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Plain yogurt, 1–2% fat Calories
A low-fat fermented dairy food that provides protein and calcium.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Plain yogurt, 1–2% fat (245 g) has 154 calories. That works out to 63 calories per 100 g. It contains 17.2 g of carbs, 12.7 g of protein, 3.7 g of fat and 0 g of fiber. Its 122.5 µg of Iodine covers 82% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Plain yogurt, 1–2% fat Nutrition Facts
Selected: 1 cup (medium) · 245 g
154
KCAL / 245G
Carbs
17.2g
· 6% DV
Protein
12.7g
· 25% DV
Fat
3.7g
· 5% 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 45% · Protein 33% · Fat 22%
Plain yogurt, 1–2% fat nutrition facts table · 1 cup (medium) (245 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 154 kcal | |
| Total fat | 3.7 g | 5% |
| Saturated fat | 2.38 g | 12% |
| Trans fat | 0.12 g | |
| Sodium | 172 mg | 7% |
| Total carbohydrate | 17.2 g | 6% |
| Fiber | 0 g | 0% |
| Protein | 12.7 g | 25% |
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 yogurt, 1–2% fat?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 245 g | 154 kcal |
| 1 teaspoon (small) | 5 g | 3 kcal |
| 1 tablespoon (small) | 15 g | 9 kcal |
| 100 g | 100 g | 63 kcal |
| 1 cup (small) | 125 g | 79 kcal |
| 1 serving (medium) | 150 g | 95 kcal |
| 1 cup (medium) | 170 g | 107 kcal |
| 1 serving (large) | 200 g | 126 kcal |
| 1 cup (large) | 245 g | 154 kcal |
Calculated from 63 calories per 100 g.
Frequently Asked Questions About Plain yogurt, 1–2% fat
Can plain 1–2% fat yogurt replace sour cream?
Yes, plain 1–2% fat yogurt can replace sour cream in dips, dressings, and many toppings. It tastes tangier and is usually thinner, so add it off the heat in cooked dishes to help prevent curdling.
What is the difference between Greek yogurt and plain 1–2% fat yogurt?
Greek yogurt is strained to remove more whey, making it thicker and more concentrated than plain 1–2% fat yogurt. The plain version has a looser texture and works well when you want a pourable yogurt for sauces or cereal.
Can you cook with plain 1–2% fat yogurt without it curdling?
Yes, but add plain 1–2% fat yogurt gently: stir a little hot cooking liquid into it first, then mix it into the dish over low heat. Avoid boiling the dish after adding the yogurt.
Why is there liquid on plain 1–2% fat yogurt?
The liquid on plain 1–2% fat yogurt is whey that has separated from the thicker part. Stir it back in for a smoother, looser yogurt, or pour off a little if you prefer a thicker texture.
Does plain 1–2% fat yogurt contain live cultures?
Often, yes: plain 1–2% fat yogurt is made by fermenting milk with bacterial cultures. Some yogurt is heat-treated after fermentation, which can reduce or eliminate live cultures, so the product’s packaging is the best way to confirm.
How should you store plain 1–2% fat yogurt after opening?
Keep plain 1–2% fat yogurt covered in the refrigerator and use a clean spoon each time. Follow the package date and discard it if you see mold or notice an unusual smell or appearance.
Can plain 1–2% fat yogurt be frozen?
Yes, plain 1–2% fat yogurt can be frozen, but thawing may make it watery or grainy. Stir it well after thawing and use it in smoothies, soups, or baking rather than expecting its original creamy texture.
Can plain 1–2% fat yogurt be used instead of buttermilk?
Yes, plain 1–2% fat yogurt can stand in for buttermilk in many recipes. Thin it with a little milk or water until pourable, especially for pancakes and quick breads where a thick yogurt could change the batter.
Is plain 1–2% fat yogurt good for gut health?
Plain 1–2% fat yogurt can contribute live bacteria to the diet when its cultures remain active. These microbes may support a healthy gut microbiome, but yogurt is a food, not a treatment for digestive problems.
Can people with lactose intolerance eat plain 1–2% fat yogurt?
Some people with lactose intolerance tolerate plain 1–2% fat yogurt better than milk because fermentation reduces some lactose. It still contains lactose, however, so tolerance varies; start with a small amount if you are unsure.
Plain yogurt, 1–2% fat Vitamins & Minerals
Vitamins
B12
1.37µg · 57% DV
B2
0.34mg · 26% DV
B5
0.81mg · 16% DV
Biotin
3.92µg · 13% DV
Minerals
Iodine
123µg · 82% DV
Phosphorus
353mg · 50% DV
Calcium
448mg · 45% DV
Zinc
2.18mg · 20% DV
Potassium ⭐
573mg · 17% DV
Sodium
172mg · 7% DV
Plain yogurt, 1–2% fat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Plain yogurt, 1–2% fat
To burn the 154 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 yogurt, 1–2% fat?
Plain yogurt, 1–2% fat, is made by fermenting milk with live cultures. It has a gently tangy flavour and a spoonable texture, and is a familiar staple in many places where yogurt is part of everyday cooking, including Turkey and the wider Mediterranean region.
Enjoy it on its own or with fruit and oats at breakfast, stir it into sauces and soups, or serve it alongside savoury dishes. It provides protein and calcium while being lower in fat than full-fat yogurt. For a simple, satisfying snack, pair it with fruit or a handful of nuts; use it in place of richer toppings when you want a lighter finish.
How Nutritious Is Plain yogurt, 1–2% fat?
Nutrient density
Medium
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 yogurt, 1–2% fat Processed?
NOVA 2
Minimally 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 yogurt, 1–2% fat Contain Allergens?
Contains these allergens:
Which Diets Is Plain yogurt, 1–2% fat 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 yogurt, 1–2% fat Fat Profile
SATURATED
2.38g
MONOUNSATURATED
1.05g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.