Published by Saura ·
Plain yogurt nutrition: calories, protein and portion sizes
In this Fineli Release 20.0 reference, 100 g provides about 54 kcal and 3 g protein. Reference food and preparation: plain yogurt, 2.5% fat. Match the edible weight and preparation below, or use the current label for your own product.
Quick answer
An example 150 g edible portion of plain yogurt (plain yogurt, 2.5% fat) supplies about 82 kcal, 4.5 g protein and 0 g fiber. This is a scaled food-composition estimate, not a recommended serving size.
Plain yogurt: nutrition per 100 g and example portion
Reference preparation: plain yogurt, 2.5% fat. The exact source name is “Yoghurt, plain, 2.5% fat” (Fineli food 33162). Available carbohydrate excludes fiber and is not the same measure as US Total Carbohydrate.
Values are rounded after scaling. A small reported amount may round below 0.1 g; a missing value is marked Not available rather than treated as zero. This selected extract does not include sugar, sodium or micronutrient amounts; the full Fineli database contains information beyond these tables.
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| Nutrient | Per 100 g | Per 150 g example |
|---|---|---|
| Energy | 54 kcal | 82 kcal |
| Protein | 3 g | 4.5 g |
| Available carbohydrate (excludes fiber) | 4.8 g | 7.2 g |
| Fat | 2.5 g | 3.8 g |
| Saturated fat | 1.6 g | 2.5 g |
| Fiber | 0 g | 0 g |
How to weigh plain yogurt
Use the weight of the plain yogurt rather than treating every yogurt pot as the same serving. This reference has 2.5% fat and is not strained Greek yogurt. A specific brand may have a different protein content even at the same fat percentage.
Calculate your own plain yogurt portion
For the 150 g example, multiply the source amounts by 150 ÷ 100 = 1.5. The unrounded energy calculation is 54.4 × 1.5 = 81.6 kcal, displayed as approximately 82 kcal. Use the same factor for protein, available carbohydrate, fat and fiber.
For another amount, replace 150 with your own edible weight. Keep the preparation as plain yogurt, 2.5% fat; if your food is prepared differently, choose a matching reference or calculate its recipe instead.
How preparation changes the estimate
Plain does not mean carbohydrate-free: the table includes the source's available carbohydrate. Flavored yogurt, drinking yogurt and plant-based alternatives need their own entries. Fruit, seeds and granola change a bowl's totals.
Meal ideas using plain yogurt
Use these combinations as menu ideas and adjust the amounts to your appetite and preferences. Each added ingredient belongs in the complete meal estimate.
- Add strawberries and sunflower seeds to plain yogurt.
- Make a cucumber and yogurt sauce for a bean bowl, recording both ingredients.
Compare other dairy
The following are separate reference foods, shown per 100 g for orientation. Check the preparation column: dry, raw and cooked values are not interchangeable, and equal gram weights are not necessarily equivalent portions.
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| Food | Reference preparation | Energy / 100 g | Protein / 100 g | Fiber / 100 g |
|---|---|---|---|---|
| Skim milk | skim milk, fortified Finnish reference | 34 kcal | 3.1 g | 0 g |
| Whole milk | 3.5% fat milk, vitamin-D-fortified source product | 63 kcal | 3 g | 0 g |
| Quark | plain quark, less than 0.5% fat | 59 kcal | 9.8 g | 0 g |
Nutrition values and photo results are estimates. Check ingredients and portions before saving a meal.
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- Skim milk nutrition: calories, protein and portion sizesSkim milk (0.1 g fat/100 g): about 34 kcal and 3.1 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Whole milk nutrition: calories, protein and portion sizesWhole milk (3.5% fat): about 63 kcal and 3 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Quark nutrition: calories, protein and portion sizesQuark (under 0.5% fat): about 59 kcal and 9.8 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- How to read a nutrition label without mixing up serving sizesCompare per-serving and per-100 g labels, calculate the amount you eat, and understand why US total carbohydrate differs from Fineli available carbohydrate.
- Protein and fiber breakfast ideas with everyday ingredientsBuild breakfast around a protein-containing food plus fruit, wholegrain bread, beans or seeds, with flexible menu ideas and preparation tips.
Frequently asked questions
How many calories are in 150 g of plain yogurt?
This plain yogurt, 2.5% fat reference supplies about 82 kcal per 150 g edible portion. Match the preparation state and check a package label when available.
Does the preparation of plain yogurt matter?
Plain does not mean carbohydrate-free: the table includes the source's available carbohydrate. Flavored yogurt, drinking yogurt and plant-based alternatives need their own entries. Fruit, seeds and granola change a bowl's totals.
How do I calculate a different portion?
Multiply each per-100 g nutrient amount by your edible serving weight divided by 100. Match raw, dry, cooked or drained weight to the reference and include sauces or cooking additions separately.
Sources and method
- Fineli food 33162: Yoghurt, plain, 2.5% fat
Exact source record (Finnish interface). Values use the committed Release 20.0 extract, not a live query; a current record or a product label may differ.
- Fineli — National Food Composition Database in Finland (THL)
Release 20.0, accessed May 9, 2026. CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). Selected records are scaled to example portions and rounded; available carbohydrate excludes fiber. Source values describe representative foods, not a laboratory measurement of your meal.
- Fineli food 606: Milk, 0% fat, i ug added vitamin d
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 689: Milk, 3.5% fat, 1 ug added vitamin d
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 622: Quark, <0.5% fat
Exact record used in the comparison table; match the preparation shown in that row.
- Creative Commons Attribution 4.0 International
Fineli data license. THL source values have been selected, scaled to example portions and rounded for this page. Editorial meal ideas and preparation explanations are Saura additions.