100 g of plain yogurt has 61 kcal, 3.5 g of protein, 4.7 g of carbs and 3.2 g of fat. One pot is about 150 g, with 92 kcal and 5.3 g of protein.
61kcal / 100 g
Protein 23%Carbs 31%Fat 46%
Portion
kcal
Protein
Carbs
Fat
100 g
61
3.5 g
4.7 g
3.2 g
1 pot150 g
92
5.3 g
7.1 g
4.8 g
2 tbsp30 g
18
1.1 g
1.4 g
1 g
Fibre
0 g
Sugars
4.7 g
Saturated fat
2.1 g
Sodium
46 mg
Potassium
155 mg
Calcium
121 mg
Iron
0.1 mg
Vitamin C
0.5 mg
Per 100 g. Source: USDA FoodData Central.
About the data: Plain whole-milk yogurt (about 3.3% fat).
How it fits your diet
A pot of plain yogurt has about 90 kcal but only 5 g of protein. If protein is the goal, Greek yogurt is the better pick: fat-free Greek yogurt has three times the protein per 100 g with fewer calories. For dressings and dips, plain yogurt is a good swap for sour cream.
