Plain Yogurt Calories and Nutrition Facts
Plain Yogurt has 50 calories per 100 g, with 4.2 g protein, 8.1 g carbs and 0.1 g fat. Official USDA analytical record: Yogurt, plain, nonfat (FDC ID: 2647437).
A 100g serving of plain yogurt contains 50 calories, 4.2g protein, 8.1g total carbs (8.1g net carbs), and 0.1g fat.
Energy density
0.5 kcal/g
very low
Protein / 100 kcal
8.4 g
satiety per calorie
Net carbs / 100 g
8.1 g
carbs minus fibre
100 kcal portion
200 g
≈ 7.1 oz
- Sugars
- 0g
- Fibre
- 0g
- Saturated fat
- 0g
- Sodium
- 52mg
Yogurt, plain, nonfat nutrition facts
The table below shows the complete nutritional profile for yogurt, plain, nonfat per 100 g (the laboratory analytical standard), alongside the share of the FDA Daily Value each nutrient covers. Most of its calories come from carbohydrate, and it is relatively low in calories.
| Nutrient | Per 100 g | % DV* |
|---|---|---|
| Calories | 50 kcal | — |
| Protein | 4.2 g | 8% |
| Carbohydrate | 8.1 g | 3% |
| Fat | 0.1 g | 0% |
| Sugars | 0 g | — |
| Fibre | 0 g | 0% |
| Saturated fat | 0 g | 0% |
| Sodium | 52 mg | 2% |
*Percent Daily Value per 100 g, against the FDA reference intakes for adults and children 4+ years (50 g protein, 275 g carbohydrate, 28 g fibre, 78 g fat, 20 g saturated fat, 2300 mg sodium). Total sugars has no Daily Value — the 50 g reference applies to added sugars only, and USDA reports total sugars here.
Plain Yogurt calories by weight: ounces, pounds and grams
USDA publishes this food per 100 g, so here is the same profile converted to the weights a kitchen scale and a US recipe actually use. At 0.5 kcal per gram (very low energy density), you can eat a large volume of this for very few calories, which makes it useful for filling out a meal in a deficit.
| Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28 g) | 14 kcal | 1.2 g | 2.3 g | 0 g |
| 100 g (3.5 oz) | 50 kcal | 4.2 g | 8.1 g | 0.1 g |
| 4 oz (113 g) | 57 kcal | 4.8 g | 9.2 g | 0.1 g |
| 8 oz / ½ lb (227 g) | 113 kcal | 9.5 g | 18.4 g | 0.2 g |
| 1 lb (454 g) | 227 kcal | 19.1 g | 36.7 g | 0.5 g |
Data sourced from USDA FoodData Central Foundation Foods dataset (public domain, CC0). Laboratory food profile and analytical measurements verified under USDA FDC ID 2647437.
View raw USDA laboratory entry →How plain yogurt compares to other dairy & eggs
Against the 40 dairy & eggs in this database, plain yogurt ranks 6th lowest in calories and 32nd highest in protein. The category averages 243 kcal per 100 g, so this one is 79% below it. The lightest option in the category is milk, nonfat, fluid, with added vitamin a and vitamin d (fat free or skim) at 34 kcal per 100 g, and the protein leader is egg, white, dried at 79.9 g per 100 g.
| Dairy & Eggs (by calories) | Calories | Protein | kcal/g |
|---|---|---|---|
| 🥚 Egg, white, raw, frozen, pasteurized | 48 kcal | 10.1 g | 0.48 |
| 🥛 Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | 50 kcal | 3.4 g | 0.5 |
| 🥛 Yogurt, plain, nonfat (this page) | 50 kcal | 4.2 g | 0.5 |
| 🥚 Eggs, Grade A, Large, egg white | 55 kcal | 10.7 g | 0.55 |
| 🥛 Milk, whole, 3.25% milkfat, with added vitamin D | 60 kcal | 3.3 g | 0.6 |
Portion planning with plain yogurt
- 100 calories comes to about 200 g (7.1 oz).
- 20 g of protein takes about 476 g, bringing 238 kcal with it — that is 8.4 g of protein per 100 calories.
- Macro split by calories: 65% carbs, 34% protein, 2% fat.
Nutrient screening detail
The badges near the top of this page come from screening the per-100 g values against the FDA nutrient-content thresholds in 21 CFR 101.54–101.62. The regulations define those claims per reference serving rather than per 100 g, so treat these as a like-for-like comparison between foods, not as a statement about a product label:
- Low fat — 0.1 g per 100 g (≤ 3 g)
- Low saturated fat — 0 g per 100 g (≤ 1 g)
- Low sodium — 52 mg per 100 g (≤ 140 mg)
- Sugar free — 0 g total sugars per 100 g (< 0.5 g)
Track plain yogurt for free
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More dairy & eggs
Plain Yogurt FAQ & Nutrition Questions
How many calories and carbs are in 100 g of plain yogurt?
One serving of 100 g provides 50 calories, 8.1 g total carbs, 4.2 g protein, and 0.1 g fat.
How many calories are in 100 g of plain yogurt?
Plain Yogurt contains 50 calories per 100 g, with 4.2 g protein, 8.1 g carbohydrate, and 0.1 g fat. Use the interactive calculator above to scale to any custom amount.
What is the USDA FoodData Central (FDC) ID for plain yogurt?
The official USDA FoodData Central ID for "Yogurt, plain, nonfat" is FDC ID: 2647437. You can view the verified laboratory analytical record on the USDA FoodData Central Database.
What is the macronutrient breakdown of plain yogurt?
By calories, plain yogurt is approximately 65% carbohydrates, 34% protein, and 2% fat.
How many calories are in an ounce of plain yogurt?
One ounce (28 g) of plain yogurt has 14 calories, with 1.2 g protein, 2.3 g carbs and 0 g fat. Four ounces (113 g) comes to 57 calories, and a full pound (454 g) to 227 calories.
How much plain yogurt is 100 calories?
About 200 g of plain yogurt supplies 100 calories, because it carries 0.5 kcal per gram (very low energy density). You can eat a large volume of this for very few calories, which makes it useful for filling out a meal in a deficit.
How much plain yogurt do I need for 20 g of protein?
Roughly 476 g of plain yogurt, which also brings 238 calories with it. That works out to 8.4 g of protein per 100 calories.
Is plain yogurt high or low in calories for a dairy & egg?
Plain Yogurt sits 79% below the dairy & eggs average of 243 kcal per 100 g, ranking 6th lowest of 40 in this category.
Is this nutrition data free to use?
Yes. The data is sourced directly from USDA FoodData Central (CC0 public domain). Viewing and scaling portions here is 100% free with no sign-up — and you can log this food free in our online food diary.