Yogurt: calories and nutrition facts
100 g of yogurt has 61 kcal. 1 container (6 oz) (170 g): 104 kcal.
Yogurt is in the family Dairy. Per 100 g it provides 3.5 g protein, 4.7 g carbohydrates (0 g fiber) and 3.3 g fat: about 47% of its calories come from fat.
What yogurt provides most
- Source of vitamin B12: 0.37 µg per 100 g, 15 % of the Daily Value.
- Source of vitamin B2 (riboflavin): 0.14 mg per 100 g, 11 % of the Daily Value.
Yogurt per serving
The serving is 1 container (6 oz), 170 g, from USDA's household measure.
| Nutrient | 100 g | 1 container (6 oz) |
|---|---|---|
| Calories | 61 kcal | 104 kcal |
| Protein | 3.5 g | 5.9 g |
| Carbohydrates | 4.7 g | 7.9 g |
| Fiber | 0 g | 0 g |
| Sugars | 4.7 g | 7.9 g |
| Fat | 3.3 g | 5.5 g |
| Sodium | 46 mg | 78.2 mg |
Yogurt nutrition facts (per 100 g)
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 61 kcal | — |
| Protein | 3.5 g | 7 % |
| Total fat | 3.3 g | 4 % |
| Saturated fat | 2.1 g | 10 % |
| Monounsaturated fat | 0.89 g | — |
| Polyunsaturated fat | 0.09 g | — |
| Cholesterol | 13 mg | 4 % |
| Carbohydrates | 4.7 g | 2 % |
| Dietary fiber | 0 g | 0 % |
| Total sugars | 4.7 g | — |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 27 µg | 3 % |
| Vitamin C | 0.5 mg | 1 % |
| Vitamin D | 0.1 µg | 1 % |
| Vitamin E | 0.06 mg | 0 % |
| Vitamin K | 0.2 µg | 0 % |
| B1 · Thiamin | 0.03 mg | 2 % |
| B2 · Riboflavin | 0.14 mg | 11 % |
| B3 · Niacin | 0.07 mg | 0 % |
| B6 | 0.03 mg | 2 % |
| B9 · Folate | 7 µg | 2 % |
| B12 | 0.37 µg | 15 % |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 121 mg | 9 % |
| Iron | 0.05 mg | 0 % |
| Magnesium | 12 mg | 3 % |
| Phosphorus | 95 mg | 8 % |
| Potassium | 155 mg | 3 % |
| Sodium | 46 mg | 2 % |
| Zinc | 0.59 mg | 5 % |
| Selenium | 2.2 µg | 4 % |
Fatty acids & more
| Nutrient | Amount | % DV |
|---|---|---|
| Omega-3 · ALA | 0.03 g | — |
| Omega-3 · EPA | 0 g | — |
| Omega-3 · DHA | 0 g | — |
% DV: FDA Daily Values (2020), 2,000-calorie adult diet; «—» where none is set. Not a personal recommendation.
Compared with other dairy
Of 5 foods in this family on Micela, yogurt ranks 5th for calories per 100 g. See the full table.
| # | Food | kcal / 100 g | Protein |
|---|---|---|---|
| 1 | 🧈 Butter | 717 | 0.85 g |
| 2 | 🍮 Dulce de leche | 315 | 6.8 g |
| 3 | 🧀 Cheese | 299 | 18.1 g |
| 4 | 🥛 Milk | 61 | 3.1 g |
| 5 | 🍦 Yogurt | 61 | 3.5 g |
Where it comes from
Anatolia and the Balkans.
Approximate origin, under review.
Frequently asked questions
How many calories does yogurt have?
100 g of yogurt has 61 kcal. 1 container (6 oz) (170 g) has 104 kcal.
How much protein does yogurt have?
3.5 g per 100 g; 5.9 g in 1 container (6 oz).
How many carbs does yogurt have?
4.7 g of carbohydrates per 100 g, of which 0 g is fiber and 4.7 g sugars.
What vitamins and minerals does yogurt have?
The ones it provides most per 100 g, by Daily Value: vitamin B12, 15 %; vitamin B2 (riboflavin), 11 %.
Where does yogurt come from?
Anatolia and the Balkans. This is an approximate origin, under review.
Source
USDA National Nutrient Database for Standard Reference, Release 28 (2015) · NDB 1116 · Yogurt, plain, whole milk, 8 grams protein per 8 ounce · Yogurt, plain, whole milk, 8 grams protein per 8 ounce
One serving (1 container (6 oz)) is about 5% of a 2,000-calorie diet. Work out how many calories you need · How we calculate these numbers