Calorie Chart / Desserts / Yogurt
How Many Calories Are in Yogurt?
Calculation of the nutritional value & Recommended Dietary Intake of yogurt
For g and a calorie requirement of kcal
| Calories 75 kcal | Proteins 6.8 g | Lipids 1.8 g | Carbohydrates 8 g |
| 4% | 9% | 3% | 3% |
Health benefits of yogurt
Yogurt - 100g
Calories 60 kcal
Proteins 5.4 g
Lipids 1.4 g
Carbohydrates 6.4 g
Yogurt is a low-to-moderate calorie dairy food that supplies a valuable dose of calcium, phosphorus, and vitamin B12, nutrients essential for bone strength and normal energy metabolism. Its live cultures (Lactobacillus, Bifidobacterium) may help maintain a balanced gut microbiota and support digestive comfort, although these benefits are still considered "supposed" by some authorities and depend on the strain used.
Because it delivers protein while remaining modest in calories, yogurt can contribute to satiety without overloading daily calories, making it interesting for weight-management plans. Potassium present in yogurt can help regulate fluid balance, while small amounts of zinc favor immune function. Finally, its mildly acidic pH may aid the absorption of certain minerals from other foods eaten at the same meal.
Historically, fermented milk was consumed in ancient Mesopotamia; the word yogurt derives from the Turkish "yoğurmak," meaning "to thicken." This centuries-old know-how produced a nourishing food that travelers appreciated for its stable calorie intake during long journeys. Containing only a trace of lactose compared with milk, it is often better tolerated by people with mild lactose sensitivity.
In summary, yogurt brings useful micronutrients and probiotics with relatively few calories; its caloric profile explains why many dieticians classify it as a light food that fits easily into balanced menus when overall calorie intake is monitored.
Tips for incorporating yogurt into a balanced diet
To keep calories under control while enjoying flavor, spoon plain yogurt over a bowl of fresh fruit such as diced apple or ripe banana. The natural sweetness of fruit means you avoid adding sugar, and you still obtain a snack that stays moderate in calories.
At breakfast, layer yogurt, toasted almond flakes, and a drizzle of honey for a calcium-rich parfait whose calories stay lower than many commercial pastries. Swapping pastries for this combination can save significant calories off your morning routine.
For a savory dish, whisk yogurt with grated garlic and diced cucumber to create a homemade tzatziki. Serve it next to grilled chicken breast and a side of steamed spinach; the trio provides protein, fiber and a reasonable calorie total, far lighter than fried alternatives.
Need a creamy sauce? Replace crème fraîche with yogurt in a curry or in beef curry with rice; you will cut considerable calories yet keep texture. Likewise, stirring yogurt into a smoothie with strawberry and oat flakes boosts protein and keeps calories predictable for athletes tracking their caloric allowance.
Frequently Asked Questions
- How many calories are in yogurt?
- 60 kcal per 100 g.
- Does flavored yogurt contain more calories than plain yogurt?
- Yes. Products such as fruit yogurt or sweetened yogurt often add sugar or fruit purée, increasing calories by 20 – 60 kcal per 100 g compared with plain yogurt.
- Is yogurt helpful for weight loss because of its caloric profile?
- Its low-calorie density and 5 g of protein per 100 g promote satiety, so replacing higher-calorie desserts with yogurt can reduce daily calorie intake.
- Can yogurt replace cream in cooking to lower calories?
- In many cold and gently heated preparations—dips, marinades, even a light version of carbonara sauce—using yogurt slashes calories and saturated fat while maintaining creaminess.
- Which time of day is best to eat yogurt when watching calories?
- Breakfast or a mid-afternoon snack are ideal; eating yogurt then curbs hunger and prevents high-calorie cravings later.
- Does low-fat yogurt always mean fewer calories?
- Usually, but check the label: some low-fat versions compensate with added sugar, keeping calories similar to whole-milk yogurt.
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Information provided by Calorie Menu may contain inaccuracies or errors. It cannot, under any circumstances, substitute medical advice or medication.
