, plain, low fat” — estimates the grams, and shows the line with its USDA label. You correct the amount; the per-100 g figure is never guessed. That split between recognition and arithmetic is the whole methodology. For the numbers in context, read How much protein do you need per day?.