Dairy & Alternatives
1 cup = 245 gPlain Yogurt (Whole Milk)
One level US cup of plain yogurt weighs 245 g (8.6 oz). A tablespoon is 15.3 g. Per 100 g: 61 calories and 3.5 g protein.
245 gGrams
8.6 ozOunces
149Calories
8.6 gProtein
11.5 gCarbs
8.1 gFat
0 gFiber
Cup size:
Measures at a glance
| Measure | Grams | Ounces | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| 1 teaspoon | 5.1 g | 0.18 oz | 3.1 | 0.18 g | 0.24 g | 0.17 g |
| 1 tablespoon | 15.3 g | 0.54 oz | 9.3 | 0.54 g | 0.72 g | 0.5 g |
| ¼ cup | 61.3 g | 2.2 oz | 37.4 | 2.1 g | 2.9 g | 2 g |
| ⅓ cup | 81.7 g | 2.9 oz | 49.8 | 2.9 g | 3.8 g | 2.7 g |
| ½ cup | 123 g | 4.3 oz | 74.7 | 4.3 g | 5.8 g | 4 g |
| 1 cup | 245 g | 8.6 oz | 149 | 8.6 g | 11.5 g | 8.1 g |
| 2 cups | 490 g | 17.3 oz | 299 | 17.2 g | 23 g | 16.2 g |
Nutrition
61Calories per 100 g
149Calories per cup
46 mgSodium per 100 g
Bars show grams per 100 g. Calories come 22% from protein, 30% from carbs and 48% from fat.
Plain Yogurt gets most of its calories from fat: about 22% from protein, 30% from carbs and 48% from fat. One cup (245 g) has 149 calories, 8.6 g protein and 0 g fiber.
How to measure
Fill to the line and read at eye level. For thick foods, level with a spatula.
Tips from the kitchen
- Measure liquids at eye level on a flat counter.
- Level thick foods like yogurt with a spatula.
- Plant milks vary a lot by brand; check the label for protein.
Common questions
How many grams is 1 cup of plain yogurt?
One level US cup of plain yogurt weighs about 245 g (8.6 oz).
How many grams is 1 tablespoon of plain yogurt?
One level tablespoon weighs about 15.3 g, and one teaspoon about 5.1 g.
How much protein is in 100 g of plain yogurt?
100 g has 3.5 g protein, 4.7 g carbs, 3.3 g fat and 61 calories.