How Many Calories in Yogurt? All Types Compared

✅ USDA Verified Data🔬 Clinically Referenced📋 Educational Only📅 2026-04-23

calories in yogurt Greek regular flavored comparison

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Yogurt calories per cup: plain non-fat Greek = 130 cal (23g protein, 9g carbs — best for weight loss), regular plain non-fat = 100 cal (8g protein, 14g carbs), flavored Greek = 170–200 cal (15–17g protein but 20–28g sugar — not recommended). Always choose plain Greek or Skyr and add your own fruit to control sugar while maximizing protein.

🔬 Nutrition Facts — Per 1 Cup Plain Greek Yogurt Non-Fat (240g)

Source: USDA FoodData Central · 2026

130

Calories (kcal)

Protein23g

Carbohydrates9g

Fat0g

Fiber0g

Sugar9g

Sodium65mg

🥗 Key Ingredients & Nutrients at a Glance

🔥130 kcalCalories

💪23gProtein

🍚9gCarbs

🧈0gFat

🥛30% DVCalcium

🍽️Live culturesProbiotics

💊15% DVVitamin B12

🍽️21% DVIodine

📊 Quick Facts

•🥛 Plain Greek non-fat (1 cup): 130 cal · 23g protein · 9g carbs
•🥛 Regular plain non-fat: 100 cal · 8g protein · 14g carbs
•⚠️ Flavored Greek: 170–200 cal + 20–28g sugar — skip!
•⭐ Best for weight loss: Plain Greek non-fat — highest protein, lowest GI
•🔬 Probiotics: Look for "live and active cultures" on label
•🦴 Calcium: 300mg per cup = 30% daily value
•✅ Best dairy-free swap: Soy yogurt — closest protein to dairy

🚨 Top Problems — Solved

❌ Problem

Your flavored yogurt has as much sugar as candy — ruining your diet

✅ Solution

Chobani strawberry = 19g sugar. Yoplait Original = 27g sugar (more than a Snickers bar). Switch to plain Greek yogurt (9g natural lactose sugar) + fresh berries + cinnamon. Save 10–18g added sugar per serving. Your palate adapts in 2 weeks.

❌ Problem

You need more protein but yogurt alone doesn't cut it

✅ Solution

Plain Greek yogurt (23g protein per cup) is already excellent. Boost further: add 1 scoop protein powder (+25g, +120 cal) or mix with cottage cheese (1:1) = 28g protein total. Or use as base for savory dips — add cucumber, herbs, garlic = protein-rich tzatziki.

❌ Problem

Yogurt making you bloated (possible lactose intolerance)

✅ Solution

Greek yogurt is naturally lower in lactose (straining removes most whey). If still bloated, try: Lactaid yogurt, Siggi's Icelandic skyr (ultra-strained), or coconut/soy yogurt alternatives. Probiotic strains in yogurt actually help many lactose-intolerant people digest lactose better over time.

❌ Problem

Frozen yogurt feels healthy but is spiking your weight

✅ Solution

Fro-yo = 200–350 cal per cup with 30–50g sugar — worse than most ice cream. 'Probiotics' in frozen yogurt are destroyed by freezing process. If you want a cool treat: blend frozen Greek yogurt with berries (150 cal, 15g protein, actual live cultures).

Yogurt Types: Calories and Nutrition Compared

Type (1 cup / 240g)	Calories	Protein	Carbs
Plain Greek, non-fat	130 cal	23g	9g
Plain Greek, 2% fat	160 cal	19g	9g
Plain Greek, full fat	190 cal	17g	8g
Regular plain, non-fat	100 cal	8g	14g
Flavored Greek	170–200 cal	15–17g	20–28g
Regular flavored	150–200 cal	6–8g	28–35g
Skyr (Icelandic)	140 cal	22g	9g

Values approximate. Brand variations exist — always check nutrition label.

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❓ Frequently Asked Questions (15)

Click any question to expand the expert answer

How many calories in yogurt?

−

Yogurt calories per cup (240g): plain whole milk = 149 cal, plain low-fat = 154 cal, plain non-fat Greek = 130 cal, flavored non-fat Greek = 160–200 cal, regular flavored = 150–200 cal. Greek yogurt is higher in protein and lower GI than regular yogurt.

Is Greek yogurt better than regular yogurt?

−

Greek yogurt has 2–3x more protein (17–23g vs 8–9g per cup), lower carbs (9g vs 17g), and a lower GI. Regular yogurt has more calcium per serving. For weight loss and protein goals, Greek yogurt is clearly superior. For bone health, regular yogurt may have a slight advantage.

How many calories in plain Greek yogurt?

−

Plain Greek yogurt per cup (240g): 0% fat = 130 cal, 17g protein, 9g carbs. 2% fat = 160 cal, 19g protein, 9g carbs. Full fat = 190 cal, 17g protein, 8g carbs. All are excellent nutritional choices — fat percentage is a personal preference.

How many calories in flavored yogurt?

Is yogurt good for weight loss?

How many calories in Chobani Greek yogurt?

Does yogurt have probiotics?

How many calories in yogurt parfait?

Is Skyr the same as Greek yogurt?

How many carbs in yogurt?

Is yogurt keto-friendly?

How many calories in frozen yogurt?

What are the health benefits of yogurt?

How much yogurt should I eat per day?

Is dairy-free yogurt as nutritious?

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📋 Nutrition data based on USDA FoodData Central. Values may vary by brand, preparation method, and serving size. Not a substitute for professional medical or dietary advice. Always consult a registered dietitian for personalized nutrition guidance.