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Plant-based yogurt Calories
Lactose-free, vegan, probiotic source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Plant-based yogurt (150 g) has 90 calories. That works out to 60 calories per 100 g. It contains 10.5 g of carbs, 3.8 g of protein, 3.8 g of fat and 1.2 g of fiber. Its 180 mg of Calcium covers 18% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Plant-based yogurt Nutrition Facts
Selected: 1 cup (medium) · 150 g
90
KCAL / 150G
Carbs
10.5g
· 4% DV
Protein
3.8g
· 8% DV
Fat
3.8g
· 5% DV
Fiber
1.2g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 17% · Fat 37%
Plant-based yogurt nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 90 kcal | |
| Total fat | 3.8 g | 5% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 53 mg | 2% |
| Total carbohydrate | 10.5 g | 4% |
| Fiber | 1.2 g | 4% |
| Protein | 3.8 g | 8% |
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 Plant-based yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 90 kcal |
| 2 tablespoon (medium) | 30 g | 18 kcal |
| 100 g | 100 g | 60 kcal |
| 1 cup (small) | 100 g | 60 kcal |
| 1 pack (small) | 100 g | 60 kcal |
| 1 serving (small) | 120 g | 72 kcal |
| 1 piece (medium) | 125 g | 75 kcal |
| 1 serving (large) | 180 g | 108 kcal |
| 1 cup (large) | 200 g | 120 kcal |
| 1 pack (large) | 200 g | 120 kcal |
Calculated from 60 calories per 100 g.
Frequently Asked Questions About Plant-based yogurt
What is plant-based yogurt made from?
Plant-based yogurt is usually made from soy, coconut, oat, almond, or another plant base fermented with yogurt cultures. Some products also use starches or other thickeners to create a spoonable texture, so ingredients vary by brand.
Does plant-based yogurt contain probiotics?
Some plant-based yogurt contains live cultures, but fermentation alone does not guarantee that cultures remain alive in the finished product. Look for wording about live cultures on the package, especially if that is why you are choosing it.
How is plant-based yogurt different from dairy yogurt?
Plant-based yogurt is fermented from a plant ingredient, while dairy yogurt is made from animal milk. Their flavor, thickness, and performance in recipes can differ, and the result depends largely on whether the base is soy, coconut, oat, or another plant.
Can you cook with plant-based yogurt?
Yes, plant-based yogurt works in many sauces, soups, and marinades. Choose an unsweetened variety for savory dishes, and stir it in near the end of cooking or off the heat to reduce the chance of separation.
Can plant-based yogurt be used to make more yogurt?
Yes, plant-based yogurt with live cultures can sometimes serve as a starter for another batch. Results vary with the plant base and added thickeners, so a dedicated yogurt starter and a suitable unsweetened plant drink may ferment more reliably.
Why does plant-based yogurt get watery?
Plant-based yogurt can separate because its plant base and thickening ingredients settle or release liquid during storage. Stir it before serving; discard it if you see mold, notice an unpleasant smell, or spot an unusual color change.
How long does plant-based yogurt last after opening?
Opened plant-based yogurt usually keeps for several days in the refrigerator when sealed and handled with a clean spoon. Avoid leaving it at room temperature, and throw it away if it develops mold, an off smell, or an unusual appearance.
Can you freeze plant-based yogurt?
Yes, you can freeze plant-based yogurt, but thawing often makes its texture grainy or watery. Stir it well after thawing and use it in a smoothie or cooked dish rather than expecting it to have its original creamy texture.
Can plant-based yogurt replace sour cream?
Yes, plain, unsweetened plant-based yogurt can replace sour cream in dips, dressings, and as a topping. Its flavor may be less rich or tangy, so a little lemon juice can make it a closer match.
Can plant-based yogurt be used in baking?
Yes, plant-based yogurt can add moisture and tenderness to muffins, quick breads, and some cakes. Use an unsweetened variety, and expect the flavor and texture to vary with the plant base; coconut and soy versions often work well in batters.
Plant-based yogurt Vitamins & Minerals
Vitamins
Biotin
1.8µg · 6% DV
B1
0.06mg · 5% DV
B5
0.22mg · 4% DV
B2
0.05mg · 4% DV
Minerals
Calcium
180mg · 18% DV
Phosphorus
45mg · 6% DV
Zinc
0.6mg · 5% DV
Magnesium
23mg · 5% DV
Potassium ⭐
180mg · 5% DV
Sodium
53mg · 2% DV
Plant-based yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Plant-based yogurt
To burn the 90 calories in 1 cup (medium) (150 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 Plant-based yogurt?
Plant-based yogurt is a spoonable, fermented alternative made from a plant base such as soy, oats or coconut. It is not tied to one traditional region, and both the base and cultures used vary by product. Plain varieties are usually gently tangy, smooth and thick enough to serve in a bowl. Depending on where you live, enjoy it at breakfast with fruit, oats or nuts, or use it in dips, dressings and sauces in place of dairy yogurt. Its mild flavour also works well with savoury toppings.
The nutritional profile depends on the base; this version has 2.5 g of protein per 100 g, so it is not especially protein-rich on its own. If live cultures matter to you, check the label, since formulations differ. Add nuts or seeds for a more substantial breakfast, or choose an unsweetened variety for savoury uses.
How Nutritious Is Plant-based yogurt?
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 Plant-based 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 Plant-based yogurt Contain Allergens?
No known major allergens
Which Diets Is Plant-based yogurt Good For?
Vegan
✓ 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
Plant-based yogurt Fat Profile
SATURATED
0.6g
MONOUNSATURATED
1.05g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 6.5:1
Above the ideal 4:1 (6.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.