Calories in
yogurt, plain, low fat
63 kcal per 100 g Yogurt, plain, low fat contains 63 calories per 100 grams, or about 107 calories per container (6 oz). Per 100 g it provides 5.3 g protein, 7.0 g carbohydrate and 1.6 g fat.
By calories that splits 45% carbohydrate, 33% protein, 22% fat.
Calories in a typical serving
Per-100 g figures are useful for comparison but nobody eats 100 g of anything on purpose. These are the USDA's own household measures.
| Serving | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 container (6 oz) | 170.0 g | 107 | 8.9 g | 12.0 g | 2.6 g |
| 1 container (8 oz) | 227.0 g | 143 | 11.9 g | 16.0 g | 3.5 g |
| 0.5 container (4 oz) | 113.0 g | 71 | 5.9 g | 8.0 g | 1.8 g |
| 1 cup (8 fl oz) | 245.0 g | 154 | 12.9 g | 17.2 g | 3.8 g |
Full nutrition, per 100 g and per container (6 oz)
| Nutrient | Per 100 g | Per container (6 oz) |
|---|---|---|
| Energy | 63 kcal | 107 kcal |
| Protein | 5.3 g | 8.9 g |
| Total fat | 1.6 g | 2.6 g |
| Saturated fat | 1.0 g | 1.7 g |
| Carbohydrate | 7.0 g | 12.0 g |
| Fibre | 0.0 g | 0.0 g |
| Sugars | 7.0 g | 12.0 g |
| Sodium | 70.0 mg | 119.0 mg |
| Potassium | 234.0 mg | 397.8 mg |
| Calcium | 183.0 mg | 311.1 mg |
| Iron | 0.1 mg | 0.1 mg |
| Vitamin C | 0.8 mg | 1.4 mg |
| Vitamin A | 14.0 µg | 23.8 µg |
| Cholesterol | 6.0 mg | 10.2 mg |
| Water | 85.1 g | 144.6 g |
USDA FoodData Central, SR Legacy (FDC ID 170886). A dash means the nutrient was not measured for this item, which is not the same as zero.
How yogurt, plain, low fat compares
Among the 72 dairy and egg products items on this site, yogurt, plain, low fat ranks 67 of 72 by calorie density, against a category average of 309 kcal per 100 g — so it is about 80% less calorie-dense than typical for its group.
It carries 8.3 g of protein per 100 calories, a moderate protein contribution.
To burn off one container (6 oz) (107 kcal), a 70 kg adult would walk for roughly 22 minutes — see the walking calculation on our sister site, or pick a different activity. Treat that as a sense of scale rather than a rule: eating and moving are not a simple ledger.
Questions
How many calories are in yogurt, plain, low fat?
Yogurt, plain, low fat contains 63 calories per 100 g, which works out to about 107 calories per container (6 oz). It also provides 5.3 g of protein, 7.0 g of carbohydrate and 1.6 g of fat per 100 g.
What is the macro breakdown of yogurt, plain, low fat?
By calories, yogurt, plain, low fat is roughly 45% carbohydrate, 33% protein and 22% fat. That makes it a predominantly carbohydrate-based food.
How long does it take to burn off a container (6 oz)?
About 22 minutes of ordinary walking for a 70 kg adult (MET 4.0). That is a rough guide for scale, not a prescription — appetite and activity interact in ways a simple subtraction does not capture.
Is this figure exact for the yogurt, plain, low fat I bought?
No. These are USDA reference values, averaged across samples. Real foods vary with variety, ripeness, growing conditions, cut, brand and how they were cooked — 10–20% either way is normal. Use them for planning, not precision.
Similar foods
Closest in calorie density within dairy and egg products.
Source: USDA FoodData Central, SR Legacy — public domain. Full USDA description: "Yogurt, plain, low fat". General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.