Calories in plain whole-milk yogurt.
61 kcal per 100 g.
Yogurt, plain, whole milk · SR Legacy (2018-04) · USDA FDC 171284
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 61 kcal | 61 kcal |
| Protein | 3.47 g | 3.47 g |
| Carbohydrates | 4.66 g | 4.66 g |
| Fat | 3.25 g | 3.25 g |
| Fibre | 0 g | 0 g |
| Sugars | 4.66 g | 4.66 g |
| Saturated fat | 2.1 g | 2.1 g |
| Sodium | 46 mg | 46 mg |
| Salt (calculated from sodium) | 0.12 g | 0.12 g |
| Vitamin A (RAE) | 27 ug | 27 ug |
| Vitamin D (D2 + D3) | 0.1 ug | 0.1 ug |
| Vitamin E (alpha-tocopherol) | 0.06 mg | 0.06 mg |
| Vitamin K (phylloquinone) | 0.2 ug | 0.2 ug |
| Vitamin C | 0.5 mg | 0.5 mg |
| Thiamin | 0.03 mg | 0.03 mg |
| Riboflavin | 0.14 mg | 0.14 mg |
| Niacin | 0.08 mg | 0.08 mg |
| Vitamin B6 | 0.03 mg | 0.03 mg |
| Folate, total | 7 ug | 7 ug |
| Vitamin B12 | 0.37 ug | 0.37 ug |
| Potassium | 155 mg | 155 mg |
| Calcium | 121 mg | 121 mg |
| Phosphorus | 95 mg | 95 mg |
| Magnesium | 12 mg | 12 mg |
| Iron | 0.05 mg | 0.05 mg |
| Zinc | 0.59 mg | 0.59 mg |
| Selenium | 2.2 ug | 2.2 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.009 mg | 0.009 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 whole-milk yogurt is 61 kcal per 100 g — the same as the milk it is made from, because fermentation converts lactose rather than removing or adding energy. It splits when boiled, which is why it goes into a hot sauce at the end and off the heat. Nothing about this row includes fruit, honey or granola, and on a typical breakfast those are the larger half.
Logging this food
USDA lists the pots people actually buy: a 6 oz container is 170 g and 104 kcal, an 8 oz one 227 g and 138, a half container 113 g and 69. A cup is 245 g and 149. Flavoured pots are a different food — the fruit-on-the-bottom layer is mostly sugar and can add 60 to 100 kcal to a pot this size.
Swaps and alternatives
Nonfat Greek yogurt is 59 kcal per 100 g, barely below this, but with far more protein for the same energy — that, not the calories, is the reason to switch. Plain low-fat yogurt is 63 and 2% cottage cheese 81. All four are within 22 kcal per 100 g, so the choice is about protein and texture.