Calories in Yoghurt, plain
Per 1 cup, 245 g
Yoghurt, plain has 149 calories per 1 cup, 245 g. That is about 7% of a 2,000-calorie day. The same serving provides 8.5 g of protein, 11.4 g of carbohydrate, 8.0 g of fat and 0.0 g of fibre. Per 100 g, that works out at 61 calories and 3.5 g of protein. Against the thresholds EU food labelling uses, it qualifies as high in protein and low energy density. Plain plus fruit lands well below most flavoured pots, which carry added sugar.
Calories and macros
| Per 1 cup, 245 g | Serving | Per 100 g | % of daily intake |
|---|---|---|---|
| Calories | 149 kcal | 61 kcal | 7% |
| Protein | 8.5 g | 3.5 g | 17% |
| Carbohydrate | 11.4 g | 4.7 g | 4% |
| Fat | 8.0 g | 3.3 g | 11% |
| Fibre | 0.0 g | 0.0 g | 0% |
Daily intake percentages use the EU reference intakes an average adult label is based on: 2,000 kcal, 50 g protein, 260 g carbohydrate, 70 g fat, 30 g fibre.
What this is good for
These are the nutrition claims this food would qualify for under EU labelling rules — thresholds, not opinions.
Worth knowing
Figures are for a typical example and will vary by brand, ripeness and how it was cooked. For a target of your own, run the calorie calculator or take the short quiz. To log this without doing the arithmetic, Joules is free.
Figures last reviewed 29 August 2026.
Common questions about yoghurt, plain
How many calories are in yoghurt, plain?
Yoghurt, plain has 149 calories per 1 cup, 245 g, which is about 7% of a 2,000-calorie day.
How many calories are in 100 g of yoghurt, plain?
100 g of yoghurt, plain contains 61 calories.
How much protein is in yoghurt, plain?
One serving of 1 cup, 245 g provides 8.5 g of protein — 3.5 g per 100 g, or 17% of the 50 g daily reference intake.
How many carbs are in yoghurt, plain?
One serving of 1 cup, 245 g contains 11.4 g of carbohydrate, of which 0.0 g is fibre.
What is yoghurt, plain a good source of?
Measured against EU food labelling thresholds, yoghurt, plain qualifies as high in protein and low energy density. At least 20% of its calories come from protein. Under 120 calories per 100 g, so a filling portion stays affordable.