General information with sources. Never a substitute for your doctor.

MethodologyAbout the authorESEN
SaciedadSearch

Dairy

Plain yogurt

Per 100 g (3.5 oz), plain yogurt provides 3.5 g of protein and 61 kcal, a very low energy density.

USDA description: Yogurt, plain, whole milk

  • Easy to digest
  • Low energy density
  • Hydrating

Estimated satietyHow it is calculated

Starting point+1
Very low energy density+2
Moderate protein per calorie+1
High water content+1

Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.

Prepared by
Last updated
Next review
Sources
7 primary
Data
USDA FDC 171284

No clinical review. No advertising from drug companies and no affiliate links.How we work

Nutrition facts

Calories
76 kcal per serving
61 kcal per 100 g (3.5 oz)
Protein
4.3 g per serving
3.5 g per 100 g (3.5 oz)
Carbohydrates
5.8 g per serving
4.7 g per 100 g (3.5 oz)
of which sugars
5.8 g per serving
4.7 g per 100 g (3.5 oz)
Fiber
0 g per serving
0 g per 100 g (3.5 oz)
Fat
4.1 g per serving
3.3 g per 100 g (3.5 oz)
of which saturated
2.6 g per serving
2.1 g per 100 g (3.5 oz)
Water
109.9 g per serving
87.9 g per 100 g (3.5 oz)

Source: USDA FoodData Central: Yogurt, plain, whole milk (FDC ID 171284), accessed September 23, 2026.

A typical 125 g (4.5 oz, about 1/2 cup) serving provides about 76 kcal, 4.3 g of protein, and 0 g of fiber.

The typical serving (125 g (4.5 oz, about 1/2 cup)) is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

What it is and how to eat it

Yogurt is milk fermented by two specific bacteria, Lactobacillus delbrueckii subsp. bulgaricus and Streptococcus thermophilus; in Spain, its quality standard requires at least 10⁷ live colony-forming units per gram (Royal Decree 271/2014). If it is pasteurized after fermentation the bacteria die, and the product must be called "yogur pasterizado después de la fermentación" (yogurt pasteurized after fermentation). In much of Latin America the spelling is yogurt, and plain unsweetened yogurt sits next to many sweetened versions: the ingredient list tells you whether sugar was added.

A 125 g (4.4 oz) cup provides 76 kcal and 4.3 g of protein, less than half of the same amount of Greek yogurt (11 g). It is cold, mild and eaten by the spoonful, and the 2025 nutrition advisory on GLP-1 therapy lists yogurt among the dairy foods to encourage. When it is the main part of a meal, Greek yogurt or skyr provide much more protein; plain yogurt works better as a side or dessert. Choose unsweetened plain yogurt and sweeten it yourself with fruit.

What the evidence says

The EU has authorized only one health claim for live yogurt cultures: with at least 10⁸ colony-forming units of its two bacteria per gram, they improve digestion of the yogurt's own lactose in people who have trouble digesting it (Regulation (EU) No 432/2012, based on a 2010 EFSA opinion). That threshold is ten times the Spanish minimum, so the standard alone does not guarantee that a yogurt meets the condition. No other "probiotic" benefit is authorized in the EU. A 125 g cup provides 151 mg of calcium according to USDA, and the EU authorizes the claim that calcium is needed for the maintenance of normal bones.

The sources for this section are listed under "Sources" at the end of the page.

Satiety

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

What to keep in mind on a GLP-1 medication

Easy to digest
It is a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. This is an editorial judgment based on common patient guidance, not a measurement: everyone tolerates foods differently.
Low energy density
It has 100 kcal or less per 100 g: plenty of volume for few calories, which helps you feel full. On a GLP-1 medication, which already reduces your appetite, make sure these foods do not push protein foods off your plate.
Hydrating
It has 85 g of water or more per 100 g, so it contributes to hydration. That helps because with a smaller appetite people also tend to eat and drink less, and not drinking enough can make constipation worse.

Frequently asked questions about plain yogurt

How many grams of protein are in half a cup of plain yogurt?

Half a cup of plain yogurt, our reference serving of 125 g (4.5 oz), has about 4.3 g of protein. 100 g (3.5 oz) of plain yogurt has 3.5 g of protein. That is 5.7 g of protein per 100 kcal.

How many kcal are in half a cup of plain yogurt?

Half a cup of plain yogurt, our reference serving of 125 g (4.5 oz), has about 76 kcal. 100 g (3.5 oz) of plain yogurt has 61 kcal. That is a very low energy density.

Does plain yogurt keep you full?

Yes, very filling for the calories it provides: our estimated satiety score is 5 out of 5. It is based on: very low energy density; moderate protein per calorie; high water content. It is an estimate based on its composition, not a measurement in people.

What should I know about plain yogurt if I take Ozempic, Wegovy, Mounjaro, or Zepbound and feel nauseous?

Based on our tags, this is what matters about plain yogurt on a GLP-1 medication. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. “Hydrating”: a lot of water, which contributes to hydration when you eat and drink less. These are general guidelines, not medical advice: everyone tolerates foods differently.

What is a typical serving of plain yogurt?

We use 125 g (4.5 oz) as a typical serving, roughly half a cup of plain yogurt. That amount provides about 76 kcal, 4.3 g of protein, and 0 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

Compare with…

See all comparisons

See all foods

Sources

Sources for the data on this page, with the access date.

  1. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Yogurt, plain, whole milk (FDC ID 171284).accessed .
  2. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Yogurt, Greek, plain, whole milk (FDC ID 171304).accessed .
  3. RegulatorBoletín Oficial del Estado (España).Real Decreto 271/2014, de 11 de abril, por el que se aprueba la Norma de Calidad para el yogur o yoghourt.accessed .
  4. Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
  5. RegulatorOfficial Journal of the European Union (EUR-Lex).Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods.accessed .
  6. RegulatorEuropean Food Safety Authority (EFSA).EFSA NDA Panel. Scientific Opinion on the substantiation of health claims related to live yoghurt cultures and improved lactose digestion (ID 1143, 2976). EFSA Journal. 2010;8(10):1763.accessed .
  7. RegulatorFood Safety Authority of Ireland (FSAI).Probiotic health claims.accessed .