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:
| Type | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Greek, whole milk (5% fat) | 97 kcal | 9.0 g | 5.0 g | 4.0 g |
| Greek, 0% fat | 57 kcal | 10.0 g | 0.4 g | 3.6 g |
| Plain, whole milk | 61 kcal | 3.5 g | 3.3 g | 4.7 g |
| Plain, low-fat (1.5%) | 63 kcal | 5.3 g | 1.6 g | 7.0 g |
| Skyr (Icelandic) | 62 kcal | 11.0 g | 0.2 g | 4.0 g |
| Flavored or fruit | 99 kcal | 3.8 g | 1.5 g | 17.5 g |
Every row above adds up: multiply protein and carbs by 4 and fat by 9 and you land within a couple of calories of the figure in the first column. That sounds obvious, but plenty of published yogurt tables fail it by 8 or 9 percent, which is a sign the numbers came from different sources and were never checked against each other.
The big picture: Greek yogurt and skyr are far higher in protein because they are strained. Most of the liquid whey, which carries the lactose, is drained off, and what remains is concentrated. It takes roughly three or four cups of milk to make one cup of Greek yogurt, which is also why it costs what it does.
A 200 g serving of Greek yogurt gives you 18 to 20 g of protein. That is about the same as three large eggs, or two-thirds of a medium chicken breast.
Flavored yogurt is the outlier. Fruit-on-the-bottom and vanilla varieties run around 17 g of carbohydrate per 100 g, so a 150 g pot carries roughly 26 g of carbs. About 6 g of that is the milk’s own lactose. The other 20 g was added, which is five teaspoons of sugar in a pot most people think of as the healthy option. Protein is usually well down on Greek too, because flavored lines tend to start from a thinner, less-strained base.
For probiotics, the live culture count is broadly similar across all of these. What matters is the particular bacterial strain rather than the fat level, so look for “live and active cultures” on the label whichever type you buy, and be aware that heat-treated yogurts have none at all.
A standard serving is usually 150-200g (about 3/4 to 1 cup).
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