How many calories are in yogurt?

One cup of plain nonfat Greek yogurt has 100 calories. Whole milk Greek has 190 cal. Regular nonfat yogurt is 137 cal/cup. A typical 5.3 oz container has 80-150 cal depending on type and added sugars.

Is yogurt good for weight loss?

Plain Greek yogurt is excellent for weight loss - only 100 cal/cup with 17g protein for incredible satiety. Probiotics aid gut health which may support weight loss. Avoid flavored yogurts with 15-25g added sugar.

What nutrients are in yogurt?

Greek yogurt provides 17.3g protein, 187mg calcium (19% DV), and 282mg potassium per cup. It also contains probiotics for gut health, B12, and phosphorus. One of the most protein-dense foods available.

Is yogurt keto-friendly?

Plain Greek yogurt is moderately keto-friendly with 6g carbs per cup. Full-fat Greek yogurt is better for keto. Avoid flavored yogurts which can have 20+ grams of carbs. A 5.3 oz container has about 4g carbs.

Is Greek yogurt better than regular yogurt?

Greek yogurt is strained longer, giving it more protein (17g vs 9g/cup), less sugar, and thicker texture. Regular yogurt has more calcium (30% vs 19% DV). Greek is better for protein and weight loss; both are healthy.

Is flavored yogurt healthy?

Flavored yogurts often have 15-25g added sugar per container - like eating dessert. Plain yogurt with fresh fruit is much healthier. If buying flavored, check labels for under 10g total sugar.

Is yogurt good for gut health?

Yes, yogurt contains probiotics (live bacteria) that support digestive health. Look for 'live and active cultures' on labels. Regular consumption may improve gut microbiome, digestion, and immune function.

Can lactose intolerant people eat yogurt?

Many lactose intolerant people tolerate yogurt well. The live cultures help digest lactose, and Greek yogurt has less lactose due to straining. Start with small amounts or try lactose-free yogurt options.

How long does yogurt last?

Yogurt lasts 1-2 weeks past the sell-by date if unopened and refrigerated. Once opened, consume within 5-7 days. The live cultures act as preservatives. If it smells sour or has mold, discard it.

How much yogurt should I eat daily?

1-2 cups of yogurt daily is healthy, providing protein, calcium, and probiotics. This counts toward 2-3 daily dairy servings. Plain Greek yogurt at 100 cal/cup fits most diets easily.

All Foods

Calories in Yogurt

USDA Verified · FDC 330137 · Apr 2026

100 calories

per 1 cup plain greek (nonfat) (245g)

10.2g

Protein

3.6g

Carbs

0.4g

Fat

Fiber

Per 100g

Serving Sizes & Calories

Serving Size	Weight	Calories
1 cup plain Greek (nonfat)Standard	245g	100 cal
1 cup plain Greek (whole)	245g	190 cal
1 cup plain regular (nonfat)	245g	137 cal
1 cup plain regular (whole)	245g	149 cal
5.3 oz container Greek	150g	80 cal