Full-fat yogurt calories come to 149 for 1 cup (245 g) and 61 per 100 g of plain, whole milk yogurt. The number to notice is the fat share: it supplies 47 percent of the calories, more than carbs or protein. Portion size does the rest, since a 4 oz cup is 69 and two cups reach 299.
149kcal
1 cup · 245 g, plain, whole milk
22%protein
8.5 gProtein
11 gCarbs
8 gFat
How to burn off 149 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Plain, whole milk · per 245 g
Calories
149 kcal
Protein
8.5 g
Carbohydrate
11.4 g
Fat
8 g
Saturated fat
5.1 g
Cholesterol
32 mg
Sodium
113 mg
Potassium
380 mg
Iron
0.1 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Full-fat yogurt: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 cup (245 g)
149
8.5 g
11.4 g
8 g
113 mg
7%
6 oz container (170 g)
104
5.9 g
7.9 g
5.5 g
78 mg
5%
4 oz cup (113 g)
69
3.9 g
5.3 g
3.7 g
52 mg
3%
100 g
61
3.5 g
4.7 g
3.3 g
46 mg
3%
3 × 1 cup (245 g)
448
25.5 g
338 mg
5 × 1 cup (245 g)
747
42.5 g
564 mg
One cup is 149 calories, two cups are 299
Plain whole milk yogurt is light by the spoonful, so the size of the container decides the total. A 4 oz cup (113 g) holds 69 calories, a 6 oz container (170 g) holds 104, and a full cup (245 g) lands at 149. That cup covers about 7 percent of the daily calorie value.
The total climbs quickly once you eat from a big tub instead of a single cup. Two cups (490 g) come to 299 calories, three cups (735 g) reach 448, and five cups (1,225 g) hit 747. Free-pouring is where portions drift: a bowl that looks like one serving can easily hold two.
Protein scales the same way. One cup gives 8.5 g, which is 17 percent of the daily value, and two cups give 17 g. If yogurt is meant to carry a real share of a meal, weigh the first few bowls once. After that you will know what a cup actually looks like in your own dish, and the estimate stops guessing low.
Fat supplies nearly half the calories
Per 100 g, this yogurt carries 3.3 g of fat, 4.7 g of carbohydrate and 3.5 g of protein. The grams look evenly matched, but fat packs more than twice the calories per gram. So fat ends up supplying 47 percent of the energy, carbs 30 percent and protein 22 percent.
That split is what full fat means in practice. The fat gives the thicker texture and rounder taste, and it is the main reason a cup sits at 149 calories rather than lower. Of the 3.3 g of fat in 100 g, 2.1 g is saturated, so most of the fat is the saturated kind typical of whole milk.
Protein is modest here. At 3.5 g per 100 g, regular plain yogurt is a supporting source rather than the main event, and a cup delivers 8.5 g. That still counts toward the day, but if protein is your priority, this cup will not do the job alone. Treat it as a creamy base with some protein attached, not a protein food with some cream attached.
Every carb is sugar, and sodium stays low
Read the label and the carbohydrate and sugar lines match: 4.7 g each per 100 g, and 11.4 g each in a cup. Fiber is 0. In plain yogurt that sugar comes from the milk itself, so the number is a baseline rather than a warning sign.
The baseline is useful when you sweeten a bowl yourself. Honey, jam, granola or a sweet fruit compote all sit on top of the 11.4 g already in the cup, and those additions can easily outweigh the yogurt's own sugar. If you are watching sugar, start from plain and add a measured amount, rather than buying a tub that has done the sweetening for you.
Sodium barely registers. One cup carries 113 mg, about 5 percent of the daily value, and even two cups stay at 225 mg. Cholesterol is 13 mg per 100 g and potassium 155 mg, both modest numbers. If you track sodium closely, plain yogurt is one of the easier dairy foods to fit in, and a cooling spoonful next to a salty dish adds very little to the day's count.
Build the cup into a meal, not the other way round
At 149 calories and 8.5 g of protein, a cup is a light base rather than a full meal. The richer texture makes it feel more substantial than the calorie count suggests, which is the honest case for choosing full fat over a thin, heavily sweetened cup.
Fruit, nuts, seeds or oats turn it into breakfast, and each brings its own calories, so log them as separate items. A handful of nuts can add more than the yogurt itself. It also works in savory roles: thinned with lemon as a dressing, stirred into a dip, or spooned over a spicy dish in place of sour cream.
If you track closely, weigh rather than eyeball, at least for the toppings. BodyPal can log the yogurt and everything on it from a photo, which keeps the topping half of the bowl as visible as the yogurt half. That is usually where the real calories in a yogurt bowl hide.
How does full-fat yogurt compare?
Here is how full-fat plain yogurt stacks up against fruit yogurt and yogurt ice cream, per 100 g and per usual serving.
Verdict: For the fewest calories pick plain whole milk yogurt at 61 per 100 g, since fruit yogurt reaches 93 and yogurt ice cream 127, mostly from extra carbs. The plain yogurt page shows the same 149 per cup because it is the same food, so treat yogurt ice cream as dessert rather than a swap.
Full-fat yogurt FAQs
How many calories are in a cup of full-fat yogurt?
A cup of plain whole milk yogurt (245 g) is 149 calories. A 6 oz container is 104 calories and a 4 oz cup is 69.
Is full-fat yogurt good for weight loss?
A cup has 149 calories, 8.5 g protein and 8.0 g fat. Plain skim milk yogurt is 56 calories per 100 g against 61 for the whole milk version.
Full-fat yogurt vs whole milk Greek yogurt?
Whole milk Greek yogurt is 97 calories per 100 g with 9.0 g protein, while plain full-fat yogurt is 61 calories with 3.5 g protein.
How much protein is in full-fat yogurt?
Plain whole milk yogurt has 3.5 g protein per 100 g, so a cup (245 g) gives 8.5 g. The same cup has 11.4 g sugars.
How many calories and how much protein are in 100 g of full-fat yogurt?
100 g of plain whole milk yogurt has 61 calories and 3.5 g of protein. The same amount holds 3.3 g of fat and 4.7 g of carbohydrate, all of it sugar, so fat supplies the largest share of the calories.
How much fat is in full-fat yogurt?
Plain whole milk yogurt has 3.3 g of fat per 100 g and 8 g in a 1 cup (245 g) serving. Of the 3.3 g, 2.1 g is saturated. Fat supplies 47 percent of the calories, more than carbs or protein.
How many calories are in one cup of full-fat yogurt from a multipack?
A 4 oz cup (113 g) of plain whole milk yogurt has 69 calories, and a 6 oz container (170 g) has 104. Flavored multipack cups run higher: fruit yogurt is 93 calories per 100 g against 61 for plain.
How many calories does yogurt have in general?
Plain whole milk yogurt has 61 calories per 100 g and 149 per cup. Sweetened styles climb: fruit yogurt is 93 per 100 g and yogurt ice cream 127, so the type of yogurt shifts the number more than you might expect.
