How Many Calories in Plain Yogurt?
1 pahar iaurt (200g) = 122 kcal
Nutritional Values per 100g
Standard Serving
1 pahar iaurt (200g) contains 122 calories.
Best time: Breakfast, a snack, or as a base for sauces and marinades
Benefits
- ✓Good source of calcium and protein (3.5g/100g), useful for bone health and satiety
- ✓Contains live probiotic bacterial cultures that support digestive health and the gut microbiome
- ✓Much less caloric than Greek yogurt (61 vs 97 calories/100g), making it a lighter option
- ✓Versatile - can replace sour cream or mayonnaise in many recipes for a better protein intake
- ✓Contains vitamin B12 and riboflavin, important for cellular energy production
Considerations
- !Contains less protein than Greek yogurt (3.5g vs 9-10g/100g), making it less filling per calorie
- !Fruit or flavored varieties can have 2-3 times more sugar than plain, natural yogurt
- !Check the label for fat percentage - fat-free versions have about 35-40 calories/100g
FitAzi Tip
FitAzi recommends Greek yogurt over plain when the goal is maximizing protein per calorie, but plain yogurt remains a solid choice for breakfast or as a base for light sauces. Always choose the plain, natural version with no added sugar, sweetening with fresh fruit if needed.
Frequently Asked Questions
100g of plain yogurt (natural, 3.5% fat) has 61 calories, with 3.5g protein, 4.7g carbs, and 3.3g fat. A 200g glass has about 122 calories - a light, hydrating snack.
Plain yogurt has 61 calories/100g and 3.5g protein, while Greek yogurt has about 97 calories/100g but nearly triple the protein (9-10g/100g), thanks to the straining process that concentrates nutrients. For more protein per calorie, Greek yogurt is the better choice; for fewer total calories, plain yogurt wins.
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Disclaimer
Nutritional values shown are approximate and may vary depending on preparation method and origin. Consult a nutrition specialist for personalized recommendations.