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Plain Yogurt Nutrition Facts: Is Plain Yogurt Good for You?
Plain whole milk yogurt provides protein, calcium, and is a good source of vitamins B2 and B12. A 100-gram serving contains 61 calories, about 3 grams of fat, and just under 5 grams of carbohydrates, all from sugar. It also supplies 10% of the daily value for saturated fat per serving. Whether it fits into your diet depends on your overall eating patterns and portion sizes.
Per 100 g · Yogurt, plain, whole milk
What stands out in plain yogurt
- Good source of B vitamins. A 100-gram serving of plain whole milk yogurt is a good source of Riboflavin (B2) and Vitamin B12, providing 11% and 15% of the Daily Value, respectively.
- Macronutrient profile. Per 100 grams, this yogurt has 61 calories, 3.5 grams of protein, 3.2 grams of total fat, and 4.7 grams of carbohydrates.
- Source of key minerals. This yogurt contains several minerals, including 121 mg of calcium (9% DV) and 95 mg of phosphorus (8% DV) in every 100-gram portion.
- Carbohydrates from sugar. The 4.7 grams of carbohydrates per 100 grams come entirely from sugar, as the yogurt contains 0 grams of dietary fiber.
What to keep in mind
- A 100-gram serving contains 2.1 grams of saturated fat, which is 10% of the Daily Value. While sodium is low at 46 mg, portion sizes affect the total amount of calories, fat, and sugar consumed.
Plain Yogurt nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 61 kcal | – |
| Protein | 3.5 g | 7% |
| Total fat | 3.2 g | 4% |
| Saturated fat | 2.1 g | 10% |
| Monounsaturated fat | 0.89 g | – |
| Polyunsaturated fat | 0.09 g | – |
| Cholesterol | 13 mg | 4% |
| Carbohydrate | 4.7 g | 2% |
| Dietary fiber | 0 g | 0% |
| Total sugars | 4.7 g | – |
| Water | 87.9 g | – |
| Sodium | 46 mg | 2% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 155 mg | 3% |
| Calcium | 121 mg | 9% |
| Iron | 0.05 mg | 0% |
| Magnesium | 12 mg | 3% |
| Phosphorus | 95 mg | 8% |
| Zinc | 0.59 mg | 5% |
| Copper | 0.01 mg | 1% |
| Manganese | 0 mg | 0% |
| Selenium | 2.2 mcg | 4% |
| Vitamin A (RAE) | 27 mcg | 3% |
| Vitamin C | 0.5 mg | 1% |
| Vitamin D | 0.1 mcg | 0% |
| Vitamin E | 0.06 mg | 0% |
| Vitamin K | 0.2 mcg | 0% |
| Thiamin (B1) | 0.03 mg | 2% |
| Riboflavin (B2) | 0.14 mg | 11% |
| Niacin (B3) | 0.07 mg | 0% |
| Vitamin B6 | 0.03 mg | 2% |
| Folate (DFE) | 7 mcg | 2% |
| Vitamin B12 | 0.37 mcg | 15% |
| Choline | 15.2 mg | 3% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Plain Yogurt by portion
The nutrition information changes with portion size. A standard 6 oz container (170 g) has 104 calories, 6 grams of protein, 8 grams of sugar, and 5.4 grams of fat. A larger 1 cup serving (245 g) provides 149 calories, about 9 grams of protein, 11.5 grams of sugar, and about 8 grams of fat. For a smaller portion, half a container (4 oz or 113 g) contains 69 calories and 4 grams of protein.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 container (6 oz) | 170 g | 104 | 6 g | 8 g | 0 g | 5.4 g |
| 1 container (8 oz) | 227 g | 138 | 7.9 g | 10.7 g | 0 g | 7.3 g |
| 0.5 container (4 oz) | 113 g | 69 | 4 g | 5.3 g | 0 g | 3.6 g |
| 1 cup (8 fl oz) | 245 g | 149 | 8.6 g | 11.5 g | 0 g | 7.8 g |
How plain yogurt compares with other dairy, egg and plant-milk foods
Among 15 other dairy, egg and plant-milk foods, plain whole milk yogurt ranks lower than most for sugar content (3rd lowest) and has more potassium than most (4th highest). It is in the middle of the group for protein (9th) and calcium (6th). Per 100 grams, its nutrition profile is nearly identical to whole milk, with 61 calories and about 3 grams of protein and fat. It has less protein than Greek yogurt (10.2 g) and egg whites (10.9 g). Its fat content is higher than that of soy milk (1.8 g) and Greek yogurt (0.39 g).
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Plain Yogurt | 61 | 3.5 g | 4.7 g | 0 g | 3.2 g |
| Whole Milk | 61 | 3.1 g | 4.8 g | 0 g | 3.2 g |
| Greek Yogurt | 59 | 10.2 g | 3.6 g | 0 g | 0.39 g |
| Soy Milk | 54 | 3.3 g | 6.3 g | 0.6 g | 1.8 g |
| Egg Whites | 52 | 10.9 g | 0.73 g | 0 g | 0.17 g |
Quick answers
How many calories are in a cup of plain yogurt?
Based on USDA data, a 1 cup (8 fl oz) portion of plain, whole milk yogurt contains 149 calories.
How much sugar is in plain yogurt?
Plain whole milk yogurt has 4.7 grams of sugar per 100 grams. A 6 oz container has 8 grams of sugar. This sugar is naturally occurring from the milk and is not added sugar.
How much protein is in plain yogurt?
There are 3.5 grams of protein in 100 grams of plain whole milk yogurt. A 6 oz container provides 6 grams of protein, while a 1 cup serving provides 8.6 grams.
When to talk to a doctor or dietitian
- Plain Yogurt contains milk, one of the major food allergens in the US. If you have a known or suspected milk allergy, follow the plan your allergist gave you, and get urgent help for signs of a severe reaction such as throat tightness or trouble breathing.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how plain yogurt fits your situation.
Last updated October 21, 2026