Dairy
Whole yogurt: calories and nutrition facts
Per serving
| Serving | kcal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 bowl (200 g) | 122 | 7 g | 9.4 g | 6.6 g | 0 g |
| 1 tbsp (20 g) | 12.2 | 0.7 g | 0.9 g | 0.7 g | 0 g |
Compare with similar foods
Foods from the same category with the closest calories, per 100 g.
| Per 100 g | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Whole yogurt | 61 | 3.5 g | 4.7 g | 3.3 g |
| Whole milk | 61 | 3.2 g | 4.7 g | 3.3 g |
| Strained yogurt (nonfat) | 61 | 10.3 g | 3.6 g | 0.4 g |
| Kefir | 55 | 3.3 g | 4.5 g | 2.5 g |
| Goat milk | 69 | 3.6 g | 4.5 g | 4.1 g |
| Yogurt (nonfat) | 50 | 4.2 g | 8.1 g | 0.1 g |
Meal plans with this food
- Meal plan
Weight maintenance · 2200 kcal
A balanced plate for a moderately active adult who wants to keep their weight: all five food groups every day, three servings of dairy, legumes and fish several times a week.
Maintenance · 2200 kcal · 110 g protein · Contains meat / poultry
- Meal plan
Muscle gain · 2500 kcal
A small calorie surplus for slow weight gain alongside strength training. Daily protein is about 1.8 g/kg (for 80 kg), split into 25–40 g across four or five meals.
Muscle gain · 2500 kcal · 155 g protein · Contains meat / poultry
- Meal plan
Muscle gain · 3000 kcal
For people who train hard, are larger built or struggle to gain weight. Nuts, olive oil and milk-based drinks keep the volume manageable; protein is about 1.9 g/kg (for 90 kg).
Muscle gain · 3000 kcal · 180 g protein · Contains meat / poultry
- Meal plan
Mediterranean style · 2000 kcal
Built on olive-oil vegetable dishes, legumes, whole grains, fish, yogurt and nuts; little red meat and fruit instead of sweets. A long-term healthy eating pattern.
General health · 2000 kcal · 100 g protein · Contains meat / poultry
- Meal plan
Student · budget friendly · 2100 kcal
Affordable, easy-to-find ingredients that cook well in batches: oats, eggs, lentils, chickpeas, beans, bulgur, pasta, yogurt and seasonal produce. One pot covers two days.
Maintenance · 2100 kcal · 100 g protein · Contains meat / poultry