Calories in 2 Cups of Low Fat Plain Yogurt

2 cups of low fat plain yogurt (490 g) has 309 calories. That is 15% of a 2,000 calorie diet.

The calories come from 26 g of protein, 7.6 g of fat and 34 g of carbohydrates, a split of 33% protein, 22% fat and 45% carbs. For comparison, 1 1/2 cups of low fat plain yogurt has 232 calories. Burning 309 calories takes about 55 minutes of brisk walking or 25 minutes of running for a 155 lb adult, based on Harvard Health Publishing activity estimates.

Low Fat Plain Yogurt Calorie Calculator

AmountUnit

309cal

in 2 cups of low fat plain yogurt (490 g)

Protein26 g33% of calories

Fat7.6 g22% of calories

Carbs34 g45% of calories

15% of a 2,000 calorie day

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Low Fat Plain Yogurt calories by serving size

Common amounts of low fat plain yogurt with calories and macros. Tap a row for its full nutrition page.

Serving	Weight	Calories	Protein	Fat	Carbs
50g	50 g	32	2.6 g	0.8 g	3.5 g
100g	100 g	63	5.3 g	1.6 g	7 g
4 oz	113 g	71	6 g	1.8 g	8 g
1/2 cup	123 g	77	6.4 g	1.9 g	8.6 g
200g	200 g	126	11 g	3.1 g	14 g
1 cup	245 g	154	13 g	3.8 g	17 g
2 cups	490 g	309	26 g	7.6 g	34 g

Low Fat Plain Yogurt vs similar foods

Calories per 100 g compared with other dairy and cheese.

Whole Milk Greek Yogurt94

Plain Yogurt78

Greek Yogurt67

Low Fat Greek Yogurt67

Low Fat Plain Yogurt63

Nonfat Greek Yogurt59

Nonfat Plain Yogurt50

Low Fat Plain Yogurt: common questions

How many calories are in 2 cups of low fat plain yogurt?

2 cups of low fat plain yogurt weighs about 490 g and has 309 calories.

How much protein is in 2 cups of low fat plain yogurt?

2 cups of low fat plain yogurt has 26 g of protein, which is 51% of the 50 g Daily Value.

How many carbs are in 2 cups of low fat plain yogurt?

2 cups of low fat plain yogurt has 34 g of carbohydrates, including 0 g of fiber and 34 g of sugars.

How much low fat plain yogurt is 100 calories?

100 calories of low fat plain yogurt is 159 g, about 3/4 cup of low fat plain yogurt.

More about low fat plain yogurt

Source: USDA FoodData Central, SR Legacy. FDC ID 170886. Original description: Yogurt, plain, low fat. Portion weights are USDA household measures.