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Plain nonfat yogurt Calories
Fat-free, protein and calcium source
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Plain nonfat yogurt (245 g) has 137 calories. That works out to 56 calories per 100 g. It contains 18.9 g of carbs, 14 g of protein, 0.5 g of fat and 0 g of fiber. Its 0.7 mg of B2 covers 53% of the Daily Value. Its glycemic index is 14 (low), so it raises blood sugar slowly.
Plain nonfat yogurt Nutrition Facts
Selected: 1 cup (medium) · 245 g
137
KCAL / 245G
Carbs
18.9g
· 7% DV
Protein
14g
· 28% DV
Fat
0.5g
· 1% 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 56% · Protein 41% · Fat 3%
Plain nonfat yogurt nutrition facts table · 1 cup (medium) (245 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 137 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.29 g | 1% |
| Trans fat | 0 g | |
| Sodium | 172 mg | 7% |
| Total carbohydrate | 18.9 g | 7% |
| Fiber | 0 g | 0% |
| Protein | 14 g | 28% |
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 nonfat yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 245 g | 137 kcal |
| 1 tablespoon (small) | 15 g | 8 kcal |
| 1 ounce (small) | 28 g | 16 kcal |
| 2 tablespoon (medium) | 30 g | 17 kcal |
| 100 g | 100 g | 56 kcal |
| 1 cup (half) | 125 g | 70 kcal |
| 1 cup (small) | 170 g | 95 kcal |
| 1 serving (medium) | 200 g | 112 kcal |
| 1 serving (large) | 300 g | 168 kcal |
| 1 pack (large) | 500 g | 280 kcal |
Calculated from 56 calories per 100 g.
Frequently Asked Questions About Plain nonfat yogurt
Is plain nonfat yogurt healthy?
Yes, plain nonfat yogurt can be part of a balanced diet and provides protein and calcium. Its plain, unsweetened form is useful when you want yogurt without added sugar; it is not a cure or a complete meal by itself.
Does plain nonfat yogurt help with weight loss?
It can support fullness as a protein-containing food, but it does not cause weight loss on its own. Pair it with fruit or oats for a more satisfying snack, and avoid turning it into a high-sugar dessert.
Can you make Greek-style yogurt from plain nonfat yogurt?
Yes, strain plain nonfat yogurt through a clean cheesecloth or fine sieve in the refrigerator until it reaches the thickness you want. Straining removes liquid whey, so the yield will be smaller and the texture denser.
Can plain nonfat yogurt replace sour cream in recipes?
Yes, plain nonfat yogurt can replace sour cream in many dips, toppings, and cold sauces, though it tastes tangier and is thinner. For hot dishes, stir it in off the heat to reduce the chance of curdling.
Can you cook with plain nonfat yogurt without it curdling?
Yes, but add it gently: whisk a little hot cooking liquid into the yogurt first, then stir the mixture into the pan over low heat. Avoid boiling it, since high heat can make yogurt separate.
Does plain nonfat yogurt contain probiotics?
It may contain live yogurt cultures, but the amount and strains vary by product and processing. Look for a live-culture statement on the package if that feature matters to you; not every yogurt has the same probiotic content.
Why is there liquid on top of plain nonfat yogurt?
The liquid is usually whey separating naturally from the yogurt, not a sign that it has spoiled. Stir it back in or pour it off; discard the yogurt if you see mold or notice an unusual smell or color.
How long does plain nonfat yogurt last after opening?
Once opened, keep plain nonfat yogurt covered and refrigerated, use a clean spoon, and aim to finish it within about 5–7 days. Follow the package directions if they give a shorter period, and discard it if it develops mold or an off smell.
Can you freeze plain nonfat yogurt?
Yes, but freezing and thawing usually make plain nonfat yogurt watery or grainy. Freeze it in portions and thaw it in the refrigerator; use thawed yogurt in smoothies, baking, or cooked dishes rather than expecting its original texture.
Can people with diabetes eat plain nonfat yogurt?
Yes, plain nonfat yogurt can fit into many diabetes meal plans, but its natural milk sugar still contributes carbohydrates. Count it as part of the meal and ask your dietitian how to fit the portion into your individual plan.
Plain nonfat yogurt Vitamins & Minerals
Vitamins
B2
0.69mg · 53% DV
B12
1.13µg · 47% DV
B5
0.86mg · 17% DV
Biotin
4.9µg · 16% DV
Minerals
Calcium
488mg · 49% DV
Phosphorus
331mg · 47% DV
Iodine
49µg · 33% DV
Potassium ⭐
573mg · 17% DV
Sodium
172mg · 7% DV
Plain nonfat yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Plain nonfat yogurt
To burn the 137 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 nonfat yogurt?
Plain nonfat yogurt is a simple, tangy yogurt made from milk with the cream removed. Its smooth, spoonable texture works at breakfast with fruit, oats or cereal, and it can also be stirred into dips, dressings and sauces. In Turkey, plain yogurt is a familiar accompaniment to meals and is often mixed with cucumber and herbs to make cacık; elsewhere, it is commonly eaten as a snack or added to smoothies and grain bowls.
It is low in fat and provides protein and calcium, with 5.7 g of protein per 100 g. Pair it with fruit or nuts for a more filling snack, or use it in place of richer ingredients when you want a lighter dip or dressing.
How Nutritious Is Plain nonfat 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 nonfat yogurt 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 nonfat yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Plain nonfat 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 nonfat yogurt Fat Profile
SATURATED
0.29g
MONOUNSATURATED
0.12g
POLYUNSATURATED
0.02g
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Nutrition data compiled from USDA FoodData Central and scientific sources.