Food weight and portion guide
Low-fat plain yogurt: calories and portions
Yogurt, plain, low fat
This reference contains more milk solids. A lower-fat yogurt does not necessarily have fewer calories than every other yogurt.
Calculate your portion
Enter 0.1–5,000 g. Exclude inedible skin, stones and bones.
for 150 g:
- Calories
- 94.5 kcal
- Protein
- 7.9 g
- Carbohydrate
- 10.6 g
- Fat
- 2.3 g
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Nutrition by weight
| Weight | Calories | Protein | Carbohydrate | Fat |
|---|---|---|---|---|
| 100 g | 63 | 5.3 g | 7 g | 1.6 g |
| 150 g | 94.5 | 7.9 g | 10.6 g | 2.3 g |
| 300 g | 189 | 15.8 g | 21.1 g | 4.7 g |
Values are scaled from the per-100-g data and rounded. “Calories” means kilocalories (kcal).
Tips for weighing and logging
Compare products using the same per-100-g amount on their labels.
To calculate manually, multiply your portion weight in grams by 63 and divide by 100. For example, 150 g provides approximately 94.5 kcal.
When logging a photo, check the food, cooking method and estimated portion before saving. A photograph cannot reliably show hidden oil or exact weight.
Sources and calculation method
The record below provides values per 100 g of edible food. One reference variety or brand does not represent every product.Library method and limitations
- USDA FoodData Central — SR Legacy — Yogurt, plain, low fat · FDC ID: 170886 · SR Legacy Collection, April 2018
Data review and calculation: October 2, 2026. Author: Avocado editorial team. This guide supports food logging; it does not replace personalised advice from a registered dietitian.