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Plain yogurt, full-fat Calories
Good source of protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Plain yogurt, full-fat (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 yogurt, full-fat 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 yogurt, full-fat 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 yogurt, full-fat?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 245 g | 149 kcal |
| 2 tablespoon (small) | 30 g | 18 kcal |
| 4 tablespoon (medium) | 60 g | 37 kcal |
| 100 g | 100 g | 61 kcal |
| 1 piece (small) | 100 g | 61 kcal |
| 1 serving (medium) | 150 g | 92 kcal |
| 1 serving (large) | 200 g | 122 kcal |
| 1 pack (whole) | 500 g | 305 kcal |
Calculated from 61 calories per 100 g.
Frequently Asked Questions About Plain yogurt, full-fat
Is plain yogurt, full-fat, good for you?
Yes, plain yogurt, full-fat, can be a nourishing choice, providing protein and calcium without added sugar. Its creamy texture can make meals satisfying; pairing it with fruit or unsweetened oats keeps the added sugar under your control.
What is the difference between plain yogurt, full-fat, and Greek yogurt?
Greek yogurt is strained to remove more whey, so it is thicker and typically more concentrated than plain yogurt, full-fat. Plain yogurt works well in pourable sauces and marinades, while Greek yogurt is useful when a thick texture is wanted.
Does plain yogurt, full-fat, contain probiotics?
Often, yes: yogurt is made using live bacterial cultures, and some products retain live cultures when sold. Heat treatment after fermentation can reduce or eliminate them, so whether a particular plain yogurt, full-fat, contains live cultures depends on how it was processed.
Can plain yogurt, full-fat, replace sour cream?
Yes, plain yogurt, full-fat, can replace sour cream in dips, toppings, and many recipes, with a tangier and usually lighter texture. For hot dishes, stir it in off the heat or temper it with warm liquid first to reduce the chance of curdling.
Why does plain yogurt, full-fat, separate into liquid and solids?
A little separation in plain yogurt, full-fat, is usually whey separating from the yogurt, not a sign that it has spoiled. Stir it back in for a smoother texture or drain it for a thicker result; discard yogurt with mold or an off smell.
Can plain yogurt, full-fat, be used in baking?
Yes, plain yogurt, full-fat, adds moisture and a mild tang to cakes, muffins, and quick breads. It can also provide acidity in baking recipes, but use unsweetened yogurt so it does not alter the recipe’s sweetness.
Can you freeze plain yogurt, full-fat?
Yes, plain yogurt, full-fat, can be frozen, but thawing often makes it grainy or watery. It may not be as pleasant eaten by itself afterward, though the texture is less noticeable when it is blended into smoothies or stirred into cooked dishes.
How long does plain yogurt, full-fat, last after opening?
Plain yogurt, full-fat, keeps best refrigerated in a tightly closed container, with a clean spoon used each time. Its usable life after opening varies with handling and storage, so watch for mold, an unusual odor, or a marked change in color or texture.
Can plain yogurt, full-fat, be used in a marinade?
Yes, plain yogurt, full-fat, makes a useful marinade for chicken and other meats because it coats them well and adds a tangy flavor. Season it with herbs, spices, garlic, or lemon, and keep the marinating food refrigerated.
Is plain yogurt, full-fat, easier to digest than milk for people with lactose intolerance?
It can be: the live cultures in plain yogurt, full-fat, help break down some lactose, so some people tolerate yogurt better than milk. It still contains lactose, though, and people who react to it can choose lactose-free yogurt instead.
Plain yogurt, full-fat 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 yogurt, full-fat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Plain yogurt, full-fat
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 yogurt, full-fat?
Plain yogurt, full-fat is made by fermenting milk with live yogurt cultures. It has a gently tangy flavour and a creamy, spoonable texture. Depending on local habits, it may be served at breakfast with fruit or cereal, eaten alongside savoury meals, or used in dips, sauces and baking.
It provides protein and calcium, while its mild flavour makes it easy to pair with both sweet and savoury ingredients. Enjoy it with fresh fruit for a simple snack, or stir it into a sauce; for a lighter meal, serve a modest portion alongside vegetables.
How Nutritious Is Plain yogurt, full-fat?
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 yogurt, full-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, full-fat Contain Allergens?
Contains these allergens:
Which Diets Is Plain yogurt, full-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, full-fat Fat Profile
SATURATED
5.15g
MONOUNSATURATED
2.21g
POLYUNSATURATED
0.29g
Omega 6:3 ratio 3.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.