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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.

Last reviewed: By USDA description: Yogurt, plain, whole milk

  • 61 kcalCalories per 100 g
  • 3.5 gProtein per 100 g
  • 0 gFiber per 100 g
  • Estimated satiety: 5 out of 5

Nutrition facts

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.

Values for plain yogurt per 100 g (3.5 oz) and per typical serving of 125 g (4.5 oz, about 1/2 cup).
NutrientPer 100 g (3.5 oz)Per serving (125 g (4.5 oz))
Calories61 kcal76 kcal
Protein3.5 g4.3 g
Carbohydrates4.7 g5.8 g
of which sugars4.7 g5.8 g
Fiber0 g0 g
Fat3.3 g4.1 g
of which saturated2.1 g2.6 g
Water87.9 g109.9 g

The typical serving 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.

Satiety

Very low energy density; moderate protein per calorie; high water content.

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.

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Sources

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

  1. USDA FoodData Central: Yogurt, plain, whole milk (FDC ID 171284). U.S. Department of Agriculture, Agricultural Research Service. accessed .