Nutrition facts
Plain yogurt: protein and calories
How much protein sits in a yogurt is one of the most asked questions in this aisle, and the answer lands lower than the product's reputation suggests.
What a real portion weighs
The Anses table gives values per 100 grams, and 100 grams is not a portion anybody serves. Here are the same values, applied to the portions as they turn up. Weights are in grams, the unit the table is built on. For a quick conversion: 1 oz is about 28 g, and 1 lb is about 454 g.
| Portion | Weight | Energy | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|---|
| One standard pot · the most common size in France | 125 g | 63 kcal | 4.7 g | 5.3 g | 2.1 g | 0 g |
| Two pots · a snack-sized serving | 250 g | 125 kcal | 9.4 g | 10.6 g | 4.2 g | 0 g |
| One large pot · family tub, one serving | 150 g | 75 kcal | 5.6 g | 6.4 g | 2.5 g | 0 g |
| The Ciqual reference · yogurt or fermented milk, plain | 100 g | 50 kcal | 3.8 g | 4.3 g | 1.7 g | 0 g |
These weights are usual orders of magnitude, not standardized measures: they turn a per-100-gram value into a credible portion. A kitchen scale stays more accurate than any average weight.
Composition per 100 grams
Yogurt or fermented milk, plain
- Energy
- 50 kcal
- Protein
- 3.8 g
- Carbohydrate
- 4.3 g
- of which sugars
- 4 g
- Fat
- 1.7 g
- Fiber
- 0 g
- Sodium
- 40 mg
Plain yogurt vs fromage blanc, 2-3% fat
Two fresh dairy products, same aisle, same use. The protein gap between them is not marginal.
| Food | Energy | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Plain yogurt | 50 kcal | 3.8 g | 4.3 g | 1.7 g | 0 g |
| Fromage blanc, 2-3% fat | 76 kcal | 7.1 g | 3.9 g | 3.2 g | 0 g |
Weight for weight, plain yogurt: 34% less energy.
What a table of values does not say
- The standard French pot holds 125 g, not 100, so the per-100 g figure has to be raised by a quarter to match a real yogurt. A US single-serve cup runs larger still, at 5.3 oz or 6 oz, and needs a scaling of its own.
- This line is plain, unsweetened yogurt. Flavored, sweetened and fruit yogurts are separate lines, and their sugars have nothing to do with these.
- Fromage blanc, on the next shelf, carries clearly more protein at equal weight: that is the comparison that settles the protein snack question.
The Zemiam recipes that use it
These pages carry their calories and their macros, recalculated from the same table as this one. The weight given is that of the ingredient in one serving.
- Yogurt with honey and walnuts · 125 g per serving
- Croissant with yogurt and banana · 125 g per serving
- Homemade chicken kebab with white sauce · 50 g per serving
- Banana and blueberry smoothie · 125 g per serving
- Potato salad with eggs and pickles · 60 g per serving
What comes after the number
How much to eat in a day
A portion means nothing without the day that holds it. A calorie need is worked out from height, weight, age and activity level, then split into protein, carbohydrate and fat.
Calorie calculatorWhere body build sits
Body mass index, the full WHO classification, and the weight range matching a normal build for a given height.
BMI calculatorNeighboring pages
An average weight is an estimate. A photo is not.
In Zemiam, a photo of the meal is enough to log the real portion, with the composition of this same table rather than a guessed figure.
Where the values come from
The composition comes from the Anses Ciqual table: Anses. 2025. Table de composition nutritionnelle des aliments Ciqual, published under Licence Ouverte 2.0. The per-100 g values are reproduced without being altered; the per-portion values are those same values multiplied by a weight, and that weight is not an Anses figure.
The same page in French: Protéines et calories du yaourt nature.