Yogurt: Calories, Nutrition Facts, and Health Benefits (2026)
1 cup of yogurt has 149 calories, 0 g fiber and 0 mg vitamin C. Full yogurt nutrition facts per serving and per 100 g, by goal, with blood-sugar and comparison data.
Yogurt contains 149 calories per cup, with 8.6 g of protein and 11.4 g of carbs. It is notable for providing 296 mg of calcium and 0.91 mcg of vitamin B12, making it a nutrient-rich option.
This page provides comprehensive information on the nutritional profile of yogurt, specifically plain whole-milk yogurt. It covers calories, macronutrients, health benefits, and comparisons with other dairy products and alternatives.
Yogurt Nutrition Facts (Per Serving and Per 100 g)
The following table outlines the detailed nutrition facts for yogurt per 1 cup serving. This includes essential vitamins and minerals, as well as macronutrient breakdown.
Values are for 1 cup plain whole-milk (245 g).
| Nutrient | Per Serving | Per 100 g | % Daily Value (per serving) |
|---|---|---|---|
| Calories | 149 | 61 | 7% |
| Protein | 8.6 g | 3.5 g | 17% |
| Carbohydrates | 11.4 g | 4.7 g | 4% |
| Fiber | 0.0 g | 0.0 g | 0% |
| Sugar | 11.4 g | 4.7 g | - |
| Fat | 8.0 g | 3.3 g | 10% |
| Vitamin C | 0.0 mg | 0.0 mg | 0% |
| Potassium | 380 mg | 155 mg | 8% |
| Saturated Fat | 5.1 g | 2.1 g | 26% |
| Calcium | 296 mg | 121 mg | 23% |
| Vitamin B12 | 0.91 mcg | 0.37 mcg | 38% |
About 30% of yogurt calories come from carbohydrates, 23% from protein and 47% from fat.
Yogurt by Health Goal
The by-goal ratings assess yogurt's suitability for various dietary objectives. This helps consumers understand how yogurt fits into their health and wellness plans.
| Goal | Rating | Why |
|---|---|---|
| Weight loss | Fair | 149 calories per serving |
| Blood sugar / diabetes | Excellent | Glycemic load of about 3 per serving |
| Bone health | Good | Provides 296 mg calcium (23% DV) for bones |
| Digestion | Good | Yogurt and kefir add probiotics; the lactose in dairy bothers some people |
| Heart health | Good | Calcium and protein; lower-fat options cut the saturated fat |
| Muscle gain | Good | Good protein source at 8.6 g per serving |
Yogurt and Blood Sugar
Glycemic index: 36. Glycemic load: 3 per serving.
Yogurt has a glycemic load of about 3 per serving, so it has a modest effect on blood sugar; what carbohydrate it has is mostly lactose. Its protein and fat slow the rise from a meal.
How Yogurt Compares to Other Dairy and Alternatives
The comparison table highlights how yogurt stacks up against other dairy products and alternatives. This provides insight into its relative nutritional value.
| Food (per 100 g) | Calories | Protein (g) | Fat (g) | Calcium (mg) |
|---|---|---|---|---|
| Yogurt | 61 | 3.5 | 3.3 | 121 |
| Greek Yogurt | 59 | 10.3 | 0.4 | 110 |
| Kefir | 41 | 3.3 | 0.9 | 120 |
| Milk | 61 | 3.1 | 3.3 | 113 |
Yogurt Myths, Checked
All yogurt contains live probiotics , Misleading. Only yogurts labeled with live and active cultures do; some are heat-treated afterward.
Yogurt is always a low-sugar food , Misleading. Plain yogurt is, but fruit and flavored versions can be high in added sugar.
How to Track Yogurt
Dairy and its alternatives vary widely, full-fat versus low-fat, and especially plant milks, differ a lot in protein, fat and calcium, so the label matters. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log yogurt accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.
For related references, see best calcium sources ranked, fortified vs whole-food nutrients compared, and complete protein sources ranked.
Sources
Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.
Frequently Asked Questions (FAQ)
How many calories are in 1 cup of yogurt?
One cup of yogurt contains 149 calories. This makes it a moderate-calorie food choice, suitable for various diets.
Is yogurt good for weight loss?
Yogurt can be beneficial for weight loss due to its high protein content of 8.6 g per cup, which may help promote satiety.
Can people with diabetes eat yogurt?
People with diabetes can include yogurt in their diets, as it has a low glycemic load of about 3 per serving, indicating a minimal impact on blood sugar levels.
How much calcium is in yogurt?
Yogurt provides 296 mg of calcium per cup, contributing significantly to the daily recommended intake for bone health.
Is yogurt high in sugar?
Yogurt contains 11.4 g of sugar per cup, which is naturally occurring lactose, making it a moderate-sugar food option.
Is yogurt good for gut health?
Yogurt is considered good for gut health due to its probiotics, which can aid digestion and support a healthy microbiome.
Key Takeaways
- Yogurt contains 149 calories per cup.
- It provides 8.6 g of protein per serving.
- Yogurt has 296 mg of calcium, supporting bone health.
- It includes 11.4 g of naturally occurring sugar.
- Yogurt has a low glycemic load of about 3.
- Probiotics in yogurt can promote gut health.
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