Calories in
yogurt, plain, skim milk
56 kcal per 100 g Yogurt, plain, skim milk contains 56 calories per 100 grams, or about 95 calories per container (6 oz). Per 100 g it provides 5.7 g protein, 7.7 g carbohydrate and 0.2 g fat.
By calories that splits 56% carbohydrate, 41% protein, 3% fat — dissected below.
SOURCE·USDA SR Legacy·FDC 170887·REVIEWED JUL 2026
The 4·4·9 shorthand adds to 55 kcal and USDA publishes 56 kcal. The arithmetic closes, so the axis above is simply that figure divided by the shares.
Source—USDA FoodData Central, SR Legacy—FDC 170887—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 | 95 | 9.7 g | 13.1 g | 0.3 g |
| 1 container (8 oz) | 227.0 g | 127 | 13.0 g | 17.4 g | 0.4 g |
| 1 cup (8 fl oz) | 245.0 g | 137 | 14.0 g | 18.8 g | 0.4 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 | 56 kcal | 95 kcal |
| Protein | 5.7 g | 9.7 g |
| Total fat | 0.2 g | 0.3 g |
| Saturated fat | 0.1 g | 0.2 g |
| Carbohydrate | 7.7 g | 13.1 g |
| Fibre | 0.0 g | 0.0 g |
| Sugars | 7.7 g | 13.1 g |
| Sodium | 77.0 mg | 130.9 mg |
| Potassium | 255.0 mg | 433.5 mg |
| Calcium | 199.0 mg | 338.3 mg |
| Iron | 0.1 mg | 0.2 mg |
| Vitamin C | 0.9 mg | 1.5 mg |
| Vitamin A | 2.0 µg | 3.4 µg |
| Cholesterol | 2.0 mg | 3.4 mg |
| Water | 85.2 g | 144.9 g |
A dash means the nutrient was not measured for this item, which is not the same as zero.
SOURCE·USDA SR Legacy·FDC 170887·REVIEWED JUL 2026
How yogurt, plain, skim milk compares
Among the 72 dairy and egg products items on this site, yogurt, plain, skim milk ranks 69 of 72 by calorie density, against a category average of 309 kcal per 100 g — so it is about 82% less calorie-dense than typical for its group.
It carries 10.2 g of protein per 100 calories — a genuinely protein-dense food.
To burn off one container (6 oz) (95 kcal), a 70 kg adult would walk for roughly 19 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, skim milk. Yours was grown somewhere, picked at some ripeness, and cooked by you.
Questions this entry settles
How many calories are in yogurt, plain, skim milk?
Yogurt, plain, skim milk contains 56 calories per 100 g, which works out to about 95 calories per container (6 oz). It also provides 5.7 g of protein, 7.7 g of carbohydrate and 0.2 g of fat per 100 g.
What is the macro breakdown of yogurt, plain, skim milk?
By calories, yogurt, plain, skim milk is roughly 56% carbohydrate, 41% protein and 3% fat. That makes it a predominantly carbohydrate-based food.
How long does it take to burn off a container (6 oz)?
About 19 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, skim milk 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, skim milk 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, skim milk". General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.
