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Portions and preparation · USDA nutrition

Yogurt calories per cup: 113–365 across all 23 named USDA examples

Across all 23 named USDA examples, a cup contains 113–365 calories. Their listed weights span 226–245 g, so each calorie value is calculated from that example's own gram weight and published calories per 100 g.

Portion calculator

Estimate your portion

Choose a source measure or enter the weight you ate.

Preparation and portion

Named measures come from this exact source record.

Estimated for 1 5.3 oz container · 150 g

192calories

Yogurt, almond milk

Protein
4.5 g
Carbs
19.5 g
Fat
10.5 g

These values scale the selected reference food by weight. Ingredients, preparation, and portion size can change your meal’s estimate.

FoodData Central Survey Foods (FNDDS) · FDC 2707570 Full nutrition profile →

Compare all 23 food records, nutrition tables and USDA sources

The 23 exact records in this guide report 78–224 calories in the records' own listed source servings and 46–149 calories per 100 grams. Those are observations from named database records—not a universal range or an estimate of an unseen plate.

Match my meal

Start with the description closest to what you ate

For Yogurt, begin by separating “Yogurt, almond milk” from “Yogurt, whole milk, plain.” Choosing a card filters this source set; it does not infer the portion or fill in ingredients the chosen description does not name.

Showing the first 6 of 23 linked records.

Equal-weight view

How yogurt records compare at 100 grams

Five rank landmarks are shown from all 23 cited records: minimum, 25th-ranked, median-ranked, 75th-ranked, and maximum. Weight is held at 100 grams; source-serving weights are listed in the table.

  1. Minimum: Yogurt, nonfat milk, fruit 46 kcal
    46 kcal
  2. 25th-ranked landmark: Yogurt, Greek, low fat milk, plain 67 kcal
    67 kcal
  3. Median-ranked landmark: Yogurt, Greek, nonfat milk, fruit 83 kcal
    83 kcal
  4. 75th-ranked landmark: Yogurt, whole milk, flavors other than fruit 95 kcal
    95 kcal
  5. Maximum: Yogurt, Greek, with oats 149 kcal
    149 kcal

Shared basis: 100 g · kilocalories

What this page compares

Named source records, not one universal meal

This guide keeps 23 named USDA records in view: 23 direct matches. They span 3 source categories, including Plant-based yogurt, Yogurt, Greek, and Yogurt, regular. The exact descriptions remain the unit of comparison; the familiar heading is only the doorway into the evidence.

Why these records appear together: The deterministic grouping rule “normalized first description segment” placed these 23 records together under the exact grouping key “yogurt.” That rule determines membership before any nutrition result is read.

For Yogurt, this page can compare 23 named records from FDC 2707570 through FDC 2705418. It cannot observe which preparation was eaten, recover unnamed additions, or supply the eaten grams.

Read the shared calculation, provenance, and uncertainty method →

Editor’s decision brief

The three facts to carry into the table

Carry the denominator, exact identity, and strongest observed contrast into every number below.

Portion

150–170 g before composition

The largest source amount is 1.1× the smallest. Read per-serving calorie differences with that mass gap in view.

Composition

103 kcal separates the fixed-weight endpoints

The lower endpoint is “nonfat milk, fruit”; the higher is “with oats.” This isolates density, not ingredient causation.

Discriminator

7.9 g protein gap per 100 g

Of protein, fiber, and sodium, the strongest normalized contrast is between “coconut milk” (2.4 g) and “Greek, nonfat milk, plain” (10.3 g).

Observed source examples

Three landmarks inside this source set—not universal endpoints

The cards are ordered by calories in each record's listed serving. Serving weights differ, so use per-100-gram values to compare composition. These selected records do not define a calorie range for every yogurt.

Important: “Lower” begins with Yogurt, nonfat milk, fruit; “higher” ends with Yogurt, Greek, with oats, using each record’s own source amount. Those labels order this selected set only—they are not endpoints for every yogurt meal.

Full comparison

Compare every selected FNDDS record

For Yogurt, serving columns preserve each record’s own listed amount, while calories per 100 g hold weight constant. A dash means the cited record does not supply that field; it does not mean the nutrient is absent.

On smaller screens, focus the table and scroll horizontally to read every column.

USDA records selected for the Yogurt nutrition guide
Exact source record Match Source amount Calories kcal / 100 g Protein Fiber Sodium USDA
Yogurt, almond milk Direct name match 150 gUSDA reference amount 192 kcal 128 4.5 g 2.3 g 74 mg FDC 2707570 ↗
Yogurt, coconut milk Direct name match 150 gUSDA reference amount 162 kcal 108 3.6 g 1.8 g 62 mg FDC 2707569 ↗
Yogurt, Greek, low fat milk, flavors other than fruit Direct name match 150 gUSDA reference amount 122 kcal 81 13.6 g 0 g 48 mg FDC 2705439 ↗
Yogurt, Greek, low fat milk, fruit Direct name match 150 gUSDA reference amount 137 kcal 91 13.7 g 0.2 g 53 mg FDC 2705431 ↗
Yogurt, Greek, low fat milk, plain Direct name match 150 gUSDA reference amount 101 kcal 67 15.3 g 0 g 54 mg FDC 2705423 ↗
Yogurt, Greek, nonfat milk, flavors other than fruit Direct name match 150 gUSDA reference amount 110 kcal 73 13.8 g 0 g 48 mg FDC 2705440 ↗
Yogurt, Greek, nonfat milk, fruit Direct name match 150 gUSDA reference amount 125 kcal 83 13.8 g 0.2 g 54 mg FDC 2705432 ↗
Yogurt, Greek, nonfat milk, plain Direct name match 150 gUSDA reference amount 89 kcal 59 15.5 g 0 g 54 mg FDC 2705424 ↗
Yogurt, Greek, whole milk, flavors other than fruit Direct name match 150 gUSDA reference amount 156 kcal 104 11.7 g 0 g 47 mg FDC 2705438 ↗
Yogurt, Greek, whole milk, fruit Direct name match 150 gUSDA reference amount 171 kcal 114 11.8 g 0.2 g 51 mg FDC 2705430 ↗
Yogurt, Greek, whole milk, plain Direct name match 150 gUSDA reference amount 141 kcal 94 13.2 g 0 g 51 mg FDC 2705422 ↗
Yogurt, Greek, with oats Direct name match 150 gUSDA reference amount 224 kcal 149 13.8 g 2.3 g 87 mg FDC 2705441 ↗
Yogurt, liquid Direct name match 150 gUSDA reference amount 111 kcal 74 5.5 g 0.2 g 80 mg FDC 2705442 ↗
Yogurt, low fat milk, flavors other than fruit Direct name match 170 gUSDA reference amount 139 kcal 82 7.7 g 0 g 104 mg FDC 2705435 ↗
Yogurt, low fat milk, fruit Direct name match 170 gUSDA reference amount 158 kcal 93 7.8 g 0.3 g 111 mg FDC 2705427 ↗
Yogurt, low fat milk, plain Direct name match 170 gUSDA reference amount 107 kcal 63 8.9 g 0 g 119 mg FDC 2705419 ↗
Yogurt, nonfat milk, flavors other than fruit Direct name match 170 gUSDA reference amount 80 kcal 47 6.2 g 0 g 75 mg FDC 2705436 ↗
Yogurt, nonfat milk, fruit Direct name match 170 gUSDA reference amount 78 kcal 46 6.2 g 0 g 77 mg FDC 2705428 ↗
Yogurt, nonfat milk, plain Direct name match 170 gUSDA reference amount 85 kcal 50 7.2 g 0 g 87 mg FDC 2705420 ↗
Yogurt, soy Direct name match 170 gUSDA reference amount 153 kcal 90 8.2 g 1.5 g 51 mg FDC 2707444 ↗
Yogurt, whole milk, flavors other than fruit Direct name match 170 gUSDA reference amount 162 kcal 95 5.6 g 0 g 61 mg FDC 2705434 ↗
Yogurt, whole milk, fruit Direct name match 170 gUSDA reference amount 180 kcal 106 5.7 g 0.3 g 70 mg FDC 2705426 ↗
Yogurt, whole milk, plain Direct name match 170 gUSDA reference amount 133 kcal 78 6.5 g 0 g 71 mg FDC 2705418 ↗

Portion analysis

Serving total and calorie density answer different questions

The listed source amounts run from 150 to 170 grams—a 20-gram gap before composition enters the comparison. Their own source servings run from 78 calories for “nonfat milk, fruit” to 224 for “with oats.” At a fixed 100 grams, “nonfat milk, fruit” is 46 calories and “with oats” is 149—a fixed-weight separation of 103 calories. For Yogurt, the serving view answers “how much is in the database portion?”; the 100-gram view answers “how concentrated is the matched record?” Neither reveals how many grams were actually eaten.

The scaling rule: multiply a per-100-gram value by eaten grams ÷ 100. The arithmetic is exact; the result is only as defensible as the record match and portion estimate.

Preparation analysis

The long description carries the evidence

The published descriptions distinguish forms such as “almond milk”, “Greek, nonfat milk, fruit”, “Greek, with oats”, “nonfat milk, fruit”, and “whole milk, plain”. The source formulations contain 20 distinct ingredient codes; examples that appear in only part of the set include vitamin d as ingredient, jams and preserves, beverages, water, tap, drinking, and sugars, granulated. On this Yogurt page, those rows make the records inspectable, but they are not a controlled experiment: they cannot tell us that one named input, by itself, caused a nutrient difference.

Database precision is not meal certainty. Retain the exact description beside the number so later corrections remain possible.

What changes the comparison

Four drivers worth checking before choosing a record

The family label “Yogurt” cannot resolve the differences between Yogurt, almond milk and Yogurt, whole milk, plain. The four checks below identify the record wording, source weight, and formulation evidence that can.

  1. 01

    Source weight before serving calories

    The source amounts span 150–170 grams. Compare per 100 grams before reading a serving-calorie gap as a composition gap.

  2. 02

    The words that split the family

    Representative record-level distinctions include “almond milk”, “Greek, nonfat milk, fruit”, “Greek, with oats”, “nonfat milk, fruit”, and “whole milk, plain”. Those phrases are evidence for choosing a record, not decorative subtitle text.

  3. 03

    Formulation evidence, with limits

    20 source-input codes appear across the selected records. Their presence and listed weights describe USDA formulations, not finished plated proportions.

  4. 04

    The unresolved plate

    Even “Yogurt, almond milk” leaves the eaten grams and unnamed oils, sauces, toppings, substitutions, or leftovers unresolved. Preserve those Yogurt unknowns for correction instead of converting them into false precision.

Record matching

Match identity first; scale quantity second

Read the source name as a sequence of decisions. First confirm that yogurt is the right meal family. Then resolve the phrases that actually separate this set—“almond milk”, “Greek, nonfat milk, plain”, “low fat milk, plain”, and “whole milk, plain”—before comparing gram weight. If a package, menu, or known recipe provides a closer first-party description, prefer it and keep this USDA record as a transparent fallback.

A practical matching checklist

  1. Read the complete Yogurt source description, including preparation and additions.
  2. Compare the listed source weight with the amount actually eaten.
  3. Prefer a current package or restaurant source when a specific branded item is known.
  4. Record toppings, sauces, cooking fat, sides, and substitutions that the selected description does not name.

Explore this meal family

4 more-specific yogurt guides

Use a focused guide when its description matches your meal. Each one keeps its own exact source records and links back to this broader family.

Focused guide Yogurt, Greek Yogurt, Greek: compare 10 exact USDA records by source calories, 100-gram values, portions, and citations. Focused guide Yogurt, low fat milk Yogurt, low fat milk: compare 3 exact USDA records by source calories, 100-gram values, portions, and citations. Focused guide Yogurt, nonfat milk Yogurt, nonfat milk: compare 3 exact USDA records by source calories, 100-gram values, portions, and citations. Focused guide Yogurt, whole milk Yogurt, whole milk: compare 3 exact USDA records by source calories, 100-gram values, portions, and citations.

Decision support from the exact records on this page

Turn source data into a better next decision

These conclusions and reading paths are computed from 23 exact records behind Yogurt source-record guide. Links are chosen by record identity, controlled contrast, formulation input, nutrient spread, or serving context—not by loose keyword similarity.

Equal-weight result

Yogurt, Greek, with oats is higher in dietary fiber per 100 g

Yogurt, Greek, with oats reports 1.5 g versus 0 g for Yogurt, Greek, low fat milk, flavors other than fruit: a 1.5 g difference when both are normalized to 100 g.

Inspect the underlying evidence

The denominator changes the answer

Yogurt, coconut milk is denser; Yogurt, whole milk, fruit is higher in its source amount

Yogurt, coconut milk reports 108 kcal per 100 g and 162 kcal in USDA source amount (150 g). Yogurt, whole milk, fruit reports a lower 106 kcal per 100 g but a higher 180 kcal in USDA source amount (170 g).

Choose the record before reading the number

Yogurt, low fat milk, flavors other than fruit and Yogurt, nonfat milk, flavors other than fruit are not interchangeable

The page keeps both records at the same 100 g denominator and makes Fat-level wording (reduced-fat wording versus nonfat or fat-free wording) the explicit record-description contrast. It does not show that the wording difference caused a nutrient difference. Pick the description that matches the food in front of you rather than averaging away the distinction.

Inspect the underlying evidence

Contextual knowledge graph

Follow the relationship that matches your question

For Yogurt source-record guide, each path states why the destination belongs here, so you can distinguish a true evidentiary connection from a merely similar label.

Compare two records on this page Yogurt, Greek, low fat milk, fruit vs Yogurt, Greek, nonfat milk, plain

Both records appear in this page’s evidence set. The explicit record-description contrast is Fat-level wording: reduced-fat wording versus nonfat or fat-free wording; it is a selection cue, not evidence of cause.

Follow this evidence path Compare two records on this page Yogurt, low fat milk, flavors other than fruit vs Yogurt, nonfat milk, flavors other than fruit

Both records appear in this page’s evidence set. The explicit record-description contrast is Fat-level wording: reduced-fat wording versus nonfat or fat-free wording; it is a selection cue, not evidence of cause.

Follow this evidence path 10 context records in this source topic Yogurt, Greek

Yogurt, Greek, low fat milk, flavors other than fruit and Yogurt, Greek, low fat milk, fruit belong to this USDA source-category collection. Its displayed ranges and complete exact-record catalog provide the peer set for a manual comparison; the destination does not preselect this page’s record.

Follow this evidence path 10 context records in this source topic Yogurt, regular

Yogurt, liquid and Yogurt, low fat milk, flavors other than fruit belong to this USDA source-category collection. Its displayed ranges and complete exact-record catalog provide the peer set for a manual comparison; the destination does not preselect this page’s record.

Follow this evidence path A formulation detail that separates records Beverages, water, tap, drinking

USDA input 14411 appears in 8 of 23 context records; its summed listed input weight spans 6–20 g across those source formulations. These are source-formulation input weights, not plated or serving weights. Follow the code to inspect every represented occurrence.

Follow this evidence path A formulation detail that separates records Jams and preserves

USDA input 19297 appears in 9 of 23 context records; its summed listed input weight spans 1–15 g across those source formulations. These are source-formulation input weights, not plated or serving weights. Follow the code to inspect every represented occurrence.

Follow this evidence path Put the observed spread in corpus context Dietary fiber: density and serving context

In this page’s records, dietary fiber runs from 0 g in Yogurt, Greek, low fat milk, flavors other than fruit to 1.5 g in Yogurt, Greek, with oats, all per 100 g.

Follow this evidence path