How Many Calories are in 2 Fat Yogurt? A Complete Guide

November 23, 2025 •

4 min read

A typical 170g serving of plain 2% fat Greek yogurt, like Fage Total 2%, contains approximately 120 calories. Understanding how many calories are in 2 fat yogurt is crucial for managing your intake, especially considering how factors like brand, style, and added ingredients affect the final count.

Quick Summary

The calorie count for 2% fat yogurt varies based on its style (Greek vs. regular), brand, and if it contains added sugars. Plain versions typically have lower calories, while flavored options can be much higher due to sweeteners. Factors influencing calorie content include serving size and processing methods.

Key Points

Plain 2% Greek Yogurt: A standard 170g (6 oz) serving typically contains around 120 calories.
Calories Fluctuate: The exact calorie count depends on the specific brand, serving size, and whether it's Greek or regular style.
Added Sugar Increases Calories: Flavored or sweetened 2% fat yogurts contain significantly more calories than plain versions due to added sugars.
Read the Label: Always check the nutrition facts for serving size, total sugar, and especially added sugars to know your exact intake.
Full Fat vs. 2%: Full-fat varieties inherently have a higher calorie count per gram than 2% fat yogurt.
DIY is Healthier: To control calorie intake, opt for plain yogurt and add your own fruits or natural sweeteners instead of pre-flavored options.

Understanding the Calorie Profile of 2% Fat Yogurt

The calorie content of 2% fat yogurt is not a single, fixed number. It varies depending on several factors, including the type (Greek or regular) and whether it has added flavors or sugars. For many health-conscious individuals, 2% fat yogurt strikes a balance between the richness of full-fat versions and the lower calorie count of non-fat options, all while providing essential protein and nutrients.

Plain 2% Yogurt: A Baseline

For plain, unflavored varieties, the calories are relatively consistent per a standard metric measurement. For instance, per 100 grams, many plain 2% fat Greek yogurts contain about 70 calories. A standard 6-ounce (170g) container of plain 2% fat Greek yogurt often provides around 120 calories. Regular 2% fat yogurt, which is not strained, may have a slightly different calorie count due to varying protein and moisture content, but generally falls within a similar range.

Greek vs. Regular: Calorie and Nutrient Differences

The straining process that creates Greek yogurt removes much of the liquid whey, lactose, and sugar, which concentrates the protein. This results in a thicker, tangier yogurt with a higher protein-to-calorie ratio compared to regular yogurt. While the calories per ounce might be comparable or slightly higher in Greek yogurt due to concentration, the higher protein content can increase satiety, making it a more filling option. Plain 2% Greek yogurt also naturally contains less sugar than many regular yogurts, especially those with added sweeteners.

The Flavor Factor: How Added Ingredients Impact Calories

One of the most significant calorie variables in yogurt is the addition of sweeteners and toppings. Flavored and 'fruit-on-the-bottom' yogurts often contain a high amount of added sugars, which can dramatically increase the overall calorie count. For example, a honey-flavored 2% Greek yogurt may contain 180 calories per 150g serving, a substantial increase from the 100 calories in a plain version of the same brand. The best way to manage calorie intake while enjoying flavor is to opt for plain yogurt and add your own toppings.

Reading the Nutrition Label

To make informed choices, it is vital to read the nutrition facts label carefully. Focus on the following:

Serving Size: Pay close attention to the serving size listed, as nutritional information is based on this amount. A single container might be one or more servings.
Total Sugar vs. Added Sugars: The label will list "Total Sugars," which includes both naturally occurring sugars (lactose) and "Added Sugars." The natural sugars in plain yogurt are fine, but excess added sugars can be a source of empty calories.
Ingredients List: A short, simple ingredients list (e.g., milk and live active cultures) is a good indicator of a healthier yogurt with no unnecessary additives or sugars.

Plain 2% Yogurt Calorie Comparison Table

To illustrate the variations, here is a comparison of different 2% fat plain yogurts based on search result data per 100g:


Product	Style	Calories (kcal) per 100g	Notes
Fage Total 2%	Greek Strained	70	Protein-rich, no added sugar
Oikos 2%	Greek Strained	70	Protein-rich, low fat
Generic Plain Low-Fat	Regular	63-67	Contains low fat, higher moisture content
Generic Plain Full-Fat	Regular	~61	Included for comparison, higher fat and lower sugar

Making a Healthier Choice

Here are some simple steps to ensure you're getting the most nutritional value from your 2% fat yogurt while managing calories:

Tips for Selecting and Preparing Yogurt

Choose Plain and Unsweetened: Always start with a plain base to control the sugar content yourself. Many flavored yogurts are loaded with sweeteners and artificial ingredients.
Add Natural Sweeteners: Instead of pre-flavored options, stir in a teaspoon of honey or maple syrup for sweetness.
Incorporate Fresh Fruit: Add fresh or frozen berries, sliced bananas, or peaches to your yogurt for natural flavor, fiber, and nutrients.
Add Texture and Nutrients: Sprinkle in some nuts, seeds, or a small amount of granola for healthy fats and a satisfying crunch.

Conclusion: Making Informed Decisions

In summary, the number of calories in 2% fat yogurt is not constant and can differ greatly based on the brand, whether it is Greek or regular, and if it contains added sugars. While a standard serving of plain 2% Greek yogurt contains around 120 calories, flavored versions can have significantly more. By prioritizing plain, unsweetened varieties and taking a moment to understand the nutrition label, you can easily control your calorie intake while enjoying a nutritious and protein-rich snack. Making this simple switch allows you to customize your yogurt with natural, whole-food additions, ensuring your bowl is as healthy as it is delicious.

For more detailed information on reading food labels, consult this resource from the U.S. Food & Drug Administration (FDA).

Frequently Asked Questions

Yes, 2% fat yogurt is generally considered a low-fat option, providing less fat and fewer calories than full-fat varieties which typically contain 3.5% fat or more.

Due to its strained, concentrated nature, plain 2% Greek yogurt has more protein and can sometimes have a slightly different calorie count per gram than regular plain 2% yogurt, though the difference is often small in plain versions.

Flavored 2% yogurts increase their calorie count significantly because of added sugars, syrups, and other flavorings used to enhance the taste, which can add substantial empty calories.

For plain varieties, 100g of 2% fat yogurt, particularly Greek style, typically contains around 70-71 calories.

A common serving size for yogurt is one container, which can range from 150g to 170g or even 245g (1 cup), depending on the brand and product.

To reduce calories, choose plain, unsweetened 2% fat yogurt and mix in your own flavorings, such as fresh fruit, nuts, or a small amount of honey, instead of buying pre-flavored versions.

Yes, plain, unsweetened 2% fat yogurt is generally a healthier choice because it avoids the high levels of added sugars found in many flavored versions, providing more nutritional value per calorie.

Yes, full-fat yogurt is made from whole milk and contains a higher fat content, which results in a higher calorie count per serving compared to 2% fat yogurt.