Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🥣
Square yogurt Calories
Source of protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 pack (small) of Square yogurt (150 g) has 92 calories. That works out to 61 calories per 100 g. It contains 7.1 g of carbs, 5.3 g of protein, 4.9 g of fat and 0 g of fiber. Its 0.6 µg of B12 covers 25% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Square yogurt Nutrition Facts
Selected: 1 pack (small) · 150 g
92
KCAL / 150G
Carbs
7.1g
· 3% DV
Protein
5.3g
· 11% DV
Fat
4.9g
· 6% 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 23% · Fat 47%
Square yogurt nutrition facts table · 1 pack (small) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 92 kcal | |
| Total fat | 4.9 g | 6% |
| Saturated fat | 3.15 g | 16% |
| Trans fat | 0.15 g | |
| Sodium | 69 mg | 3% |
| Total carbohydrate | 7.1 g | 3% |
| Fiber | 0 g | 0% |
| Protein | 5.3 g | 11% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Small Pack of Square yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 pack (small) | 150 g | 92 kcal |
| 1 tablespoon (small) | 15 g | 9 kcal |
| 100 g | 100 g | 61 kcal |
| 1 cup (mini) | 100 g | 61 kcal |
| 1 pack (mini) | 125 g | 76 kcal |
| 1 cup (medium) | 200 g | 122 kcal |
| 1 serving (large) | 250 g | 153 kcal |
| 1 pack (extra large) | 500 g | 305 kcal |
| 1 pack (jumbo) | 1000 g | 610 kcal |
Calculated from 61 calories per 100 g.
Frequently Asked Questions About Square yogurt
Is Square yogurt good for you?
Yes, Square yogurt can be a useful everyday food because it provides protein and calcium. Have it plain or pair it with fruit; sweet toppings can add considerable sugar, so choose them according to your preference.
Can you cook with Square yogurt?
Yes, Square yogurt works in sauces, marinades and many cooked dishes. Stir it in over low heat rather than letting it boil, since high heat can make yogurt separate and turn grainy.
Can Square yogurt replace sour cream?
Yes, Square yogurt can replace sour cream in dips, dressings and as a topping. Its flavor is tangier and its texture may be thinner, so drain it first if a thicker consistency matters.
Why is there liquid on top of Square yogurt?
The liquid on top of Square yogurt is whey separating naturally from the yogurt. Stir it back in for a more even texture, or pour it off if you prefer thicker yogurt; discard the product if its smell or appearance has changed.
How long does Square yogurt last after opening?
Keep opened Square yogurt covered in the refrigerator and use a clean spoon each time. Follow the package’s storage and date instructions, and discard it if it develops an unusual smell, mold or an unexpected change in appearance.
Can Square yogurt be frozen?
Yes, Square yogurt can be frozen, but thawing may leave it watery or grainy. Stir it well after thawing and use it in smoothies, sauces or cooking; its texture may be less pleasant when eaten plain.
Can Square yogurt be used to marinate chicken?
Yes, Square yogurt makes a good base for a chicken marinade. Its tangy flavor pairs well with garlic and spices; coat the chicken and keep it refrigerated while marinating, then discard any marinade that touched raw meat.
Does heating Square yogurt kill its probiotics?
Heating Square yogurt strongly can reduce or destroy live cultures if the product contains them. Its culture content is not established here, so add it after cooking if you want to avoid exposing any live cultures to high heat.
Can Square yogurt help with weight loss?
Square yogurt does not cause weight loss on its own. It can make a filling snack when paired with fruit, but sweet additions change the meal; weight change comes from the overall eating pattern, not one food.
Can people with lactose intolerance eat Square yogurt?
Not everyone with lactose intolerance can tolerate Square yogurt, because it contains dairy and may still contain lactose. Some people find yogurt easier to digest than milk, but if it causes symptoms, choose a lactose-free option.
Square yogurt Vitamins & Minerals
Vitamins
B12
0.6µg · 25% DV
Biotin
5.25µg · 18% DV
B2
0.21mg · 16% DV
B5
0.52mg · 10% DV
Minerals
Phosphorus
143mg · 20% DV
Calcium
182mg · 18% DV
Iodine
20µg · 13% DV
Selenium
5.55µg · 10% DV
Potassium ⭐
233mg · 7% DV
Sodium
69mg · 3% DV
Square yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Square yogurt
To burn the 92 calories in 1 pack (small) (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 Square yogurt?
Square yogurt is a cultured dairy food made by fermenting milk with yogurt cultures. The name alone does not indicate a particular region or a distinct style of preparation. It has a gently tangy flavour and a soft, spoonable texture, and can be eaten on its own or used in both savoury and sweet dishes.
Across many cuisines, yogurt is served with breakfast, alongside spiced or grilled foods, stirred into sauces, or combined with fruit. Square yogurt provides protein and calcium; it contains 61 kcal per 100 g. For a simple snack, pair it with fresh fruit, or use it as a cooling accompaniment to a savoury meal.
How Nutritious Is Square 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 Square 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 Square yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Square 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
Square yogurt Fat Profile
SATURATED
3.15g
MONOUNSATURATED
1.35g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
Compare Square yogurt
Foods Similar to Square yogurt
Have another question about Square yogurt?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.