Yogurt is a common food in healthy diets. However, the many options available mean not all small containers have the same calories. Knowing the differences between a plain, nonfat cup and a sweetened, full-fat one is important for those monitoring their caloric intake. The final number can be very different, with a range of nutritional effects.
The Typical Calorie Range in Small Yogurt
A "small" yogurt is often a single-serving container, usually 5.3 oz (150g) or 6 oz (170g). The calories can vary. For instance, a 5.3 oz cup of plain, nonfat Greek yogurt has about 80-90 calories. In contrast, a similar serving of full-fat, flavored yogurt might have over 140 calories. These differences are due to the yogurt's components, especially fat and sugar.
Factors Affecting Yogurt's Calorie Count
To understand the variations in calories, look at the ingredients. The three main factors are fat content, added sugars, and yogurt type.
Fat Content
Fat has more calories than protein or carbohydrates. Full-fat yogurt, made with whole milk, will have more calories than nonfat or low-fat versions. For example, a 100g serving of plain full-fat yogurt has 61 calories, while a 100g serving of plain nonfat yogurt has 63 calories, but the volume-to-calorie ratio changes with different processing methods. Always check the label for the fat percentage for an accurate calorie estimate.
Added Sugars and Flavorings
This is a common issue for those wanting a healthy snack. Plain yogurt has natural milk sugar (lactose), but many flavored yogurts have added sugars, syrups, and fruit purees. These increase the calorie count. For example, a 6 oz cup of Yoplait Original Strawberry has 140 calories, compared to plain nonfat options. If you want to lower calories, choose plain yogurt and add fresh fruit or a little honey to control sugar and calorie content.
Yogurt Type: Greek vs. Regular
The main difference between Greek and regular yogurt is the straining process. Greek yogurt is strained to remove whey, making it thicker and higher in protein. This also reduces carbs and sugar. Plain, nonfat Greek yogurt tends to have fewer calories and carbs but more protein than regular yogurt. The higher protein can also help you feel full longer, which is good for weight management.
Comparison of Yogurt Types (5.3 oz Serving)
| Feature | Plain Nonfat Greek Yogurt (e.g., Chobani) | Flavored Low-Fat Yogurt (e.g., Yoplait) | Plain Whole Milk Greek Yogurt (e.g., Fage) |
|---|---|---|---|
| Calories | ~80-90 kcal | ~140 kcal | ~140 kcal |
| Fat | 0g | 1.5g (per 6 oz) | 7.96g (per 8 oz, approx 5.3 oz has less) |
| Carbohydrates | 7g | ~20g | 11.42g (per 8 oz, approx 5.3 oz has less) |
| Sugars | 4g | ~15g | 11.42g (per 8 oz, approx 5.3 oz has less) |
| Protein | 15g | 10g (per 6 oz) | 8.5g (per 8 oz, approx 5.3 oz has less) |
Finding a Low-Calorie Yogurt
To make the healthiest choice, you must read the label. Here is a quick guide to help you find the best low-calorie options:
- Look for 'Plain' and 'Unsweetened': These labels help avoid high added sugar and calories.
- Choose 'Nonfat' or 'Low-Fat': These are usually lower in calories than full-fat options.
- Prioritize Greek Yogurt for Protein: If you want more protein to stay full longer, plain Greek yogurt is a good choice.
- Check the Ingredients List: Ingredients are listed by weight. Look for simple ingredients and check that sugar is not near the top.
- Use the
Nutrition FactsPanel: Compare total carbohydrates and sugars. Plain yogurt has natural sugars (lactose), but the best options have minimal added sugar.
Conclusion
The answer to how many calories are in a small yogurt is rarely a single number. Instead, it varies based on the product's fat content, sugar level, and processing method. By reading labels and choosing plain, low-fat, or nonfat options, you can control your calorie intake while enjoying a healthy snack. Plain options give you the most control over sweeteners and the highest nutritional value for your calories. For more on yogurt's health benefits, visit Healthline's guide.
