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 — dissected below.
SOURCE·USDA SR Legacy·FDC 170886·REVIEWED JUL 2026
The 4·4·9 shorthand adds to 63 kcal and USDA publishes 63 kcal. The arithmetic closes, so the axis above is simply that figure divided by the shares.
Source—USDA FoodData Central, SR Legacy—FDC 170886—retrieved 2026-07
How this is worked out
- USDA measures every nutrient per 100 g of edible portion. That row is published here unchanged — nothing is rounded up, smoothed or "adjusted".
- The energy figure is USDA's own, derived with food-specific factors. This site never computes the calorie count it publishes.
- The Atwater shorthand 4 · 4 · 9 is applied to the protein, carbohydrate and fat grams only to split that energy into shares — and where the shorthand disagrees with the published figure, the gap is printed rather than hidden.
- A serving is a straight proportional conversion of the per-100 g row, using USDA's own household measures for the grams.
- The walking figure uses MET 4.0 at 70 kg, the same equation the sister site publishes.
per serving = per 100 g × serving grams ÷ 100 energy shares = 4·P + 4·C + 9·F (P, C, F in grams) walk minutes = kcal ÷ (4.0 × 3.5 × 70 ÷ 200)
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 |
SOURCE·USDA SR Legacy·REVIEWED JUL 2026
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 |
A dash means the nutrient was not measured for this item, which is not the same as zero.
SOURCE·USDA SR Legacy·FDC 170886·REVIEWED JUL 2026
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.
SOURCE·USDA SR Legacy·REVIEWED JUL 2026
A reference table describes the average yogurt, plain, low fat. Yours was grown somewhere, picked at some ripeness, and cooked by you.
Questions this entry settles
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.
Neighbouring entries
The 6 foods that sit closest to yogurt, plain, low fat on the calorie-density shelf, all within dairy and egg products.
Source: USDA FoodData Central, SR Legacy — public domain, reviewed JUL 2026. 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.
