You grab a container of yogurt from the fridge and think: healthy choice. But how many calories does that serving actually contain? The answer depends heavily on the type. Between a bowl of low-fat yogurt and a portion of full-fat Greek yogurt, there is more than a threefold difference in calories.
This guide covers the nutritional values of every common yogurt type. From regular and low-fat to Greek yogurt, skyr, quark, and plant-based alternatives. So you know exactly what you are choosing — and why.
Key takeaways
- A serving of low-fat yogurt (150 g) contains 56 kcal, while full-fat Greek yogurt comes in at 183 kcal — more than three times as much
- Skyr and low-fat quark are the protein champions: 10 to 12 grams of protein per 100 g, with minimal calories
- Sweetened and fruit-flavored yogurts contain roughly 12 grams more sugar per serving than the plain version
- Yogurt provides about 145 mg of calcium per 100 g, contributing meaningfully to daily calcium needs
- Choose plain yogurt and add your own fresh fruit — that gives you the most control over sugar and calories
How many calories are in yogurt?
Yogurt calories vary widely depending on the type. Below you will find the nutritional values per 150 g serving and per 100 g, based on data from the Dutch Nutrition Centre (Voedingscentrum).
Per serving (150 g):
| Type | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Low-fat yogurt | 56 kcal | 6.1 g | 0.3 g | 6.0 g |
| Semi-skimmed yogurt | 75 kcal | 6.3 g | 2.2 g | 6.4 g |
| Whole milk yogurt | 84 kcal | 5.7 g | 4.1 g | 5.1 g |
| Full-fat Greek yogurt | 183 kcal | 5.7 g | 15.0 g | 5.7 g |
| Non-fat Greek yogurt | 84 kcal | 12.3 g | 0.2 g | 7.5 g |
| Plain skyr (Arla) | 90 kcal | 15.0 g | 0 g | 6.0 g |
| Low-fat quark | 76 kcal | 12.6 g | 0 g | 5.7 g |
| Plain soy yogurt | 70 kcal | 6.0 g | 3.4 g | 3.2 g |
Per 100 g:
| Type | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Low-fat yogurt | 37 kcal | 4.1 g | 0.2 g | 4.0 g |
| Semi-skimmed yogurt | 50 kcal | 4.2 g | 1.5 g | 4.3 g |
| Whole milk yogurt | 56 kcal | 3.8 g | 2.7 g | 3.4 g |
| Full-fat Greek yogurt | 122 kcal | 3.8 g | 10.0 g | 3.8 g |
| Non-fat Greek yogurt | 56 kcal | 8.2 g | 0.1 g | 5.0 g |
| Plain skyr (Arla) | 60 kcal | 10.0 g | 0 g | 4.0 g |
| Low-fat quark | 51 kcal | 8.4 g | 0 g | 3.8 g |
| Plain soy yogurt | 47 kcal | 4.0 g | 2.3 g | 2.1 g |
The pattern is clear: fat content creates the biggest calorie differences. Full-fat Greek yogurt contains 10 grams of fat per 100 g — nearly four times more than whole milk yogurt. Non-fat Greek yogurt, on the other hand, has similar calories to regular semi-skimmed yogurt but delivers significantly more protein.
What is the difference between Greek yogurt, skyr, and quark?
These three dairy products are often confused, but they differ in production method and nutritional profile.
Greek yogurt
Greek yogurt is strained, which removes whey and concentrates the remaining solids. For the full-fat version, this creates a rich, creamy texture with high fat content (10 g per 100 g). The non-fat version retains the high protein (8.2 g per 100 g) at just 56 kcal. Many products labeled "Greek style" are not actually strained. Check the label.
Skyr
Skyr is an Icelandic dairy product that is technically closer to a fresh cheese than yogurt. It is made with skim milk and contains virtually no fat. At 10 grams of protein per 100 g and only 60 kcal, it is one of the most protein-dense dairy products available. Arla Skyr is the most widely available brand in European supermarkets.
Quark
Low-fat quark is a traditional Central and Northern European dairy staple. With 8.4 grams of protein per 100 g and 51 kcal, it is comparable to non-fat Greek yogurt. The texture is firmer and the flavor more neutral. Quark also tends to be the most affordable high-protein dairy option.
Which yogurt is best for weight loss?
When you are trying to lose weight, calories alone do not tell the full story. The ratio between calories and satiety matters just as much. Products with more protein keep you feeling full longer, reducing the likelihood of snacking between meals.
The best options for tracking your calories while losing weight:
- Plain skyr. The highest protein density per calorie. A 150 g serving delivers 15 grams of protein at just 90 kcal
- Low-fat quark. Nearly as much protein (12.6 g per serving) with slightly fewer calories (76 kcal)
- Non-fat Greek yogurt. A solid alternative with 12.3 grams of protein per serving. The creamy texture makes it easier to skip the full-fat version
Full-fat and whole milk Greek yogurt are not inherently bad choices, but they deliver relatively little protein for the calorie count. A serving of full-fat Greek yogurt provides the same protein as low-fat yogurt (5.7 g), but at 183 instead of 56 kcal.
Want to know how many calories you need per day? That helps you fit yogurt into your daily intake in the right proportion.
Which yogurt is best for building muscle?
For building muscle, protein intake around training sessions is what matters most. Dairy products contain both casein and whey protein, which both contribute to muscle recovery.
The protein leaders per 150 g serving:
- Plain skyr — 15 g protein
- Low-fat quark — 12.6 g protein
- Non-fat Greek yogurt — 12.3 g protein
A serving of skyr or quark after exercise delivers as much protein as a small chicken breast. Combine it with a handful of oats or a banana for a complete recovery meal.
How much calcium does yogurt provide?
Yogurt contains approximately 145 mg of calcium per 100 g, which is comparable to milk. A 150 g serving provides roughly 215 mg of calcium — about 23 percent of the recommended daily intake of 950 mg for adults up to age 50.
The Dutch Nutrition Centre recommends two to three servings of dairy per day. Two bowls of yogurt and a slice of cheese already cover 80 to 90 percent of daily calcium needs.
Choosing plant-based yogurt? Check the label for added calcium. Not all plant-based varieties are fortified. Soy yogurt brands like Alpro typically contain added calcium, but the amount varies by product.
Can yogurt contribute to gut health?
Yogurt is made through fermentation with lactic acid bacteria. The two standard cultures are Lactobacillus bulgaricus and Streptococcus thermophilus. Some brands add extra strains such as acidophilus or bifidobacterium.
Here is what the science actually says about probiotics and yogurt: the European Food Safety Authority (EFSA) has not approved any health claims for probiotics, except that yogurt cultures may help with lactose digestion in people who have difficulty digesting lactose. Claims about improved gut flora or immune function have not met the EFSA evidence standard in the EU.
That does not mean yogurt has no value for digestion. The Dutch Nutrition Centre notes that consuming 60 grams or more of yogurt per day is associated with an approximately 15 percent lower risk of type 2 diabetes. However, this is an association, not a proven causal effect.
The bottom line: yogurt can be part of a healthy diet, but it is not a miracle cure for your gut.
How to read yogurt labels
The biggest pitfall with yogurt is not the type itself, but what has been added to it. Sweetened and fruit-flavored varieties contain significantly more sugar than plain.
The sugar trap
Fruit-flavored yogurt contains roughly three teaspoons (about 12 grams) more sugar per serving than the plain version. That can add 50 to 80 kcal per serving.
All yogurt naturally contains sugar in the form of lactose (approximately 4 to 6 g per 100 g). On the nutrition label, this appears under "of which sugars." The difference between that natural sugar level and the total sugar content gives you an indication of how much sugar has been added.
What to look for
- Ingredients list. Sugar, glucose syrup, or fructose should not appear in plain yogurt
- Saturated fat. Especially relevant for full-fat Greek yogurt: 9.8 grams per serving
- Protein content. Products claiming "high protein" do not always deliver. Compare per 100 g, not per serving
For a more detailed explanation of how to read nutrition labels, see understanding nutrition labels.
Which yogurt should you choose?
The ideal yogurt depends on your goal. Here are the practical recommendations:
For weight loss:
- Plain skyr or low-fat quark (highest protein per calorie)
- Non-fat Greek yogurt if you want creaminess
- Add your own fresh fruit instead of buying sweetened varieties
For building muscle:
- Skyr or low-fat quark after training
- Combine with oats or nuts for extra calories
For everyday use:
- Semi-skimmed plain yogurt (good balance of taste and nutrition)
- Low-fat yogurt if you are watching calories closely
For plant-based eating:
- Plain soy yogurt (comparable protein content to regular yogurt)
- Verify that calcium and vitamin B12 have been added
Practical tips
Five ways to use yogurt effectively in your diet:
- Always buy plain and sweeten it yourself with fresh fruit, a teaspoon of honey, or a pinch of cinnamon
- Use low-fat quark or skyr as a base for dressings and dips — far fewer calories than sour cream or mayonnaise
- Store yogurt at the back of the fridge (the coldest spot) for the longest shelf life
- Mix yogurt with oats the night before for a ready-to-eat breakfast (overnight oats)
- Always compare per 100 g, not per serving — individual containers range from 125 to 500 g
Keeping track of what you eat does not have to be complicated. If you want a clear view of your daily calorie intake, an app like Moveno can help. Take a photo of your yogurt with toppings and the nutritional values are calculated automatically — including the granola or fruit you added.
