How many calories are in a bowl of full fat yogurt?

Yogurt is a popular dairy food that is made by fermenting milk with bacteria cultures. It provides protein, calcium, vitamins, and probiotics. However, the number of calories in yogurt can vary greatly depending on the type.

Quick Answer

A 6 ounce (170 gram) serving of full fat plain yogurt contains around 149 calories. Therefore, a bowl with 16 ounces (454 grams) of full fat plain yogurt would contain approximately 400 calories.

Calories in Different Types of Yogurt

The calories in yogurt are affected by:

  • Fat content – Full fat yogurt contains more calories than low fat or nonfat yogurt.
  • Flavored vs plain – Flavored yogurts tend to have more added sugars, increasing the calorie count.
  • Greek yogurt – Greek yogurt is strained to remove whey, resulting in a thicker consistency and more protein. It contains slightly more calories per ounce than regular yogurt.
  • Brand – Calories can vary between brands depending on ingredients used.

Here is a comparison of the calories per 6 ounce serving of different types of yogurt (1):

Type of Yogurt Calories
Whole milk plain 149
Low fat plain 127
Nonfat plain 98
Full fat Greek 150
Fruit flavored whole milk 208
Light fruit flavored 140

As you can see, full fat plain yogurt contains the most calories, while nonfat plain yogurt contains the least. Fruit flavored varieties also tend to be higher in calories.

Calorie Count for Different Serving Sizes of Full Fat Yogurt

Here are the approximate calories for different serving sizes of full fat plain yogurt (2):

Serving Size Grams Calories
1 ounce 28g 42
6 ounces 170g 149
8 ounces 227g 199
12 ounces 340g 299
16 ounces (1 bowl) 454g 399
32 ounces (1 quart) 908g 798

As shown, a typical bowl of 16 ounces (454 grams) of full fat plain yogurt would contain about 400 calories.

Factors Affecting Calorie Count

There are several factors that can alter the calorie count of yogurt:

Fat Content

Fat provides 9 calories per gram, while carbohydrates and protein each provide 4 calories per gram (3). Full fat yogurt gets around 20-25% of its calories from fat, while nonfat yogurt gets very little from fat (4).

Choosing low fat or nonfat yogurt is an easy way to reduce the calories you’re consuming. However, keep in mind that fat helps provide creaminess and improves mouthfeel.

Added Sugars

Many flavored yogurts have added sugars to improve taste. These extra sugars significantly increase the calorie content. For example, a 6 ounce serving of strawberry yogurt can have 30+ grams of sugar and 200+ calories.

Opting for plain yogurt and adding your own fresh fruit can help minimize added sugars.

Greek Yogurt

Greek yogurt has gone through an extra straining process to remove the liquid whey. This gives it a thicker consistency and a protein boost. However, the straining process also removes some water, concentrating the calories slightly. A 6 ounce serving of Greek yogurt may have 100-130 calories vs. 80-100 calories in regular yogurt (5).


The specific ingredients and nutrients used can cause calories to vary between brands. Checking the nutrition labels is the best way to compare calorie counts for different yogurt brands.

Serving Size

Pay attention to serving sizes, as the calorie count is generally based on a 6 ounce serving. Consuming a serving 2-3 times larger will increase the calories significantly.

Health Benefits of Full Fat Yogurt

Though it’s higher in calories, full fat yogurt still provides important nutrients and health benefits that can be part of a balanced diet (6). Some benefits include:

  • Probiotics – The live active cultures in yogurt help promote a healthy gut.
  • Bone health – The calcium, vitamin D, magnesium and phosphorus help maintain bone density.
  • Immune function – Probiotics and nutrients in yogurt benefit the immune system.
  • Heart health – Some studies link yogurt consumption to lower blood pressure and cholesterol levels.
  • Nutrition – Yogurt provides protein, B vitamins, and minerals like iodine, zinc, and potassium.

Potential Drawbacks

There are a couple drawbacks to consider with full fat yogurt:

  • Higher in calories and fat – People watching their weight may want to consume full fat yogurt in moderation.
  • Easy to overeat – The creamy texture makes it easy to consume large portions that exceed calorie needs.

Tips for Enjoying Full Fat Yogurt

Here are some tips to keep in mind when adding full fat yogurt to your diet:

  • Measure portions – Use a measuring cup instead of just scooping yogurt into a bowl.
  • Control toppings – Limit high calorie additions like granola, chocolate chips, or syrupy fruit compotes.
  • Sweeten yourself – Skip pre-sweetened yogurts and flavor plain yogurt with fresh fruit, vanilla extract, or a drizzle of honey.
  • Pair with protein – Enjoy yogurt with nuts, seeds, or whole grains to balance out a meal.
  • Choose Greek yogurt – The thicker consistency can provide more satisfaction from smaller servings.
  • Avoid low-fat – The full fat version provides creaminess, flavor, and nutrition from the fat.


A bowl containing 16 ounces (454 grams) of full fat plain yogurt would have around 400 calories. This calorie count can vary based on serving size, brand, fat content, and other ingredients added. While full fat yogurt is higher in calories than low fat varieties, it still provides important nutritional benefits. Enjoying yogurt in moderation as part of a healthy diet is fine for most people.

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