How many calories does unsweetened yogurt have?

November 29, 2025 •

3 min read

One cup of plain, whole-milk unsweetened yogurt contains approximately 149 calories. The number of calories in unsweetened yogurt can vary significantly depending on the fat content and type, such as traditional or Greek, making it crucial to check the nutrition label for specifics.

Quick Summary

The calorie count of unsweetened yogurt is influenced by its fat content and how it's processed, with Greek varieties being higher in protein and denser than traditional ones. Understanding these differences helps in selecting the right yogurt for your nutritional needs and dietary goals.

Key Points

Variety influences calories: The calorie count in unsweetened yogurt depends on the fat content (whole, low-fat, non-fat) and type (Greek, traditional).
Greek vs. Traditional: Greek yogurt has more protein and calories per serving due to the straining process, which removes water and concentrates the curd.
Check the label: Always verify the nutrition facts on the specific brand you purchase, as calorie and nutrient values can vary significantly.
Control your additions: Choosing unsweetened yogurt allows you to control the calories and sugar you add through toppings like fruit, honey, or nuts.
Health benefits beyond calories: Unsweetened yogurt offers valuable probiotics for gut health, calcium for bones, and protein for satiety, making it a nutrient-dense choice.

Understanding the Calorie Differences in Unsweetened Yogurt

Unsweetened yogurt is a staple in many healthy diets, but its calorie content is not universal. The primary factors affecting the caloric value are the milk's fat content (whole, low-fat, or non-fat) and the processing method (regular or strained, like Greek yogurt). The natural milk sugars (lactose) contribute to the base calorie count, but unsweetened versions avoid the significant calorie and sugar spikes from added sweeteners found in flavored yogurts.

Traditional Unsweetened Yogurt

Traditional, plain unsweetened yogurt is made simply by fermenting milk with live and active bacterial cultures. Its consistency is typically thinner than Greek yogurt, and its calorie count is generally lower than a comparable portion of full-fat Greek yogurt. For example, a 100-gram serving of plain whole-milk yogurt has about 61 calories. This provides a straightforward way to incorporate probiotics and calcium into your diet without excess calories.

Unsweetened Greek Yogurt

Greek yogurt is made by straining traditional yogurt to remove most of the liquid whey, resulting in a much thicker, creamier texture. This process also concentrates the protein, making it a very satiating food. A typical 7-ounce (200-gram) serving of low-fat unsweetened Greek yogurt contains around 146 calories, while a full cup (240g) might have around 226 calories depending on the fat content. The higher protein content often means fewer calories are needed to feel full, making it a favorite for weight management.

Unsweetened Plant-Based Yogurt

For those seeking dairy-free alternatives, unsweetened plant-based yogurts are becoming increasingly popular. Made from sources like almond milk, coconut milk, or soy, their calorie content can differ substantially. Many unsweetened plant-based yogurts are lower in sugar and fat compared to dairy-based varieties but may not offer the same level of protein. Consumers should always check the label, as formulations vary widely between brands.

Health Benefits Beyond Calorie Count

Choosing unsweetened yogurt goes beyond calorie management. By avoiding added sugars, you are opting for a product that supports a healthier gut, better blood sugar control, and weight management. The probiotics help maintain a balanced gut microbiome, which is linked to improved digestion and enhanced immunity. Furthermore, yogurt is an excellent source of calcium, crucial for bone health.

Comparison of Unsweetened Yogurt Calories (Per 100g)


Yogurt Type	Fat Content	Approximate Calories (Per 100g)	Protein (g)	Calcium (mg)
Traditional Plain Yogurt	Whole Milk	61	3.5	121
Traditional Plain Yogurt	Low-Fat	60	3.7	N/A
Traditional Plain Yogurt	Nonfat	59-65 (varies)	5-6 (varies)	N/A
Greek Yogurt	Low-Fat	~73	~10	N/A
Greek Yogurt	Nonfat	~60	~13	N/A

Note: Calorie and nutrient values are approximate and can vary by brand and specific formulation. Always check the nutrition label for the most accurate information. The figures for Greek yogurt are an estimate based on conversions from common serving sizes.

Making Your Calorie-Conscious Choice

When selecting unsweetened yogurt, consider your dietary needs and goals. If you prioritize higher protein for satiety or muscle repair, Greek yogurt is the clear winner. For a lighter, lower-calorie option, nonfat traditional yogurt is a great choice. The versatility of unsweetened yogurt allows you to control the sweetness and caloric additions yourself. You can add fresh berries for natural sugars, a drizzle of honey, or a sprinkle of nuts for added protein and fiber, all while keeping a close eye on your total calorie intake.

The Final Word on Calories

In conclusion, the caloric content of unsweetened yogurt is not a fixed number but a range determined by its type and fat percentage. By understanding these variations, you can make an informed decision that aligns with your health and fitness objectives. An unsweetened base is always the healthiest starting point, giving you full control over what you add. Whether you are aiming for weight loss, increased protein intake, or better digestive health, unsweetened yogurt offers a nutritious and versatile option. To stay on track, remember that the lowest calorie options will typically be nonfat varieties, while full-fat and Greek versions will have more calories but also higher protein content per serving. A mindful choice at the grocery store can make a significant difference in your daily nutrition. For more detailed information on nutrition facts, consult reputable sources such as the USDA FoodData Central database.

Frequently Asked Questions

Yes, unsweetened Greek yogurt generally has more calories and significantly more protein per serving than traditional unsweetened yogurt because it is strained to remove liquid whey, resulting in a denser product.

Unsweetened yogurt is healthier because it contains no added sugars, which can contribute to weight gain and blood sugar issues. It allows you to control the level of sweetness yourself with natural additions.

Yes, unsweetened whole-milk yogurt has more calories than unsweetened non-fat yogurt due to its higher fat content. The fat adds calories but also contributes to a richer flavor and creamier texture.

No, not all yogurts contain live and active cultures. Some are pasteurized after fermentation, which kills the beneficial probiotics. Look for products specifically labeled with "live and active cultures" to ensure they contain probiotics.

Some people with lactose intolerance can tolerate yogurt better than milk because the live cultures help break down the lactose. Strained yogurts like Greek yogurt can be even lower in lactose.

The calorie count for a cup (8oz or 240g) of unsweetened yogurt can vary. A cup of unsweetened plain whole milk yogurt is around 149 calories, while a cup of low-fat may be slightly less.

You can add flavor with natural, low-calorie options such as fresh berries, a dash of cinnamon, or a few drops of natural vanilla extract.