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Sour homemade yogurt Calories
Fermented plain milk; sourness can vary with fermentation time.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Sour homemade yogurt (245 g) has 149 calories. That works out to 61 calories per 100 g. It contains 11.4 g of carbs, 8.5 g of protein, 8 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.
Sour homemade yogurt Nutrition Facts
Selected: 1 cup (medium) · 245 g
149
KCAL / 245G
Carbs
11.4g
· 4% DV
Protein
8.5g
· 17% DV
Fat
8g
· 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%
Sour homemade yogurt nutrition facts table · 1 cup (medium) (245 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 149 kcal | |
| Total fat | 8 g | 10% |
| Saturated fat | 5.15 g | 26% |
| Trans fat | 0.29 g | |
| Sodium | 113 mg | 5% |
| Total carbohydrate | 11.4 g | 4% |
| Fiber | 0 g | 0% |
| Protein | 8.5 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 Sour homemade yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 245 g | 149 kcal |
| 1 tablespoon (small) | 15 g | 9 kcal |
| 100 g | 100 g | 61 kcal |
| 1 piece (small) | 125 g | 76 kcal |
| 1 serving (medium) | 150 g | 92 kcal |
| 1 cup (medium) | 200 g | 122 kcal |
| 1 piece (medium) | 200 g | 122 kcal |
| 1 cup (large) | 245 g | 149 kcal |
| 1 serving (large) | 250 g | 153 kcal |
Calculated from 61 calories per 100 g.
Frequently Asked Questions About Sour homemade yogurt
Why does sour homemade yogurt taste so sour?
Sour homemade yogurt tastes tart because its starter cultures turn milk sugar into lactic acid during fermentation. A longer fermentation or warmer setting usually makes the flavor sharper. A clean, tangy taste is expected and does not by itself mean the yogurt has spoiled.
How do you make sour homemade yogurt less sour?
To make sour homemade yogurt less sour, shorten the fermentation and refrigerate it as soon as it sets. Keep the milk from getting too warm while it ferments, since warmer conditions can speed acid production and produce a sharper-tasting batch.
Can sour homemade yogurt be used as a starter for another batch?
Yes, sour homemade yogurt can start another batch if it has been handled cleanly and shows no signs of spoilage. Use a small amount as the starter; a very old or questionable batch may not culture milk reliably, so use fresh starter instead.
Can you substitute sour homemade yogurt for sour cream?
Yes, sour homemade yogurt can replace sour cream in many dips, dressings, and toppings. It is usually thinner, so strain it first if you need a thicker texture; add it to hot dishes gently to reduce the chance of curdling.
Is the liquid on sour homemade yogurt safe to eat?
Yes, clear or pale-yellow liquid on sour homemade yogurt is usually whey and is safe to stir back in or pour off. Discard the yogurt if the liquid accompanies mold, unusual colors, a foul smell, or a swollen container.
How can you tell if sour homemade yogurt has gone bad?
Sour homemade yogurt has likely spoiled if you see mold, pink or orange patches, bubbling, or smell an unpleasant odor unlike its usual tang. Do not taste it to check. Ordinary tartness and a little whey on top are not spoilage signs on their own.
Can you freeze sour homemade yogurt?
Yes, sour homemade yogurt can be frozen, but thawing often makes it grainy or separates the whey. Stir it well after thawing and use it in cooking, baking, or smoothies, where the texture change is less noticeable.
Can sour homemade yogurt be strained to make it thicker?
Yes, you can strain sour homemade yogurt through clean cheesecloth or a fine strainer in the refrigerator. The whey drains away and the yogurt becomes thicker and more concentrated in texture; stop straining when it reaches the consistency you want.
Does cooking sour homemade yogurt destroy its live cultures?
Yes, heating sour homemade yogurt thoroughly kills most of its live cultures. It can still add tang and creaminess to cooked dishes, but if you want to retain live cultures, use the yogurt without heating it.
Why did sour homemade yogurt curdle when added to a hot dish?
Sour homemade yogurt can curdle in a hot dish because its acidity and the sudden heat make the milk proteins clump. Let the dish cool slightly, temper the yogurt with a little warm liquid, then stir it in gently without boiling.
Sour homemade yogurt Vitamins & Minerals
Vitamins
B12
0.91µg · 38% DV
B2
0.35mg · 27% DV
B5
0.95mg · 19% DV
Biotin
4.9µg · 16% DV
Minerals
Phosphorus
233mg · 33% DV
Iodine
49µg · 33% DV
Calcium
296mg · 30% DV
Zinc
1.45mg · 13% DV
Potassium ⭐
380mg · 11% DV
Sodium
113mg · 5% DV
Sour homemade yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sour homemade yogurt
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 Sour homemade yogurt?
Sour homemade yogurt is made by fermenting milk with a yogurt culture. The longer it ferments, the sharper its tang tends to become; the final thickness and flavour also depend on the milk and how it is kept while setting. Yogurt has deep roots in the food traditions of regions where milk has long been fermented and preserved.
It can be eaten plain for breakfast or as a snack, stirred into soups and sauces, or served alongside rice, grilled foods and vegetables. Its cool, creamy texture balances spicy or richly flavoured dishes, while the sourness adds a lively note. It provides protein along with milk fat and natural milk sugars. For a lighter savoury serving, mix it with herbs and cucumber, or use it in place of a richer sauce.
How Nutritious Is Sour homemade 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 Sour homemade 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 Sour homemade yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Sour homemade 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
✓ Suitable
Low FODMAP
— Not suitable
Sour homemade yogurt Fat Profile
SATURATED
5.15g
MONOUNSATURATED
2.18g
POLYUNSATURATED
0.22g
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.