Calories in plain low-fat yogurt.
63 kcal per 100 g.
Yogurt, plain, low fat · SR Legacy (2018-04) · USDA FDC 170886
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 63 kcal | 63 kcal |
| Protein | 5.25 g | 5.25 g |
| Carbohydrates | 7.04 g | 7.04 g |
| Fat | 1.55 g | 1.55 g |
| Fibre | 0 g | 0 g |
| Sugars | 7.04 g | 7.04 g |
| Saturated fat | 1 g | 1 g |
| Sodium | 70 mg | 70 mg |
| Salt (calculated from sodium) | 0.18 g | 0.18 g |
| Vitamin A (RAE) | 14 ug | 14 ug |
| Vitamin D (D2 + D3) | 0 ug | 0 ug |
| Vitamin E (alpha-tocopherol) | 0.03 mg | 0.03 mg |
| Vitamin K (phylloquinone) | 0.2 ug | 0.2 ug |
| Vitamin C | 0.8 mg | 0.8 mg |
| Thiamin | 0.04 mg | 0.04 mg |
| Riboflavin | 0.21 mg | 0.21 mg |
| Niacin | 0.11 mg | 0.11 mg |
| Vitamin B6 | 0.05 mg | 0.05 mg |
| Folate, total | 11 ug | 11 ug |
| Vitamin B12 | 0.56 ug | 0.56 ug |
| Potassium | 234 mg | 234 mg |
| Calcium | 183 mg | 183 mg |
| Phosphorus | 144 mg | 144 mg |
| Magnesium | 17 mg | 17 mg |
| Iron | 0.08 mg | 0.08 mg |
| Zinc | 0.89 mg | 0.89 mg |
| Selenium | 3.3 ug | 3.3 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.01 mg | 0.01 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
Plain low-fat yogurt is 63 kcal per 100 g with 5.3 g protein — milk fermented, nothing removed. It splits when boiled but stabilises in sauces if stirred in off the heat or mixed with a little starch. Whole-milk plain yogurt is about 61 per 100 g (less lactose, more fat), so "low-fat" is not a calorie saving here; it is a fat-for-sugar trade.
Logging this food
The 6 oz pot is 170 g and 107 kcal; the 8 oz cup 227 g, 143 kcal. Flavoured or fruit-on-the-bottom versions add 10–20 g of sugar per pot — 40–80 kcal — and are the ones to weigh and read. Granola on top is 147 kcal per 30 g, more than the yogurt.
Swaps and alternatives
Nonfat Greek yogurt at 59 kcal per 100 g gives nearly double the protein (10 g); cottage cheese 81 kcal and 10.5 g. Skyr is similar to Greek. For the same calories, the strained yogurts are the better trade if protein is the goal; plain low-fat is fine if the goal is simply not to eat the sugared kind.