Calories per serving
| Serving | Kcal | P | F | C |
|---|---|---|---|---|
| Tablespoon, 25 g | 15 | 1.1 | 0.6 | 1.3 |
| 100 g | 60 | 4.3 | 2.5 | 5.0 |
| 125 g cup | 75 | 5.4 | 3.1 | 6.3 |
| 350 g jar | 210 | 15.1 | 8.8 | 17.5 |
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FoodMate Score of the food
This is a score for the food on its own, by its composition per 100 g, using the same formula the app applies to a meal. On a plate with other foods the result will differ: buckwheat with vegetables scores higher than buckwheat alone.
How it changes with different cooking methods
| Version | Serving |
|---|---|
| Plain 2.5% | 75 kcal |
| Plain 1.5% | 64 kcal |
| Plain 3.2% | 85 kcal |
| With fruit filling | 119 kcal |
Micronutrients
Values for a standard serving, as a percentage of the daily value for an adult.
| Nutrient | Per serving | % DV |
|---|---|---|
| Calcium | 150 mg | 15% |
| Phosphorus | 119 mg | 17% |
| Vitamin B12 | 0.5 mcg | 17% |
| Vitamin B2 | 0.2 mg | 11% |
How many calories are in plain yogurt
Plain 2.5% yogurt without sugar has about 60 kcal per 100 g: 4.3 g of protein, 2.5 g of fat and 5 g of milk sugar. A 125 g cup gives 75 kcal, a tablespoon 15 kcal. A 350 g jar is 210 kcal. Brands differ by 5-10 kcal, and thick yogurts may have added milk powder and more protein.
Plain and fruit yogurt
The main difference is sugar. Fruit yogurt has 10-12 g of sugar per 100 g and comes to about 95 kcal, almost twice plain yogurt. A 125 g cup of sweet yogurt is about 120 kcal and three teaspoons of sugar. Plain yogurt with a handful of berries and a teaspoon of honey is about 130 kcal, but with less sugar and a fresher taste.
Plain and Greek yogurt
Greek yogurt is strained of whey, so it has twice the protein: about 10 g per 100 g against 4 in regular plain yogurt. Calories in 2% Greek are slightly higher, about 73. Plain yogurt is thinner and milder, good in smoothies, sauces and cold soups. Greek is better for fullness, regular for dressings.
Yogurt for weight loss
Plain yogurt is a light snack and a good substitute for sour cream and mayonnaise: a tablespoon of yogurt is 15 kcal, of 15% sour cream 40, of mayonnaise about 100. A cup gives 15% of the daily calcium. Choose yogurt with a short ingredient list, milk and cultures, and add fruit yourself.
How to count your serving
Check the fat level and weight on the pack and take the number from the table, adding berries, honey and granola separately. If the yogurt is in a bowl or smoothie, take a photo in MyFoodMate AI and the app counts everything together.