Yogurt is a popular dairy food that is made by fermenting milk with live cultures of bacteria. It provides a good source of protein, calcium, vitamins, and probiotics. However, the calories in yogurt can vary widely depending on the type and brand. So how many calories are in two servings of vanilla yogurt?
Calories in Yogurt
The number of calories in yogurt is affected by:
- Fat content – Full-fat yogurt contains more calories from fat compared to low-fat or nonfat varieties.
- Added sugars – Flavored yogurts like vanilla often have extra sugar added, increasing the calorie count.
- Serving size – The nutrition information is based on a standard serving size, which may be less than the amount you eat.
- Brand – Calories can vary between brands depending on ingredients, processing, and cow’s milk used.
So checking the Nutrition Facts label is the best way to know the calories per serving for a specific yogurt. But as a general guide:
Calories in Nonfat and Low-fat Vanilla Yogurt
- Nonfat vanilla yogurt: 80-100 calories per 6 oz serving
- Low-fat vanilla yogurt: 100-130 calories per 6 oz serving
Calories in Full-fat Vanilla Yogurt
- Full-fat vanilla yogurt: 150-180 calories per 6 oz serving
Greek yogurt tends to have slightly more calories and protein compared to regular yogurt. And organic brands may have less sugar and calories than conventional yogurts.
Nutrition Facts for Vanilla Yogurt
Here is the typical nutrition information for 6 ounces of nonfat vanilla yogurt:
| Nutrition Facts | Per 1/2 cup (113g) serving |
|---|---|
| Calories | 80 |
| Total Fat | 0g |
| Sodium | 75mg |
| Total Carbohydrate | 11g |
| Protein | 7g |
The main nutrients in vanilla yogurt are:
- Carbs: Primarily natural milk sugars (lactose) plus any added sugars.
- Protein: From the milk, around 7-15g per serving.
- Fat: None or very little in low-fat and nonfat varieties.
- Calcium: 15-30% DV per serving for strong bones.
- Probiotics: Live and active cultures like L. acidophilus.
The calories from carbs, protein, and fat depend on the type of yogurt. Nonfat has very minimal fat, while full-fat yogurt gets about 50% of calories from fat.
Calories in Two Servings of Vanilla Yogurt
Now that we know the average calories per serving, we can calculate the calories for two servings.
Here are the calories for two servings of vanilla yogurt by type:
- Nonfat: 160-200 calories for 2 servings
- Low-fat: 200-260 calories for 2 servings
- Full-fat: 300-360 calories for 2 servings
So for example, if you eat two 6-ounce containers of nonfat vanilla yogurt, you would consume about 160 to 200 calories total.
Two servings of full-fat vanilla yogurt would provide around 300-360 calories.
Daily Calorie Needs
To put the calories from vanilla yogurt into context, here are the average daily calorie needs for different groups based on age, gender, and activity level according to the USDA Dietary Guidelines:
- Sedentary adult women: 1,600 – 2,400 calories
- Moderately active adult women: 2,000 – 2,400 calories
- Active adult women: 2,400 – 2,800 calories
- Sedentary adult men: 2,000 – 3,000 calories
- Moderately active adult men: 2,400 – 3,000 calories
- Active adult men: 3,000 – 4,000 calories
As you can see, two servings of vanilla yogurt provide 80 to 360 calories, which is 4% to 18% of the daily needs for an average sedentary adult. For active adults or athletes, it would provide an even smaller percentage of their higher calorie requirements.
Vanilla Yogurt Calories in Weight Loss
When trying to lose weight, yogurt can be a healthy food choice in moderation. Some tips:
- Choose nonfat or low-fat yogurt to reduce calories from fat.
- Select unsweetened yogurt and add your own fresh fruit to keep sugars low.
- Pay attention to portion sizes, as calories can add up fast.
- Enjoy plain yogurt and add spices for flavor over sweetened varieties.
- Pair with fiber-rich foods to help control hunger.
- Avoid large mix-in toppings that significantly increase calories.
Two servings of nonfat or low-fat yogurt paired with fruit and whole grains make a balanced breakfast or snack of less than 300 calories. But a yogurt parfait with sugary granola, chocolate chips, and syrup could pack 500+ calories.
Benefits of Yogurt
Despite the calories, yogurt can be included as part of a healthy diet due to its nutrition benefits:
- Protein for muscle growth and satiety: Yogurt provides high-quality protein to support muscle growth and keep you feeling full.
- Probiotics for gut and immune health: The live cultures in yogurt help maintain the natural balance of bacteria in your digestive system.
- Bone-building calcium: The calcium and vitamin D in yogurt promote strong, dense bones to prevent osteoporosis.
- Potassium: Yogurt contains potassium to control blood pressure and counteract sodium.
- Vitamins B12 and Riboflavin: Yogurt provides these essential vitamins vital for energy and red blood cell production.
Due to the nutritional benefits, enjoying yogurt in moderation may positively impact weight management and overall health.
Tips for Choosing the Healthiest Yogurt
When shopping for yogurt, consider these tips to select the healthiest options:
- Choose unsweetened, plain yogurt. Avoid syrupy fruit flavors and mix-ins.
- Look for nonfat or low-fat yogurt to reduce calories.
- Select yogurt fortified with vitamin D for bone health.
- Consider Greek yogurt for more protein, less sugar.
- Look for live and active cultures seals from the National Yogurt Association.
- Buy plain yogurt and sweeten yourself with fresh fruit, nuts, or seeds.
- Compare brands and choose organic yogurt when possible.
Reading nutrition labels carefully helps identify lower calorie yogurts without excess added sugars.
Healthy Ways to Eat Yogurt
There are many delicious and nutritious ways to enjoy yogurt, including:
- Greek yogurt mixed with fruit and nuts for a protein-packed breakfast.
- Berry yogurt bark made from frozen Greek yogurt for a sweet treat.
- Layered yogurt parfait with nuts and seeds for crunch.
- Savory yogurt dip with herbs and spices for veggies or whole grain crackers.
- Strawberry banana yogurt smoothie made with milk for a creamy beverage.
- Yogurt pancake or waffle batter for a protein boost.
- Yogurt salad dressings using plain yogurt seasoned with herbs, mustard, citrus.
- Tandoori chicken made with thick strained yogurt.
Use your imagination to come up with healthy ways to enjoy yogurt’s creamy texture and boost of nutrients.
Conclusion
The number of calories in vanilla yogurt varies based on fat content and serving size. On average, two servings provide:
- Nonfat: 160-200 calories
- Low-fat: 200-260 calories
- Full-fat: 300-360 calories
Two servings can provide 4-18% of the daily calorie needs for an average adult. When choosing yogurt, opt for unsweetened, low-fat varieties. Pair yogurt with fresh fruit, nuts, seeds, and whole grains for a well-balanced meal or snack. While yogurt does contain calories and natural sugars, it can be part of a healthy diet in moderation due to its many nutritional benefits.
