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Plain packaged yogurt Calories
Good source of protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Plain packaged yogurt (245 g) has 149 calories. That works out to 61 calories per 100 g. It contains 11.5 g of carbs, 8.6 g of protein, 8.1 g of fat and 0 g of fiber. Its 0.9 µg of B12 covers 38% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Plain packaged yogurt Nutrition Facts
Selected: 1 cup (medium) · 245 g
149
KCAL / 245G
Carbs
11.5g
· 4% DV
Protein
8.6g
· 17% DV
Fat
8.1g
· 10% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 30% · Protein 22% · Fat 48%
Plain packaged yogurt nutrition facts table · 1 cup (medium) (245 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 149 kcal | |
| Total fat | 8.1 g | 10% |
| Saturated fat | 5.15 g | 26% |
| Trans fat | 0.25 g | |
| Sodium | 113 mg | 5% |
| Total carbohydrate | 11.5 g | 4% |
| Fiber | 0 g | 0% |
| Protein | 8.6 g | 17% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Plain packaged yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 245 g | 149 kcal |
| 1 tablespoon (small) | 15 g | 9 kcal |
| 3 tablespoon (medium) | 45 g | 27 kcal |
| 100 g | 100 g | 61 kcal |
| 1 serving (small) | 100 g | 61 kcal |
| 1 serving (medium) | 150 g | 92 kcal |
| 1 pack (small) | 180 g | 110 kcal |
| 1 serving (large) | 200 g | 122 kcal |
| 1 pack (large) | 400 g | 244 kcal |
Calculated from 61 calories per 100 g.
Frequently Asked Questions About Plain packaged yogurt
What is plain packaged yogurt made of?
Plain packaged yogurt is made by fermenting milk with yogurt cultures. A simple version contains milk and live cultures, though the milk type and manufacturing process affect its thickness and tang. Check the ingredient list if you need to know whether anything else was added.
Is plain packaged yogurt the same as homemade yogurt?
They are both fermented milk, but plain packaged yogurt is made under controlled commercial conditions, while homemade yogurt depends on the milk, starter, and temperature used at home. Their flavor and texture can differ, and packaged yogurt is sealed for retail sale.
Does plain packaged yogurt contain probiotics?
Plain packaged yogurt may contain live yogurt cultures, but the word “probiotic” is not guaranteed just because a product is yogurt. Look for a statement about live cultures on the container; heat treatment after fermentation can reduce or eliminate them.
Why does plain packaged yogurt have liquid on top?
The liquid on top of plain packaged yogurt is usually whey, a natural part of yogurt, not a sign that it has gone bad. Stir it back in or pour it off. Discard the yogurt if you see mold or notice an off smell.
How long does plain packaged yogurt last after opening?
Keep opened plain packaged yogurt refrigerated with the lid closed, use a clean spoon, and follow the storage guidance on the container. Avoid leaving it out for extended periods, and discard it if its smell, appearance, or texture changes noticeably.
Can you freeze plain packaged yogurt?
Yes, plain packaged yogurt can be frozen, but thawing often makes it grainy or separates the whey. Freeze it in a sealed, freezer-safe container and stir it well after thawing; the changed texture works better in smoothies or cooking than as a topping.
Can plain packaged yogurt be used in baking?
Yes, plain packaged yogurt works in many cakes, muffins, and quick breads, adding moisture and a mild tang. Use unsweetened yogurt, and avoid swapping it into a recipe without adjusting other liquids if the batter is already very loose.
How is plain packaged yogurt different from Greek yogurt?
Greek yogurt is strained more extensively, removing more whey and making it thicker than plain packaged yogurt. Plain packaged yogurt is generally easier to pour and mix into dressings, while Greek yogurt holds its shape better as a dip or topping.
How can you tell if plain packaged yogurt has gone bad?
Mold, a swollen container, an unusual color, or a distinctly unpleasant smell are reasons to throw plain packaged yogurt away. A little clear whey on top is normal. Do not taste yogurt to test it if you suspect spoilage.
Can plain packaged yogurt replace sour cream?
Yes, plain packaged yogurt can replace sour cream in dips, dressings, and as a topping, though it tastes tangier and is usually less rich. For a closer texture, use thick yogurt or strain it; add it to hot food off the heat to reduce curdling.
Plain packaged yogurt Vitamins & Minerals
Vitamins
B12
0.91µg · 38% DV
Biotin
8.58µg · 29% DV
B2
0.34mg · 26% DV
B5
0.96mg · 19% DV
Minerals
Phosphorus
233mg · 33% DV
Calcium
296mg · 30% DV
Selenium
8.58µg · 16% DV
Zinc
1.45mg · 13% DV
Potassium ⭐
380mg · 11% DV
Sodium
113mg · 5% DV
Plain packaged yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Plain packaged yogurt
To burn the 149 calories in 1 cup (medium) (245 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Plain packaged yogurt?
Plain packaged yogurt is milk fermented with yogurt cultures and sold ready to eat in a sealed tub or cup. It offers the familiar tang of yogurt with the convenience of a consistent, refrigerated product; its thickness varies by brand.
Enjoy it at breakfast with fruit, oats or honey, as a snack, or alongside savoury dishes. In many cuisines, plain yogurt is also stirred into sauces and dips or served with spiced meals. It provides protein and calcium, with 3.5 g of protein per 100 g. Choose it as a simple base for toppings, or pair it with fruit for a lighter snack.
How Nutritious Is Plain packaged yogurt?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Plain packaged yogurt Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Plain packaged yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Plain packaged yogurt Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Plain packaged yogurt Fat Profile
SATURATED
5.15g
MONOUNSATURATED
2.21g
POLYUNSATURATED
0.27g
Omega 6:3 ratio 2.9:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.