How many calories are in 400 grams of yogurt? A nutritional breakdown

November 11, 2025 •

4 min read

The calorie count of yogurt can vary dramatically, with a 400-gram serving of full-fat Greek yogurt potentially containing over 500 calories, while a nonfat variety has significantly less. Knowing how many calories are in 400 grams of yogurt is essential for effective diet management, as factors like fat content and added sugars play a huge role in its nutritional value. This guide will provide a detailed breakdown to help you make informed choices.

Quick Summary

Calorie counts for a 400g serving of yogurt differ significantly based on fat content, added sugars, and whether it's Greek or regular. This guide provides detailed breakdowns for different varieties and discusses key nutritional benefits to inform your dietary planning.

Key Points

Calorie variation is significant: The calories in 400 grams of yogurt can vary from around 236 kcal in nonfat versions to over 564 kcal in full-fat Greek yogurt, mainly due to fat and sugar content.
Fat content is a key factor: Full-fat yogurts naturally contain more calories than low-fat or nonfat versions due to their higher lipid concentration.
Watch for added sugars: Many flavored yogurts, especially low-fat ones, include added sugars to enhance taste, significantly increasing the total calorie count.
Greek yogurt offers more protein: Due to the straining process, Greek yogurt contains significantly more protein than regular yogurt, which can aid in weight management by increasing satiety.
Always read the label: Checking the nutrition facts label is the most accurate way to determine the calories, sugar, and fat in a specific yogurt product, as brand formulations vary.
Homemade additions are better: Adding your own fresh fruit to plain yogurt gives you better control over the sugar and calorie intake compared to pre-flavored options.
Probiotics are beneficial: Many yogurts with 'live and active cultures' contain probiotics that support gut health and immunity, a benefit to look for when choosing.

Why Yogurt Calories Vary So Widely

One of the most important things to understand when checking the caloric content of yogurt is that not all yogurts are created equal. The variation stems primarily from two factors: the fat content and the presence of added sugars. Plain, nonfat yogurt will naturally have a lower calorie count than a full-fat version or one with added fruit and sweeteners. A full-fat Greek yogurt, for instance, is far denser and creamier than a low-fat plain yogurt, which directly impacts its caloric load. To illustrate this, the process of making Greek yogurt involves straining out the liquid whey, which removes some lactose (milk sugar) but concentrates the milk solids, resulting in a higher protein content and a thicker texture.

The Impact of Added Ingredients

While the base milk and fat content are key, many commercial yogurts also include flavorings and sugar that dramatically increase the calorie count. Brands often add fruit preserves, syrups, or artificial sweeteners to appeal to a wider audience, especially in low-fat versions, to compensate for the removed creaminess. Therefore, it is crucial to read the nutritional label, especially the sugar content, as excess sugar can negate many of the health benefits associated with yogurt. If you are looking to manage your weight, choosing a plain, unsweetened yogurt and adding your own fresh fruit or a drizzle of honey allows for better control over the calorie and sugar intake.

Calorie Breakdown of 400g Yogurt Types

To provide a clear picture, here is a breakdown of the estimated calories you can expect from 400 grams of various popular yogurt types, based on average nutritional data.

Plain, Nonfat Yogurt: A 400g serving of this type contains approximately 236 calories. It is relatively high in protein for its calorie count but is lower in fat, making it a popular choice for weight management.
Plain, Low-Fat Yogurt: This variety is a balance between nonfat and full-fat. A 400g serving contains around 252 calories, offering a slightly creamier texture than the nonfat version with a modest increase in fat and calories.
Plain, Full-Fat Greek Yogurt: Known for its rich, creamy texture and high protein content, a 400g serving of whole-fat Greek yogurt can pack up to 564 calories. This makes it very filling, but it's also the most calorically dense option.
Plain, Nonfat Greek Yogurt: A popular choice for high-protein, low-fat diets, this provides about 236 calories per 400g. The straining process means it has a much higher protein-to-carbohydrate ratio compared to regular nonfat yogurt.
Low-Fat Fruit Yogurt: Depending on the amount of fruit and added sugar, a 400g serving of fruit yogurt can contain around 368 to 408 calories. The primary caloric difference from plain varieties comes from the carbohydrate content of the fruit and added sweeteners.

A Quick Nutritional Comparison Table

For easy reference, here is a comparison of different 400g yogurt types, highlighting the key nutritional differences.


Yogurt Type (400g)	Approx. Calories	Protein (g)	Carbs (g)	Fat (g)
Plain, Nonfat Greek	236	41	14	2
Plain, Low-Fat	252	21	28	6
Plain, Nonfat (Regular)	~252	~20	~30	~0.4
Low-Fat Fruit (Approx)	368-408	~14	~64	~4
Plain, Full-Fat Greek	564	33	14	40

Note: Nutritional values can vary between brands. Always check the specific product's label for the most accurate information.

Beyond Calories: The Broader Nutritional Picture

Focusing solely on the calorie count might lead you to overlook other significant health benefits of yogurt. It is a source of high-quality protein, which is essential for muscle repair, satiety, and overall metabolism. Different types of yogurt also contain valuable nutrients:

Probiotics: Many yogurts contain live and active cultures, such as Lactobacillus and Bifidobacterium, which are beneficial bacteria that support gut health, digestion, and the immune system. However, some heat-treated yogurts lack these beneficial probiotics.
Calcium: A critical mineral for bone and teeth health, with regular yogurt often containing more calcium than Greek varieties because of the straining process.
Vitamins and Minerals: Yogurt is often rich in B vitamins (especially B12 and B2), phosphorus, magnesium, and potassium, which support various bodily functions, including heart health.

Choosing the Right Yogurt for Your Goals

Your health and diet goals should dictate the type of yogurt you choose. If you're focused on weight management and calorie restriction, a plain, nonfat or low-fat Greek yogurt is an excellent option due to its high protein content, which promotes satiety. For those who need more calories or find full-fat varieties more satisfying, plain, full-fat Greek yogurt can be a delicious and nutrient-dense choice, particularly if you are consuming fewer calories from other sources.

Conversely, if you consume yogurt as a high-protein snack for muscle recovery or growth, Greek yogurt is superior due to its concentrated protein content. People looking for an immune boost or digestive benefits should ensure their yogurt contains live and active cultures, indicated by a seal on the packaging.

For those who prefer fruit-flavored varieties, it is vital to check the label for added sugars. A healthier alternative is to purchase plain yogurt and mix in your own fresh or frozen fruit, which gives you complete control over the sweetness and nutritional profile.

Conclusion: Making Informed Choices

In conclusion, there is no single answer to how many calories are in 400 grams of yogurt; the value can range from approximately 236 to over 564 calories, depending on the fat content and added ingredients. Plain, nonfat Greek yogurt offers the lowest calorie count with the highest protein, making it ideal for weight management, while full-fat Greek yogurt provides more calories and fat for increased satiety. When making your choice, always review the nutrition label to understand the full picture, including protein, sugar, and fat content, to ensure it aligns with your specific dietary needs.

For more detailed nutritional information on different foods, you can explore reputable databases like the USDA FoodData Central.

Frequently Asked Questions

Plain, nonfat Greek yogurt is often recommended for weight loss because it is high in protein and low in calories, helping to increase satiety and control appetite.

It depends on the fat content. Full-fat Greek yogurt will have significantly more calories than regular yogurt, while nonfat Greek yogurt has fewer calories than low-fat regular yogurt.

Added fruits in pre-flavored yogurts, often in the form of fruit preserves or syrups, significantly increase the total sugar and carbohydrate content, thereby raising the overall calorie count.

Not necessarily. While higher in calories, full-fat yogurt can be more satiating and nutrient-dense. Some studies even associate full-fat dairy with a reduced risk of obesity.

The most accurate method is to check the 'Nutrition Facts' label on the product packaging. Online databases like the USDA FoodData Central can also provide nutritional information.

Greek yogurt is strained, resulting in a thicker consistency and higher protein content, but often less calcium. Regular yogurt has a thinner consistency, less protein, and more carbohydrates.

No. Only yogurts with 'live and active cultures' contain beneficial probiotics. Some heat-treated varieties, such as those used for frozen yogurt, kill these bacteria.

A great way to control calories is to buy plain, unsweetened yogurt and add your own flavorings, like fresh berries, a small amount of honey, or cinnamon.