Plain Yogurt (whole milk) Calories and Macros — Nutrition Facts per 1 cup (245g)

Tracking plain yogurt (whole milk)? Expect 189 calories per 1 cup (245g), with 9.3g of protein, 13.7g of carbs, and 11g of fat. The full micronutrient picture and goal-fit notes follow, with figures drawn from USDA FoodData Central.

Plain Yogurt (whole milk) nutrition facts

*Percent Daily Values are based on a 2,000-calorie diet. Source: USDA FoodData Central.

Regular (non-Greek) whole-milk yogurt. Greek yogurt is strained, so it carries roughly double the protein at a similar calorie count — don't log one as the other.

How does plain yogurt (whole milk) fit your goals?

Plain yogurt (whole milk) delivers a balanced macro profile (9.3g protein / 13.7g carbs / 11g fat per 1 cup (245g)), which makes it easy to fit into almost any tracking plan. Foods like this are particularly useful as base ingredients in meal prep, because they don't lock you into a specific macro split — you can pair them with whatever your daily target needs more of.

Diet-wise, plain yogurt (whole milk) fits low-carb and vegetarian eating patterns.

Micronutrients worth noting

Beyond the macros, plain yogurt (whole milk) pulls real weight on calcium (24% DV) per 1 cup (245g) — the kind of micronutrient density that calorie counts alone don't show.

How plain yogurt (whole milk) compares to other dairy

The fastest way to log plain yogurt (whole milk)

You could search a food database for "plain yogurt (whole milk)", scroll past a dozen near-duplicates, and guess at the serving size — or you could take one photo. Bento Bunny's AI photo tracking identifies plain yogurt (whole milk), estimates the portion, and files the macros into your day in a couple of seconds, with the AI running on-device on iOS 26+.

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Browse all dairy in the food database.