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Full-fat yogurt Calories
Rich in protein and calcium, contains probiotics
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Full-fat yogurt (245 g) has 149 calories. That works out to 61 calories per 100 g. It contains 11.5 g of carbs, 8.6 g of protein, 8.1 g of fat and 0 g of fiber. Its 0.9 µg of B12 covers 38% of the Daily Value. Its glycemic index is 36 (low), so it raises blood sugar slowly.
What is Full-fat yogurt?
Full-fat yogurt is milk fermented with live yogurt cultures, with its natural milk fat retained. Yogurt has a long-standing place in food traditions across the Middle East and nearby regions, and is now eaten in many forms around the world.
Its smooth, creamy texture and gently tangy taste work well at breakfast with fruit or oats, as a snack, or alongside savoury meals. It provides protein and calcium, and live cultures are a familiar feature of yogurt. For a lighter-tasting serving, pair it with fresh fruit; for a savoury option, stir in cucumber and herbs or use it as a cool accompaniment to spiced dishes.
Full-fat yogurt Nutrition Facts
Selected: 100 g
61
KCAL / 100G
Carbs
4.7g
· 2% DV
Protein
3.5g
· 7% DV
Fat
3.3g
· 4% 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%
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Full-fat yogurt Vitamins & Minerals
Vitamins
B12
0.37µg · 15% DV
B2
0.18mg · 14% DV
Biotin
2.3µg · 8% DV
B5
0.38mg · 8% DV
Minerals
Phosphorus
95mg · 14% DV
Calcium
120mg · 12% DV
Iodine
18µg · 12% DV
Selenium
3.2µg · 6% DV
Potassium ⭐
155mg · 5% DV
How Nutritious Is Full-fat 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.
Full-fat yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Full-fat yogurt
To burn the 61 calories in 100 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.
Is Full-fat 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 Full-fat yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Full-fat yogurt Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Full-fat yogurt Fat Profile
SATURATED
2.1g
MONOUNSATURATED
0.8g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Compare Full-fat yogurt
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Frequently Asked Questions About Full-fat yogurt
Is full-fat yogurt good for you?
Yes, full-fat yogurt can be a nutritious choice, providing protein and calcium and, when it contains live cultures, beneficial bacteria. Choose plain yogurt if you want to avoid the added sugars often found in flavoured varieties.
What is the difference between full-fat yogurt and Greek yogurt?
Full-fat describes the milk fat level, while Greek yogurt describes a straining method. Greek yogurt is strained to remove some whey and becomes thicker; it can be made with full-fat milk, so the terms are not mutually exclusive.
Can you cook with full-fat yogurt?
Yes, full-fat yogurt works in marinades, sauces, and soups, but it can split if boiled or added cold to a hot dish. Let it lose its chill, temper it with a little warm liquid, then stir it in over low heat.
Can you freeze full-fat yogurt?
Yes, but freezing can make full-fat yogurt watery or grainy after thawing. Stir it well and use it in smoothies, baking, or cooked sauces, where the texture change is less noticeable than when eating it plain.
How should you store full-fat yogurt after opening?
Keep full-fat yogurt covered in the refrigerator and use a clean spoon each time. Avoid leaving it out for extended periods, and discard it if you see mold or notice an unusual smell, colour, or texture.
Why does full-fat yogurt separate and become watery?
Full-fat yogurt can release whey as it sits or gets moved; this liquid separation is usually normal. Stir the whey back in or pour it off. Discard the yogurt if it also has mold, an off smell, or unusual discoloration.
Does full-fat yogurt contain probiotics?
It can, if the yogurt is made with live bacterial cultures that remain active in the finished product. Heating yogurt after fermentation can reduce those cultures, so full-fat yogurt used in a hot dish may not provide the same live-culture benefit.
Can full-fat yogurt cause weight gain?
Full-fat yogurt does not automatically cause weight gain. Its energy density and its effect on your overall intake matter, and a plain serving can be filling because it contains protein. Sweetened toppings can add substantially more energy.
Is full-fat yogurt suitable for babies?
Plain, pasteurized full-fat yogurt can usually be offered when a baby starts solids, but cow’s milk should not replace breast milk or formula as the main drink before 12 months. Ask a clinician about yogurt if your baby has an allergy or medical condition.
Can people with lactose intolerance eat full-fat yogurt?
Some people with lactose intolerance tolerate yogurt better than milk because its live cultures help break down some lactose, but tolerance varies. Start with a small amount if you know you can do so safely, and stop if it causes symptoms.
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Nutrition data compiled from USDA FoodData Central and scientific sources.