Yogurt is a nutritious and delicious dairy food that is made by fermenting milk with live cultures of bacteria. It has been consumed for centuries in various cultures around the world. Oikos is a popular brand of Greek yogurt that is thick, creamy, and high in protein. But many people wonder, how many calories are actually in a cup of Oikos yogurt?
The Nutritional Profile of Oikos Yogurt
Oikos yogurt is a good source of several important nutrients:
- Protein – A cup of plain Oikos yogurt contains 15-20 grams of protein depending on the variety. The protein comes from the milk and helps you feel full and satisfied.
- Calcium – Yogurt is an excellent source of calcium, providing 30-35% of the recommended daily value per cup. Calcium is essential for building and maintaining strong bones.
- Live cultures – Oikos yogurt contains live active cultures including Streptococcus thermophilus and Lactobacillus bulgaricus. These cultures provide probiotic benefits for gut health.
- Phosphorus – Yogurt provides around 15-20% of the RDV for phosphorus per cup. Phosphorus works with calcium to help strengthen bones and teeth.
- Vitamin B12 – Oikos yogurt provides around 15-25% of the RDV for vitamin B12 per cup. B12 is important for energy, brain function, and red blood cell formation.
In addition to these nutrients, Oikos yogurt is an excellent source of other B vitamins like riboflavin, vitamin B6, and vitamin B5. It also contains small amounts of vitamins A, D, zinc, potassium, and magnesium.
Calories in Plain Nonfat Oikos Yogurt
Plain nonfat Oikos Greek yogurt is the lowest calorie yogurt variety from Oikos.
Here are the calories for 1 cup (227g) of plain nonfat Oikos yogurt:
- Calories: 130
- Total fat: 0g
- Saturated fat: 0g
- Protein: 20g
- Total carbs: 9g
- Sugars: 9g
As you can see, one cup of plain nonfat Oikos yogurt contains just 130 calories. It also has 0 grams of fat.
The calories come mostly from the naturally occurring sugars (lactose) in the milk used to make the yogurt. Plain nonfat Greek yogurt is a great low-calorie, high-protein food.
Calories in Low Fat Oikos Yogurt
Low fat Oikos yogurt has 2% milkfat. Here are the nutrition facts for 1 cup (227g) of low fat plain Oikos yogurt:
- Calories: 150
- Total fat: 2.5g
- Saturated fat: 1.5g
- Protein: 20g
- Total carbs: 9g
- Sugars: 8g
The low fat plain Greek yogurt contains 150 calories per cup. The small amount of milkfat adds 20 more calories compared to the nonfat variety.
Other varieties of low fat flavored Oikos yogurt tend to be slightly higher in calories. For example, 1 cup of Oikos low fat strawberry yogurt contains 160 calories.
Calories in Full Fat Plain Oikos Yogurt
The full fat or whole milk plain Oikos yogurt contains the most calories. Here are the nutrition facts for 1 cup (227g):
- Calories: 190
- Total fat: 8g
- Saturated fat: 5g
- Protein: 20g
- Total carbs: 9g
- Sugars: 8g
The full fat plain Greek yogurt has 190 calories in one cup. The higher fat content from the whole milk adds around 60 more calories compared to nonfat.
The fat in the whole milk yogurt includes heart-healthy monounsaturated and polyunsaturated fats. But the saturated fat content is also increased compared to nonfat varieties.
Calories in Flavored Oikos Yogurt
Oikos offers many delicious flavored yogurts like vanilla, peach, strawberry, blueberry, coconut, and more.
These flavored yogurts tend to be higher in calories than plain because they contain added sugars:
- Nonfat strawberry – 140 calories
- Low fat peach – 180 calories
- Full fat vanilla – 250 calories
The type of milk used still impacts the calories. Nonfat flavors have fewer calories than low fat or full fat. But all the flavored varieties are higher in calories versus plain due to the added sugars from fruit, vanilla, or other natural flavors.
Ways to Reduce Calories in Oikos Yogurt
Here are some tips for reducing calories when eating Oikos yogurt:
- Choose nonfat or low fat varieties over full fat
- Select plain yogurt over flavored whenever possible
- Watch portion sizes – stick to 1 cup or 5.3oz container
- Add fresh fruit like berries instead of sugary jams or preserves
- Mix in a teaspoon of honey or maple syrup instead of sugary fruit compotes
- Top with nuts, seeds, or a sprinkle of granola for crunch
Making simple swaps and additions allows you to create a tasty lower calorie parfait or smoothie with Oikos yogurt.
Calories in Oikos Triple Zero Yogurt
Oikos Triple Zero is a line of Greek yogurt that contains:
- 0% milkfat
- 0% added sugar
- 0 artificial sweeteners
This yogurt has minimal calories too. Here are the nutrition facts for 1 cup (227g) of Triple Zero plain yogurt:
- Calories: 120
- Total fat: 0g
- Total carbs: 10g
- Protein: 20g
The Triple Zero yogurt shaves off 10 calories compared to regular nonfat Oikos. It uses stevia leaf extract to provide sweetness without any added sugars.
The flavored Triple Zero yogurts are also lower in calories. For example, the vanilla flavor has just 130 calories per cup.
Calories in Oikos Pro Yogurt
Oikos Pro is a high protein Greek yogurt made with milk protein concentrate. It contains an impressive 25g of protein per 5.3oz single serve cup.
Here are the nutrition facts for Oikos Pro Plain nonfat yogurt:
- Calories: 140
- Total fat: 0g
- Total carbs: 9g
- Protein: 25g
The Oikos Pro has 140 calories per cup, slightly higher than regular nonfat Oikos. But you get 25g of filling protein, which is an extra 5g.
The protein does come with a small tradeoff in carbs. Oikos Pro has 2g more carbs than regular Oikos per serving.
Calorie Differences Between Oikos and Other Yogurts
How does Oikos Greek yogurt compare calorie-wise to other types of yogurt?
Here’s a comparison of calories for 1 cup of plain nonfat yogurt:
- Oikos Greek: 130 calories
- Chobani Greek: 130 calories
- Fage Greek: 130 calories
- Yoplait regular: 110 calories
- Dannon regular: 100 calories
Oikos has the same calories as the other Greek yogurt brands. Regular yogurts like Yoplait and Dannon are slightly lower in calories.
However, Oikos Greek yogurt has double the protein, fewer carbs, and that thick, creamy texture Greek yogurt is known for. So the difference of 20-30 calories is negligible considering the added nutrition.
The flavored varieties have more variance:
- Oikos strawberry: 140 calories
- Chobani strawberry: 140 calories
- Yoplait strawberry: 170 calories
- Dannon strawberry: 150 calories
Again, the Greek yogurts align in calories, while regular yogurt is higher due to added sugars.
Oikos Nutrition Facts Label
Examining the Oikos nutrition label is the best way to get an accurate look at the calories and nutrient amounts. Here is the label for 5.3oz of Oikos Plain Nonfat Greek Yogurt:
The key stats on the label include:
- Serving size: 5.3oz (150g)
- Calories per serving: 100
- Total fat: 0g
- Total carbs: 7g
- Protein: 15g
- Calcium: 15% DV
- Vitamin D: 10% DV
This shows the calories in a standard 5.3oz individual container. There are 100 calories per serving.
The nutrition label also provides amounts for other nutrients like protein, calcium, and vitamin D.
Daily Calorie Needs
To determine if 130 calories is a lot or a little for yogurt, it helps to look at general daily calorie needs:
- Women:
- Sedentary – 2000 calories
- Moderately Active – 2200 calories
- Active – 2400 calories
- Men:
- Sedentary – 2400 calories
- Moderately Active – 2600 calories
- Active – 3000 calories
Based on these estimates, 130 calories is around 5-7% of the total daily intake for many adults. A cup of Oikos makes for a nutrient-dense snack or part of a balanced meal without too big of a calorie load.
Of course, individual needs vary depending on age, body size, and activity level. But for most people, a cup of Oikos plain Greek yogurt fits nicely into a weight management diet.
Weight Loss Benefits of Oikos Yogurt
Can eating Oikos yogurt help you lose weight? Here are some of the weight loss benefits:
- High protein – Protein increases satiety, reduces hunger hormones, and boosts metabolism. Oikos has 15-20g per cup.
- Live probiotic cultures – Probiotics may help reduce belly fat and promote weight loss according to some studies.
- Thick texture – The creamy, thick texture promotes fullness and prevents overeating.
- Calcium – Getting enough calcium is linked to lower body fat percentage.
Eating Oikos yogurt in moderation as part of a reduced calorie diet can support weight loss and fat burning. Just be mindful of portions and added sugars in flavored varieties.
Oikos Yogurt for Weight Gain
For those looking to gain weight or build muscle, Oikos yogurt can also be beneficial. Here’s why:
- High in protein – Protein supports muscle growth and recovery after exercise.
- Contains BCAAs – Branched chain amino acids stimulate muscle protein synthesis.
- Convenient – Easy to eat as a snack, after a workout, or on the go.
- Versatile ingredient – Use in smoothies, chia puddings, or mixed with oats or granola.
Aim for 20-30g protein from Oikos yogurt 2-3 times per day along with strength training to promote muscle gain. The Pro series provides 25g protein per serving.
Is Oikos Yogurt Good For You?
Oikos Greek yogurt provides many nutritional benefits:
- Excellent source of protein
- Probiotics for gut and immune health
- Bone-building calcium and phosphorus
- Vitamin B12 for energy
- Convenient, portable snack
The high protein and live probiotic cultures make Oikos a smart choice over sugary, low protein snacks.
Oikos is good for you whether you’re looking to lose weight, gain muscle, improve digestion, or protect bone health. Just stick to plain, nonfat varieties over flavored or full fat to keep calories and sugars low.
Conclusion
So how many calories are in a cup of Oikos yogurt? The calories can range from:
- 130 calories in nonfat plain
- 150 calories in low fat plain
- 190 calories in full fat plain
- 140-250 calories in flavored varieties
In the end, a cup of plain nonfat Oikos Greek yogurt gives you a good bang for your buck at just 130 calories. It provides a hefty dose of satisfying protein, gut-healthy probiotics, and bone-strengthening calcium for minimal caloric impact.
Eaten in moderation as part of an overall healthy diet, Oikos Greek yogurt can help support weight management goals while providing key vitamins and minerals your body needs.
