How many calories are in 1 cup of full cream yogurt?

December 9, 2025 •

3 min read

According to USDA data, one cup of plain whole milk (full cream) yogurt contains approximately 149 calories. However, this number can vary depending on the brand, processing method, and any added ingredients, which is important to consider for those tracking their caloric intake.

Quick Summary

This nutritional breakdown provides a detailed look at the calorie content and other key nutrients found in a standard cup of full cream yogurt. It explores the factors influencing the final calorie count and compares it to low-fat and Greek yogurt varieties. The guide also highlights the health benefits of full-fat dairy.

Key Points

Calorie Count: A standard cup (8 fl oz or 240g) of plain full cream yogurt contains approximately 149 calories.
Nutrient Breakdown: Calories are derived from about 8g of fat, 11.4g of carbohydrates (lactose), and 8.5g of protein per cup.
Added Sugar Impact: The calorie count significantly increases with flavored yogurts that contain added sugars; always choose plain, unsweetened versions for the lowest calorie option.
Full Fat Benefits: The fat in full cream yogurt promotes increased satiety, helping you feel full longer and potentially aiding in weight management by reducing overall food intake.
Vitamin Absorption: The healthy fats present enhance the body's absorption of fat-soluble vitamins like A, D, E, and K.
Probiotic Power: Like other yogurt types, full cream yogurt provides beneficial probiotics that support gut health and boost the immune system.
Dietary Versatility: Its rich, creamy texture makes it a satisfying ingredient for both sweet and savory dishes, from breakfast bowls to creamy sauces.

Understanding the Calories in Full Cream Yogurt

When you reach for a cup of creamy, full-fat yogurt, you're not just getting a delicious snack; you're also consuming a nutrient-dense food. The calorie count in full cream yogurt is primarily determined by its fat and carbohydrate content. Plain, unflavored whole milk yogurt typically serves as the baseline for this calculation, with any additional flavorings or fruit increasing the final number.

The Nutritional Breakdown of Plain, Full Cream Yogurt

For a standard one-cup (240g) serving, a plain, whole milk yogurt provides around 149 calories. Here's a general breakdown of its macronutrient profile, based on USDA data:

Fat: Approximately 8 grams, with about 5 grams being saturated fat.
Carbohydrates: Roughly 11.4 grams, primarily from natural milk sugars (lactose).
Protein: Around 8.5 grams.

What Influences the Calorie Count?

The calorie content in your yogurt can fluctuate significantly based on several factors. Always check the nutrition label for the most accurate information, as not all full cream yogurts are created equal.

Added Sugars: Many flavored full cream yogurts contain substantial amounts of added sugars, which can dramatically increase the calorie total. A plain yogurt with no added sweeteners is the most accurate benchmark.
Processing: Straining processes, like those used for Greek yogurt, can alter the nutrient concentration. This often results in a higher protein count per serving.
Brand Variations: Different brands use varying milk fat percentages and may add thickeners or other ingredients that change the nutritional composition.

The Health Benefits of Full-Fat Dairy

While low-fat options have long been promoted for weight loss, research has shown that full-fat yogurt can offer unique health benefits.

Healthy Fats: The fats in full cream yogurt aid in the absorption of fat-soluble vitamins (A, D, E, and K), which are crucial for immune function and bone health.

Increased Satiety: The higher fat and protein content help you feel fuller for longer. This can aid in weight management by reducing overall food consumption and curbing cravings. Some studies have even linked regular full-fat yogurt consumption with a reduced risk of obesity.

Gut Health: Like other yogurts, full cream varieties contain probiotics (live and active cultures) that support a healthy gut microbiome, which can improve digestion and boost immune response.

Comparison Table: Full Cream vs. Low-Fat Yogurt


Feature	Full Cream Yogurt	Low-Fat Yogurt
Calories (per cup)	Approx. 149 kcal	Varies, but typically lower, approx. 100-140 kcal
Total Fat (per cup)	Approx. 8 grams	Varies, typically 0.5-2% fat
Satiety	Higher; the fat content helps you feel fuller longer.	Lower; without the fat, digestion is quicker.
Nutrient Absorption	Higher absorption of fat-soluble vitamins (A, D, E, K).	Lower absorption of fat-soluble vitamins.
Texture	Richer and creamier due to higher fat content.	Thinner texture; may contain thickeners.
Taste	More satisfying and full-bodied flavor.	Can be less flavorful; flavor may be enhanced with added sugars.

How to Incorporate Full Cream Yogurt into Your Diet

Incorporating full cream yogurt into a balanced diet is simple and delicious. The key is to choose plain, unsweetened varieties and control your portions to manage calorie intake effectively.

Breakfast bowl: Mix plain full cream yogurt with fresh berries, a sprinkle of nuts, and a drizzle of honey.

Smoothie base: Blend yogurt with your favorite fruits and a handful of spinach for a creamy and nutritious smoothie.

Savory dishes: Use it as a base for sauces or dips, like a creamy tzatziki, or as a cooling topping for spicy dishes.

Healthy dessert: Enjoy a small bowl topped with toasted almonds or dark chocolate shavings for a decadent yet balanced treat.

Conclusion

So, how many calories are in 1 cup of full cream yogurt? The answer is approximately 149 calories for a plain, unflavored version. While this is higher than its low-fat counterpart, full cream yogurt offers valuable benefits like increased satiety and better absorption of fat-soluble vitamins. The richness of full-fat dairy can also make it a more satisfying choice, potentially leading to better portion control. For the healthiest option, opt for plain yogurt without added sugars and enjoy its creamy texture and nutritional value as part of a balanced diet. Ultimately, the best choice depends on your personal dietary goals and preferences.

USDA FoodData Central - The U.S. Department of Agriculture provides comprehensive nutrition information for countless food products, which is a reliable source for validating calorie and macronutrient data.

Frequently Asked Questions

Plain, full cream Greek yogurt typically has a higher calorie count per cup than regular full cream yogurt because the straining process removes water, concentrating the fat and protein content. For example, a cup of plain, full-fat Greek yogurt can contain around 220-230 calories, compared to approximately 149 in regular full cream yogurt.

No, full cream yogurt is not inherently unhealthy. While it has a higher fat content, it promotes greater satiety, which can help control overall calorie intake. The fat also helps with the absorption of important fat-soluble vitamins. The key is moderation and choosing plain, unsweetened varieties.

Yes, full cream yogurt can be part of a weight loss diet. Its higher fat and protein content help you feel fuller for longer, which can reduce cravings and prevent overeating. Opting for plain, unsweetened versions and pairing them with fruits or nuts is a healthy strategy for weight management.

Compared to low-fat milk (83 calories per cup) or low-fat Greek yogurt (166 calories per 8 oz), plain full cream yogurt (approx. 149 calories per cup) falls in the mid-range. Its calorie density is higher than skim milk but generally lower than many cheeses.

For maximum health benefits, choose a plain, unsweetened full cream yogurt that contains 'live and active cultures' on the label. Always check the ingredients list to avoid varieties with excessive added sugars or artificial sweeteners, which can diminish its nutritional value.

Adding toppings will increase the overall calorie count. For example, a tablespoon of honey (64 calories) or a quarter cup of granola (approx. 120 calories) can add significant calories. Toppings like fresh berries or a small sprinkle of nuts offer flavor with minimal extra calories.

Yes, a single cup of plain full cream yogurt provides a good source of protein, typically around 8.5 grams. This protein is beneficial for muscle repair, recovery, and overall bodily functions.