What does 100 calories of yogurt (plain, whole milk) look like?

100 calories =⅔ cup164 g · 5.8 oz

Low calorie density0.61 kcal/g

🥛

Each 🥛 = one cup (~245.0 g). The last icon shows a part of one.

Food volume for 100 kcal

Full-fat yogurt has more calories than nonfat but many people find it more satisfying, so they eat less of it.

Yogurt (plain, whole milk): 50 to 500 calories

Calories	Grams	Ounces	Cups
50 kcal	82 g	2.9 oz	⅓
100 kcal	164 g	5.8 oz	⅔
200 kcal	328 g	11.6 oz	1⅓
300 kcal	492 g	17.4 oz	2
500 kcal	820 g	28.9 oz	3⅓

What's in 100 calories of yogurt (plain, whole milk)

5.7 gprotein

7.6 gcarbs

5.3 gfat

0.0 gfiber

Protein 22% Carbs 30% Fat 47% of calories

Want more food for the same 100 calories?

These give you at least 2½ times more volume than yogurt (plain, whole milk):

Sauerkraut100 kcal = 3¾ cups 526 g18.6 oz Romaine lettuce100 kcal = 13 cups (shredded) 588 g20.7 oz Asparagus100 kcal = 31 spears 500 g17.6 oz Spinach (raw)100 kcal = 14 cups 435 g15.3 oz

Compare with other dairy

Food	100 kcal is	Grams
🥛 Yogurt (plain, whole milk)	⅔ cup	164 g
🥛 Almond milk (unsweetened)	2½ cups	667 g
🥛 Skim milk	1¼ cups	294 g
🥛 Kefir (lowfat, plain)	1 cup	233 g
🥛 2% milk	¾ cup	200 g
🥛 Soy milk	¾ cup	185 g
🥣 Greek yogurt (nonfat, plain)	1 container (170 g)	170 g
🥛 Milk (whole)	⅔ cup	164 g
🐐 Goat milk	⅔ cup	145 g
🥛 Chocolate milk	½ cup	128 g
🥣 Cottage cheese (low-fat)	½ cup	124 g
🥣 Vanilla yogurt (low-fat)	⅔ 6-oz container	118 g
🥣 Greek yogurt (whole milk)	103 g	103 g

See all dairy →

Questions

How much is 100 calories of yogurt (plain, whole milk)?

100 calories of yogurt (plain, whole milk) is about 164 g (5.8 oz), or roughly ⅔ cup.

How many calories are in 100 g of yogurt (plain, whole milk)?

61 calories per 100 g, according to USDA FoodData Central.

Is yogurt good for weight loss?

Low calorie density (0.61 kcal per gram). Generous portions fit easily into a calorie budget. 100 calories also gives you 5.7 g of protein and 0.0 g of fiber.

How many calories are in one cup?

About 149 calories.

How many cups is 200 calories?

About 1⅓ (328 g).

Free printable

One page with 300+ foods and their exact 100-calorie portions. Stick it on the fridge.

Source: USDA FoodData Central, "Yogurt, plain, whole milk" (FDC ID 171284). Grams for 100 kcal = 100 ÷ calories per gram. Unit weight: USDA: 1 cup (8 fl oz) = 245.0 g. Real portions vary by size, variety and preparation. Updated 2026-10-23.