Yogurt

Q: How many calories in cup (8 fl oz) of yogurt?

About 257 calories, with roughly 20g of protein. cup (8 fl oz) weighs about 245g. Use the slider above for any other portion.

The protein bar of things that were already food.

105

cal per 100 g

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 8.6 oz

Calories

257

Protein

20g

Carbs

30.1g

Fat

6.3g

Protein 31% Carbs 47% Fat 22%

Get weekly calorie thinking from Caloro

One short email a week — food comparisons, restaurant hacks, and honest calorie thinking. No fluff, no fads.

Unsubscribe anytime. No spam.

You’re on the list. Your first email arrives once we have something worth sending — probably this week.

Yogurt: 105 cal per 100g, mixed macros.

No single number tells the story. Use the slider to fit it to your day.

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

—

For calories, eat:

—

Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 105 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.

Fiber1 g4%

Sugar11.23 g—

Saturated fat1.599 g8%

Cholesterol12 mg4%

Sodium33 mg1%

Potassium129 mg3%

Calcium88 mg7%

Iron0.07 mg0%

Magnesium10 mg2%

Zinc0.41 mg4%

Vitamin C0.7 mg1%

Vitamin E0.02 mg0%

Vitamin A31 mcg3%

Vitamin D0 mcg0%

Vitamin B60.049 mg3%

Vitamin B120.5 mcg21%

Folate9 mcg2%

Niacin0.205 mg1%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Cheese

148 more calories per 100g · +20g fat.

Cal253 Protein9.2 g Fat22.8 g

Cheese

222 more calories per 100g · +12g protein.

Cal327 Protein20.1 g Fat27.3 g

Cheese

235 more calories per 100g · +16g protein.

Cal340 Protein24.4 g Fat26 g

Common questions

The stuff people actually ask.

How many calories in cup (8 fl oz) of yogurt?

About 257 calories, with roughly 20g of protein. cup (8 fl oz) weighs about 245g. 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: balanced enough that "healthy" is the wrong axis. It is food.

Stop typing grams. Snap the plate.

Caloro reads any food from a photo and logs it in a second. Free to try, no card.

Open Caloro →