Yogurt

Q: How many calories in container (5.3 oz) of yogurt?

About 117 calories, with roughly 13g of protein. container (5.3 oz) weighs about 150g. Use the slider above for any other portion.

The protein bar of things that were already food.

cal per 100 g

Portion explorer

How much are you eating?

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= 5.3 oz

Calories

117

Protein

13g

Carbs

15.6g

Fat

0.3g

Protein 45% Carbs 53% Fat 2%

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Yogurt: 78 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:

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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 78 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.

Fiber0.5 g2%

Sugar9.54 g—

Saturated fat0.133 g1%

Cholesterol3 mg1%

Sodium34 mg1%

Potassium123 mg3%

Calcium99 mg8%

Iron0.04 mg0%

Magnesium10 mg2%

Zinc0.46 mg4%

Vitamin C0 mg0%

Vitamin E0.02 mg0%

Vitamin A0 mcg0%

Vitamin D0.9 mcg5%

Vitamin B60.05 mg3%

Vitamin B120.64 mcg27%

Folate11 mcg3%

Niacin0.201 mg1%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

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

Cheese

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

Cal253 Protein9.2 g Fat22.8 g

Cheese

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

Cal327 Protein20.1 g Fat27.3 g

Cheese

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

Cal340 Protein24.4 g Fat26 g

Common questions

The stuff people actually ask.

How many calories in container (5.3 oz) of yogurt?

About 117 calories, with roughly 13g of protein. container (5.3 oz) weighs about 150g. 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.

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