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How Many Calories in Natural Yogurt?
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Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 17 kcal | 1.0g |
| 100g | 61 kcal | 3.5g |
| 1 pot | 149 kcal | 8.6g |
A natural yogurt contains 61 calories per 100g. A typical 1 pot (245g) provides about 149 calories. Natural Yogurt is low in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Natural Yogurt Nutrition Facts
| Nutrient | Per 100g | Per serving (245g) |
|---|---|---|
| Calories | 61 kcal | 149 kcal |
| Protein | 3.5g | 8.6g |
| Carbohydrates | 4.7g | 11.5g |
| of which Sugars | 4.7g | 11.5g |
| Fat | 3.2g | 7.8g |
| of which Saturates | 2.1g | 5.1g |
| Fibre | 0.0g | 0.0g |
| Sodium | 46.0mg | 113mg |
| Potassium | 155.0mg | 380mg |
| Calcium | 121.0mg | 296mg |
| Iron | 0.1mg | 0.2mg |
| Vitamin C | 0.5mg | 1.2mg |
| Vitamin A | 27.0µg | 66µg |
| Selenium | 2.2µg | 5µg |
| Riboflavin (B2) | 0.1mg | 0.2mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- Low in sodium (2% DV)
- Calories: 3% DV
- Protein: 7% DV
- Carbohydrates: 2% DV
- Fibre: 0% DV
- Fat: 4% DV
- Saturated fat: 11% DV
- Sodium: 2% DV
- Potassium: 3% DV
- Calcium: 9% DV
- Iron: 1% DV
- Vitamin C: 1% DV
- Vitamin A: 3% DV
- Selenium: 4% DV
- Riboflavin (B2): 8% DV
Useful for tracking natural yogurt
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79% protein, zero carbs. Air-fried, not baked. One of the cleanest macros of any snack.
Shop MORiSH →Have a cat or dog? Check whether natural yogurt is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out natural yogurt for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Check the date and keep refrigerated — most dairy products lose quality quickly once opened, and fat content affects both flavour and how well a product freezes.
Does natural yogurt fit your diet?
Low-carb / keto
Natural Yogurt contains 4.7g of carbohydrate per 100g, low enough to fit comfortably within most low-carb or ketogenic daily carb allowances — check the fat and protein split above against your specific macro targets.
Frequently Asked Questions
How many calories in natural yogurt per 100g?
Natural Yogurt (known as plain yogurt in the US) contains 61 calories per 100g, based on USDA reference data.
Is natural yogurt high in calories?
A 1 pot of natural yogurt (245g) has around 149 calories — roughly 7% of a 2,000-calorie daily intake.
Is natural yogurt good for weight loss?
At 61 calories per 100g, natural yogurt is relatively low in calories and can fit well into a weight-loss diet. A 1 pot provides about 149 calories.
How much protein is in natural yogurt?
Natural Yogurt contains 3.5g of protein per 100g.
Is natural yogurt a good source of fibre?
Natural Yogurt is relatively low in fibre at 0.0g per 100g, so pairing it with fibre-rich sides (vegetables, whole grains, legumes) can help balance a meal.
How does natural yogurt compare to milk substitutes, fluid, with lauric acid oil?
Natural Yogurt has 61 calories per 100g, close to milk substitutes, fluid, with lauric acid oil at 61 — 0 calories fewer per 100g. See the full macro breakdown above.
Is natural yogurt keto-friendly?
Natural Yogurt contains 4.7g of carbohydrate per 100g, which fits comfortably within most ketogenic daily carb allowances — check it against your specific daily carb target.
How many servings of natural yogurt for 20g of protein?
With 3.5g of protein per 100g, you'd need roughly 571g of natural yogurt to reach 20g of protein
Foods with a similar calorie count
Other dairy closest to natural yogurt by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Natural Yogurt (this page) | 61 kcal | 3.5g | 4.7g | 3.2g |
| Milk Substitutes, Fluid, with Lauric Acid Oil | 61 kcal | 1.8g | 6.2g | 3.4g |
| Whole Milk | 61 kcal | 3.1g | 4.8g | 3.2g |
| Milk, Low Sodium, Fluid | 61 kcal | 3.1g | 4.5g | 3.5g |
| Milk, Whole, 3.25% Milkfat, without Added Vitamin a and Vitamin D | 61 kcal | 3.1g | 4.8g | 3.3g |
| Milk, Chocolate, Lowfat, with Added Vitamin a and Vitamin D | 62 kcal | 3.5g | 9.9g | 1.0g |
| Milk, Buttermilk, Fluid, Whole | 62 kcal | 3.2g | 4.9g | 3.3g |
More kit for natural yogurt tracking
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Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.