Foods · Dairy and eggs
Calories in plain yogurt (low fat)
Plain yogurt (low fat): about 63 calories per 100 g. A portion of 1 cup (245 g) has about 154 calories.
Calories and nutrients by portion
| Portion | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g (3.5 oz) | 100 g | 63 | 5.3 g | 7 g | 1.6 g |
| 1 container (6 oz) | 170 g | 107 | 8.9 g | 12 g | 2.6 g |
| 1 container (8 oz) | 227 g | 143 | 11.9 g | 16 g | 3.5 g |
| 0.5 container (4 oz) | 113 g | 71 | 5.9 g | 8 g | 1.8 g |
| 1 cup (8 fl oz) | 245 g | 154 | 12.9 g | 17.2 g | 3.8 g |
Where the calories come from
- Protein 33%
- Carbs 45%
- Fat 22%
Shares are estimated with 4 calories per gram of protein and carbohydrate and 9 per gram of fat.
Full nutrition per 100 g
| Calories | 63 kcal |
| Protein | 5.3 g |
| Carbohydrate | 7 g |
| of which sugars | 7 g |
| Fibre | 0 g |
| Fat | 1.6 g |
| of which saturated | 1 g |
| Cholesterol | 6 mg |
| Sodium | 70 mg |
| Potassium | 234 mg |
| Calcium | 183 mg |
| Iron | 0.1 mg |
| Vitamin C | 0.8 mg |
| Water | 85.1 g |
How it compares with other dairy and eggs
Among the 15 dairy and eggs listed on this site, plain yogurt (low fat) ranks number 6 from the lowest in calories per 100 g, and number 10 from the highest in protein per 100 g.
Fewer calories per 100 g
- Whole milk 61 cal
- Greek yogurt (plain, nonfat) 59 cal
- Egg white 52 cal
More calories per 100 g
- Cottage cheese 81 cal
- Egg (raw) 143 cal
- Hard-boiled egg 155 cal
What 154 calories equal in exercise
For a 155 lb (70 kg) person, Harvard Health lists about 133 calories for 30 minutes of walking at 3.5 mph and about 288 for 30 minutes of running at 5 mph. By that chart, a portion of plain yogurt (low fat) (1 cup, 154 calories) equals about 35 minutes of walking or 16 minutes of running. Use the calories burned calculator for your own weight.
About these numbers
The figures come from the USDA FoodData Central entry “Yogurt, plain, low fat”. They are reference averages, so brands, ripeness, cuts and recipes shift the real number. Treat them as estimates, and weigh food for the closest result.
Quick answers
How many calories are in plain yogurt (low fat) (1 cup)?
About 154 calories (≈). That is 1 cup (245 g) of plain yogurt (low fat), using the USDA reference value of 63 calories per 100 g.
How many calories are in 100 grams of plain yogurt (low fat)?
About 63 calories (≈). One ounce (28 g) is about 18 calories.
How much protein is in plain yogurt (low fat)?
5.3 g per 100 g, and about 33% of its calories come from protein (≈). A portion of 1 cup has about 12.9 g.
Source
- USDA FoodData Central, SR Legacy: Yogurt, plain, low fat (FDC ID 170886)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Harvard Health: calories burned in 30 minutes for people of three different weights
General information, not medical advice. Nutrient values are estimates and vary by product and portion.
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