Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🥛
Plain yogurt Calories
Source of protein and calcium, contains probiotics
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Plain yogurt (200 g) has 122 calories. That works out to 61 calories per 100 g. It contains 9.4 g of carbs, 7 g of protein, 3.2 g of fat and 0 g of fiber. Its 0.8 µg of B12 covers 33% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Plain yogurt Nutrition Facts
Selected: 1 cup (medium) · 200 g
122
KCAL / 200G
Carbs
9.4g
· 3% DV
Protein
7g
· 14% DV
Fat
3.2g
· 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 40% · Protein 30% · Fat 30%
Plain yogurt nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 122 kcal | |
| Total fat | 3.2 g | 4% |
| Saturated fat | 2 g | 10% |
| Trans fat | 0 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 9.4 g | 3% |
| Fiber | 0 g | 0% |
| Protein | 7 g | 14% |
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 Cup of Plain yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 122 kcal |
| 2 tablespoon (medium) | 30 g | 18 kcal |
| 100 g | 100 g | 61 kcal |
| 1 piece (medium) | 100 g | 61 kcal |
| 1 cup (extra small) | 100 g | 61 kcal |
| 1 pack (medium) | 125 g | 76 kcal |
| 1 cup (small) | 150 g | 92 kcal |
| 1 serving (medium) | 180 g | 110 kcal |
| 1 cup (large) | 250 g | 153 kcal |
| 1 cup (jumbo) | 400 g | 244 kcal |
Calculated from 61 calories per 100 g.
Frequently Asked Questions About Plain yogurt
Is plain yogurt good for gut health?
Plain yogurt can support gut health because its live cultures include beneficial bacteria. The specific cultures and amounts vary, so yogurt is not a substitute for medical treatment for digestive problems.
Can you use plain yogurt instead of sour cream?
Yes, plain yogurt can replace sour cream in dips, toppings, and many recipes. It tastes tangier and is usually less rich; for hot dishes, stir it in off the heat to reduce the chance of curdling.
Can you cook with plain yogurt without it curdling?
Yes, plain yogurt can be used in cooked dishes if you add it gently. Temper it first by mixing in a little warm cooking liquid, then stir it into the dish over low heat rather than boiling it.
Can plain yogurt be frozen?
Yes, plain yogurt can be frozen, but thawing often makes its texture watery or grainy. Whisk it after thawing and use it in smoothies, baking, or cooked dishes rather than expecting its original creamy texture.
How long does plain yogurt last after opening?
Opened plain yogurt should stay refrigerated in a covered container and be used according to its package directions. Use a clean spoon each time, and discard it if you notice mold, an unusual smell, or a changed texture.
Why does plain yogurt taste sour?
Plain yogurt tastes tangy because yogurt cultures ferment lactose in the milk and produce lactic acid. A stronger or unusual sour smell, visible mold, or a swollen container can signal spoilage rather than normal tanginess.
Can plain yogurt be used as a marinade?
Yes, plain yogurt works well as a marinade for chicken and other meats. Its acidity and thickness help coat the surface; keep the marinating meat refrigerated and discard the marinade that touched raw meat.
Is plain yogurt the same as Greek yogurt?
No, plain yogurt and Greek yogurt are not necessarily the same. Greek-style yogurt is strained to remove some whey, giving it a thicker texture; plain yogurt can be either strained or unstrained, depending on the product.
Can plain yogurt replace milk in baking?
Yes, plain yogurt can replace some or all of the milk in certain baked goods, but its thicker texture and acidity can change the result. Thin it with water when a recipe needs a more pourable consistency.
Can you eat plain yogurt with fruit for breakfast?
Yes, plain yogurt pairs well with fresh or frozen fruit at breakfast. Add oats, nuts, or seeds for extra texture, and taste before sweetening because ripe fruit may already make the bowl sweet enough.
Plain yogurt Vitamins & Minerals
Vitamins
B12
0.8µg · 33% DV
B2
0.28mg · 22% DV
B5
0.8mg · 16% DV
Biotin
4.2µg · 14% DV
Minerals
Phosphorus
190mg · 27% DV
Calcium
240mg · 24% DV
Iodine
32µg · 21% DV
Zinc
1.2mg · 11% DV
Potassium ⭐
300mg · 9% DV
Sodium
90mg · 4% DV
Plain yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Plain yogurt
To burn the 122 calories in 1 cup (medium) (200 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 yogurt?
Plain yogurt from Sek is made by culturing milk, giving it a gently tangy flavour and a smooth, spoonable texture. It works at breakfast with fruit, oats or honey, as a simple snack, or alongside savoury meals. In Turkey, yogurt is a familiar table staple, often served with dishes such as rice, vegetables and grilled foods; it is also the base for drinks and dips. Elsewhere, it can be used much like other unsweetened natural yogurts.
It provides protein and calcium and contains probiotic cultures. For a straightforward snack, pair it with fresh fruit or a handful of oats; keeping it plain lets you choose how much sweetness to add.
How Nutritious Is Plain 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 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 yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Plain 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
Plain yogurt Fat Profile
SATURATED
2g
MONOUNSATURATED
0.8g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Compare Plain yogurt
Foods Similar to Plain yogurt
Have another question about Plain 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.