Yogurt

Q: How many calories in 100g of yogurt?

About 54 calories, with roughly 9.5g of protein. 100g weighs about 100g. Use the slider above for any other portion.

The protein bar of things that were already food.

cal per 100 g

Portion explorer

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= 3.5 oz

Calories

Protein

9.5g

Carbs

3.4g

Fat

0.2g

Protein 71% Carbs 25% Fat 4%

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Yogurt is basically 71% protein by calorie. Not many foods in the aisle read that clean.

Cottage cheese, skyr, and canned tuna hit the same range. Most things marketed as "high protein" land in the 30–45% band.

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 54 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Plain vs. flavored

Numbers on this page are for plain, unsweetened. Flavored versions typically add 8–18g of sugar per container — sometimes more than a scoop of ice cream. Read the panel; the difference is not small.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber0.2 g1%

Saturated fat0.145 g1%

Cholesterol6 mg2%

Sodium37 mg2%

Calcium112 mg9%

Iron0.03 mg0%

Vitamin C0.3 mg0%

Vitamin A0 mcg0%

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Cheese

199 more calories per 100g · +23g fat.

Cal253 Protein9.2 g Fat22.8 g

Cheese

273 more calories per 100g · +11g protein.

Cal327 Protein20.1 g Fat27.3 g

Cheese

286 more calories per 100g · +15g protein.

Cal340 Protein24.4 g Fat26 g

Common questions

The stuff people actually ask.

How many calories in 100g of yogurt?

About 54 calories, with roughly 9.5g of protein. 100g weighs about 100g. Use the slider above for any other portion.

Nonfat vs. full-fat — which is better?

Depends on the goal. Nonfat: max protein per calorie, best for a cut. Full-fat: more satiating, some studies link it to better metabolic markers, and it tastes better. Neither is "wrong."

Is yogurt actually healthy, or is that marketing?

By the numbers on this page: high protein, low fat, near zero sugar. Hard to argue with.

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