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Plant-based yogurt Calories
Dairy-free fermented plant-based yogurt alternative
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Plant-based yogurt (170 g) has 111 calories. That works out to 65 calories per 100 g. It contains 7.8 g of carbs, 4.8 g of protein, 5.4 g of fat and 1.4 g of fiber. Its 0.5 µg of B12 covers 21% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Plant-based yogurt Nutrition Facts
Selected: 1 cup (medium) · 170 g
111
KCAL / 170G
Carbs
7.8g
· 3% DV
Protein
4.8g
· 10% DV
Fat
5.4g
· 7% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 32% · Protein 19% · Fat 49%
Plant-based yogurt nutrition facts table · 1 cup (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 111 kcal | |
| Total fat | 5.4 g | 7% |
| Saturated fat | 0.85 g | 4% |
| Trans fat | 0 g | |
| Sodium | 77 mg | 3% |
| Total carbohydrate | 7.8 g | 3% |
| Fiber | 1.4 g | 5% |
| Protein | 4.8 g | 10% |
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) | 170 g | 111 kcal |
| 1 tablespoon (whole) | 15 g | 10 kcal |
| 1 ounce (whole) | 28 g | 18 kcal |
| 2 tablespoon (double) | 30 g | 20 kcal |
| ½ cup (half) | 85 g | 55 kcal |
| 100 g | 100 g | 65 kcal |
| 1 pack (mini) | 100 g | 65 kcal |
| 1 serving (small) | 125 g | 81 kcal |
| 1 serving (large) | 200 g | 130 kcal |
| 1 pack (jumbo) | 400 g | 260 kcal |
Calculated from 65 calories per 100 g.
Frequently Asked Questions About Plant-based yogurt
Can Plant-based yogurt replace Greek yogurt in recipes?
Sometimes, but Plant-based yogurt may be thinner than Greek yogurt, so it may not give dips or sauces the same body. For a closer texture, strain it through a clean, fine-mesh cloth in the refrigerator before using.
Can Plant-based yogurt be used in baking?
Yes, Plant-based yogurt can be used in many baked goods to add moisture and tang. Because thickness and acidity vary between products, start with a recipe that already uses yogurt rather than swapping it into any recipe without adjustment.
How can you make Plant-based yogurt thicker?
You can thicken Plant-based yogurt by straining it in the refrigerator through a clean, fine-mesh cloth. The amount of liquid that drains depends on its starting texture, so check it periodically until it suits your recipe.
Can you use Plant-based yogurt in overnight oats?
Yes, Plant-based yogurt works well in overnight oats. Stir it with the oats and your chosen liquid, then refrigerate until the oats soften; add crunchy toppings just before eating so they do not become soggy.
How long does Plant-based yogurt last after opening?
Plant-based yogurt should stay refrigerated after opening, with the lid closed and clean utensils used for serving. There is no universal opened-use period, so follow the storage instructions and use-by guidance printed on its package.
Can Plant-based yogurt be frozen?
Yes, Plant-based yogurt can be frozen, but thawing often makes it watery or grainy because its ingredients separate. Stir it thoroughly after thawing and use it in a smoothie or cooked dish if the texture is no longer pleasant on its own.
Does Plant-based yogurt taste like dairy yogurt?
Not always; Plant-based yogurt can taste tangier, milder, or more distinct than dairy yogurt, depending on its ingredients and fermentation. Try it plain first, then pair it with fruit or seasoning to see which use suits its flavor.
Can Plant-based yogurt be used as a sour cream substitute?
Yes, Plant-based yogurt can replace sour cream in toppings, dips, and dressings. Its texture and tang may differ, so add it gradually and season the dish to taste rather than expecting an identical result.
Can Plant-based yogurt be used in smoothies?
Yes, Plant-based yogurt blends into smoothies and gives them a creamy texture. Blend it with fruit and your preferred liquid, adding the liquid gradually so the smoothie does not become thinner than you want.
Is Plant-based yogurt fermented?
Yes, Plant-based yogurt is a fermented, dairy-free yogurt alternative. Fermentation gives yogurt its characteristic tang, but it does not by itself confirm that live cultures remain in the finished product; check the package for that information.
Plant-based yogurt Vitamins & Minerals
Vitamins
B12
0.51µg · 21% DV
B2
0.14mg · 11% DV
Biotin
2.55µg · 9% DV
B5
0.31mg · 6% DV
Minerals
Calcium
204mg · 20% DV
Phosphorus
94mg · 13% DV
Copper
0.09mg · 10% DV
Manganese
0.2mg · 9% DV
Potassium ⭐
187mg · 6% DV
Sodium
77mg · 3% 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 111 calories in 1 cup (medium) (170 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 fermented alternative to dairy yogurt, made from a plant-based base. Its gentle tang comes from fermentation, while thickness and flavour vary with the ingredients used. It offers a familiar way to enjoy yogurt-style dishes without dairy.
Serve it at breakfast with fruit, oats or granola, or use it in dips, dressings and smoothies. Its protein content can be modest compared with some dairy yogurts, so pair it with nuts, seeds or another protein source if you want a more filling meal. For a lighter-tasting option, choose an unsweetened variety; the base and texture can differ between products.
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
0.85g
MONOUNSATURATED
1.87g
POLYUNSATURATED
1.19g
Omega 6:3 ratio 11.7:1
Above the ideal 4:1 (11.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.