Yogurt Nutrition Calculator
Look up calories, protein, fat, and carbs for any amount of yogurt by type.
Covers Greek, plain, skyr, low-fat, and flavored yogurt varieties.
Yogurt varies enormously in nutrition depending on fat content, whether it is strained, and whether flavoring has been added.
Nutrition per 100g:
Greek yogurt (whole milk, 5% fat): 97 kcal | 9g protein | 5g fat | 4g carbs Greek yogurt (0% fat): 57 kcal | 10g protein | 0.4g fat | 3.6g carbs Plain whole milk yogurt: 61 kcal | 3.5g protein | 3.3g fat | 4.7g carbs Plain low-fat yogurt (1.5%): 56 kcal | 4g protein | 1.5g fat | 5.7g carbs Skyr (Icelandic): 65 kcal | 11g protein | 0.2g fat | 4g carbs Flavored or fruit yogurt: 95 kcal | 3.5g protein | 1.5g fat | 19g carbs
The big picture: Greek yogurt and skyr are significantly higher in protein because they are strained — most of the liquid whey (which contains lactose) is removed, concentrating the protein. A 200g serving of Greek yogurt gives you about 18-20g of protein, comparable to a large egg plus a medium chicken breast combined.
Flavored yogurt is the outlier. The fruit-on-the-bottom and vanilla varieties often contain 15-20g of sugar per serving, mostly added. The protein content is usually much lower than Greek because many flavored varieties are based on low-fat, less-strained yogurt.
For probiotics: the live culture content is similar across types. Strain matters more than fat level for probiotic benefits — look for “live and active cultures” on the label regardless of which type you buy.
A standard serving is usually 150-200g (about 3/4 to 1 cup).