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How many calories are in yogurt?

Paul Hummel Last reviewed June 10, 2026 4 min read
How many calories are in yogurt?
Quick answer

According to the German BLS food database, plain yogurt at 1.5% fat delivers around 47 kcal per 100 g (3.5 oz). Greek yogurt (10% fat) comes to 130 kcal/100 g, skyr to 63 kcal/100 g, and fruit yogurt to 85 to 110 kcal/100 g depending on sugar content.

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    Yogurt varieties in detail

    Yogurt is made by bacterial lactic-acid fermentation of milk. Fat content, protein share, and added sugar determine the calorie count. The BLS (Germany’s national food composition database) lists standard products by fat grade; premium products such as Greek yogurt or skyr differ in how they’re processed.

    Chart: How many calories are in yogurt?
    VarietyCalories / protein per 100 g
    Plain yogurt, 1.5% fat47 kcal / 3.5 g
    Plain yogurt, 3.5% fat66 kcal / 3.3 g
    Greek yogurt, 10% fat130 kcal / 3.5 g
    Skyr, low-fat63 kcal / 11 g
    Fruit yogurt (commercial)95 kcal / 3 g
    Traditional Greek yogurt is made by straining. That concentrates the fat while part of the whey is removed. Many supermarket products labeled “Greek-style” are simply yogurts with extra fat added — without the characteristic straining process.

    Skyr: the highest-protein alternative

    Skyr originated in Iceland and is made by concentrating the protein more aggressively. At 11 g of protein per 100 g, it delivers roughly three times the protein of regular yogurt at a similar calorie count. In a calorie deficit or on a high-protein diet, skyr is one of the most efficient options going.

    Fruit yogurt: a sugar trap

    According to analysis by the German Nutrition Society (DGE), commercial fruit yogurt averages 12 to 15 g of sugar per 100 g — about half of it added sugar. A 150 g (5.3 oz) cup can thus pack up to 22 g of sugar, nearly 40 percent of the WHO recommendation for daily free-sugar intake (50 g for an adult on 2,000 kcal a day).

    Probiotic effects

    Per EFSA guidance, yogurt with live cultures can ease lactose digestion in people with lactose intolerance. Health claims beyond that (immune system, gut flora) are not sufficiently substantiated according to the EFSA. Germany’s Federal Institute for Risk Assessment (BfR) likewise remains cautious in its assessment of probiotic foods.

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    Related questions

    Sources

    1. Max Rubner Institute. Bundeslebensmittelschlüssel (BLS) — Germany’s national food composition database. blsdb.de
    2. German Nutrition Society (DGE). Sugar reduction in foods. dge.de
    3. EFSA. Scientific Opinion on live yoghurt cultures and improved lactose digestion. efsa.europa.eu
    4. WHO. Guideline: Sugars intake for adults and children. who.int
    This content is for general informational purposes only and is not a substitute for medical, nutritional, or therapeutic advice. If you have a medical condition, are pregnant, or take medication, please consult a qualified professional. Recommendations apply to healthy adults.