Food weight and portion guide
Plain yogurt: calories and portions
Yogurt, plain, whole milk
The reference is plain whole-milk yogurt. Straining and milk solids affect its composition.
Calculate your portion
Enter 0.1–5,000 g. Exclude inedible skin, stones and bones.
for 150 g:
- Calories
- 91.5 kcal
- Protein
- 5.2 g
- Carbohydrate
- 7 g
- Fat
- 4.9 g
Calculations run in your browser. Your entered weight is neither sent nor saved.
Nutrition by weight
| Weight | Calories | Protein | Carbohydrate | Fat |
|---|---|---|---|---|
| 100 g | 61 | 3.5 g | 4.7 g | 3.3 g |
| 150 g | 91.5 | 5.2 g | 7 g | 4.9 g |
| 300 g | 183 | 10.4 g | 14 g | 9.8 g |
Values are scaled from the per-100-g data and rounded. “Calories” means kilocalories (kcal).
Tips for weighing and logging
Do not use plain-yogurt values for fruit or sweetened yogurt.
To calculate manually, multiply your portion weight in grams by 61 and divide by 100. For example, 150 g provides approximately 91.5 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, whole milk · FDC ID: 171284 · 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.