Yogurt Calories & Nutritional Facts Calculator
Calculate accurate calories and complete nutritional information for different types of yogurt and probiotic foods. Get detailed nutrition facts including protein, probiotics, calcium, vitamins, and minerals for this healthy fermented dairy product.
How Many Calories Are In Yogurt?
Yogurt Calories by Type and Fat Content
The calorie content of yogurt varies significantly based on the type, fat content, and added ingredients:
Greek Yogurt (per 170g container):
• Plain Whole Milk Greek: 165 calories
• Plain Low Fat Greek: 100 calories
• Plain Nonfat Greek: 97 calories
Regular Yogurt (per 170g container):
• Whole Milk: 104 calories
• Low Fat: 107 calories
• Nonfat: 95 calories
Alternative Yogurts (per 170g container):
• Coconut Yogurt: 97 calories
• Almond Yogurt: 87 calories
• Soy Yogurt: 74 calories
• Skyr (Icelandic): 105 calories
Track your daily intake with our calories burned calculator
to balance your yogurt consumption with physical activity.
Impact of Toppings on Calorie Content
High-Calorie Toppings (per serving):
• Granola (30g): +134 calories
• Nuts (20g): +116-131 calories
• Peanut Butter (1 tbsp): +94 calories
Moderate-Calorie Toppings:
• Honey (1 tbsp): +64 calories
• Chia Seeds (1 tbsp): +58 calories
• Fresh Berries (50g): +29 calories
Plan your meals with our macro calculator
for optimal nutrition balance.
Yogurt Nutrition Comparison Chart
| Yogurt Type | Calories (per 100g) | Protein (g) | Carbs (g) | Fat (g) | Calcium (mg) | Probiotics |
|---|---|---|---|---|---|---|
| Greek Yogurt (Whole) | 97 | 9.0 | 4.0 | 5.0 | 110 | High |
| Greek Yogurt (Nonfat) | 57 | 10.0 | 3.6 | 0.4 | 110 | High |
| Regular Yogurt (Low Fat) | 63 | 5.3 | 7.0 | 1.6 | 183 | Medium |
| Skyr (Plain) | 62 | 11.0 | 4.0 | 0.2 | 150 | Very High |
| Kefir (Plain) | 41 | 3.8 | 4.0 | 1.0 | 130 | Very High |
| Coconut Yogurt | 57 | 0.5 | 6.0 | 3.5 | 120 | Medium |
| Almond Yogurt | 51 | 1.9 | 7.0 | 1.4 | 170 | Medium |
Nutritional Information for Yogurt
High-Quality Protein & Probiotics
Yogurt provides complete protein containing all essential amino acids. According to research published in
PMC journals,
yogurt consumption supports digestive health, immune function, and bone health through its unique combination
of nutrients and live cultures.
Protein Content (per 100g):
• Greek Yogurt: 9-11g (high biological value)
• Regular Yogurt: 3.5-5.7g
• Skyr: 11g (highest protein density)
Key Micronutrients:
• Calcium: 110-199mg (11-20% daily value)
• Vitamin B12: 0.3-1.2µg (12-50% daily value)
• Riboflavin: 0.13-0.27mg (10-21% daily value)
• Phosphorus: 95-157mg (8-13% daily value)
Calculate your daily protein requirements
and see how yogurt fits into your nutrition plan.
Health Benefits of Yogurt
Digestive Health & Gut Microbiome
Probiotic Benefits: Research from ResearchGate
demonstrates that regular yogurt consumption improves gut microbiome diversity, enhances nutrient absorption,
and supports immune system function through beneficial bacterial strains.
Lactose Intolerance Support: Live cultures in yogurt help break down lactose, making it
more tolerable for those with lactose sensitivity. Monitor your digestive health with our
BMR calculator.
Anti-inflammatory Properties: Regular consumption may reduce inflammatory markers
and support overall gut health.
Bone Health & Muscle Building
Calcium Absorption: Studies in ScienceDirect
show that yogurt’s combination of calcium, phosphorus, and protein optimizes bone mineralization
and reduces fracture risk throughout life.
Muscle Protein Synthesis: High-quality protein in Greek yogurt supports muscle recovery
and growth. Plan your training with our workout planner.
Post-Exercise Recovery: The leucine content (especially in Greek yogurt) triggers
muscle protein synthesis, making it an excellent post-workout snack.
Yogurt in Weight Management
Weight Loss & Satiety
High Protein Satiety: Research published in Nutrition Reviews
indicates that high-protein yogurt increases satiety and reduces overall calorie intake throughout the day.
Greek yogurt’s protein content helps maintain muscle mass during weight loss.
Metabolic Benefits: Regular yogurt consumption is associated with better weight management
and reduced belly fat accumulation. Use our BMI calculator
to track your progress.
Portion Control: Individual containers (170g) provide natural portion control,
helping prevent overconsumption while delivering essential nutrients.
Blood Sugar & Diabetes Management
Low Glycemic Index: Plain yogurt has a low glycemic index, helping stabilize blood sugar
levels. Calculate your meal’s impact with our glycemic index calculator.
Diabetes Prevention: Regular consumption of low-fat dairy products, including yogurt,
is associated with reduced risk of type 2 diabetes development.
Insulin Sensitivity: Probiotics in yogurt may improve insulin sensitivity and
glucose metabolism.
Frequently Asked Questions
Is Greek yogurt better than regular yogurt?
Greek yogurt typically contains twice the protein of regular yogurt due to the straining process that removes whey. It also has less sugar and sodium but similar calcium content. Greek yogurt is more satiating and better for muscle building, while regular yogurt may have higher probiotic diversity. Choose based on your nutritional goals and preferences.
How much yogurt should I eat daily?
The recommended serving is 1-2 containers (170-340g) of yogurt per day as part of a balanced diet. This provides approximately 10-20g protein and 200-400mg calcium. Active individuals may require more based on their protein needs. Calculate your specific protein requirements for personalized recommendations.
Are plant-based yogurt alternatives as nutritious?
Plant-based yogurts are often fortified to match dairy yogurt’s calcium content but typically contain less protein and may lack vitamin B12. Soy yogurt comes closest nutritionally to dairy yogurt, while coconut and almond varieties are lower in protein but suitable for specific dietary needs. Check labels for added sugars and choose fortified versions for optimal nutrition.
Do probiotics in yogurt survive digestion?
Many probiotic strains in yogurt do survive stomach acid and reach the intestines, but survival rates vary by strain and individual factors. Look for yogurt with “live and active cultures” labels and multiple bacterial strains. Consuming yogurt regularly helps maintain beneficial bacteria populations in the gut microbiome.
Yogurt Selection & Storage Tips
Choosing the Healthiest Yogurt
Read Labels Carefully: Choose yogurt with minimal ingredients, no artificial sweeteners,
and “live and active cultures” designation. Avoid products with excessive added sugars (>6g per serving).
Protein Content: Greek yogurt and Skyr offer the highest protein content (9-11g per 100g).
For muscle building, aim for yogurt with at least 15g protein per serving.
Probiotic Strains: Look for multiple bacterial strains including Lactobacillus and
Bifidobacterium species for maximum digestive benefits.
Storage & Freshness
Temperature Control: Keep yogurt refrigerated at 40°F (4°C) or below to maintain
probiotic viability and prevent spoilage. Consume within 7-10 days of opening.
Probiotic Preservation: Avoid heating yogurt above 110°F (43°C) as this can kill
beneficial bacteria. Add to warm foods after cooling to preserve probiotic benefits.
Freezing: While yogurt can be frozen for up to 2 months, freezing changes texture
and may reduce probiotic count. Frozen yogurt works well in smoothies and baking.
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References
- El-Abbadi, N. H., Dao, M. C., & Meydani, S. N. (2014). Yogurt: Role in healthy and active aging. The American Journal of Clinical Nutrition, 99(5), 1263S. https://doi.org/10.3945/ajcn.113.073957
- Sumi, K., Tagawa, R., Yamazaki, K., Nakayama, K., Ichimura, T., Sanbongi, C., & Nakazato, K. (2023). Nutritional Value of Yogurt as a Protein Source: Digestibility/Absorbability and Effects on Skeletal Muscle. Nutrients, 15(20), 4366. https://doi.org/10.3390/nu15204366
- Patil, P. & Abdullah, Fatma & Khanbashi, Al & Hajar, & Khanbashi, Hamed. (2020). Analysis of Nutritional Value and Study of Physicochemical Parameters of Low Fat and High Fat of Yogurt Samples Available in Local Market.
- Gueimonde, M., & Salminen, S. (2018). The role of yogurt in food-based dietary guidelines. Nutrition Reviews, 76(Supplement_1), 29-39. https://doi.org/10.1093/nutrit/nuy059
