Yogurt (whole milk) sits at 61 calories per 100g. Protein contribution is modest at 3.5g per 100g.
Calories scale with portion. Here's how a typical yogurt (whole milk) serving translates in your tracker:
Balanced — yogurt (whole milk) sits in a moderate range and fits weight loss, maintenance, or muscle gain when portioned to your daily target.
How yogurt (whole milk) stacks up on calories and protein against foods people commonly compare it to:
Point your iPhone camera at yogurt (whole milk) and Spotwell's on-device AI estimates the portion and macros in under a second — no manual entry, no barcode hunting.
Download on theApp StoreYogurt (whole milk) has approximately 61 calories per 100g. A typical serving — 3 oz (85g) — comes in at 52 calories.
3.5g of protein per 100g. That puts yogurt (whole milk) at roughly 5.7g of protein per 100 calories — a useful lens when comparing to other dairy sources.
The simplest method: weigh it on a kitchen scale, then enter grams in your tracker. With Spotwell, you can skip the scale — point the camera at the plate and the AI estimates the portion in under a second. Adjust the value if it looks off.
It depends on your overall calorie target. Yogurt (whole milk) is naturally low-calorie at 61 kcal per 100g, so it's easy to fit into a deficit.