Calories in Yogurt

The Calorie Lowdown on Yogurt by Agri-Service LLC

At 94 calories per 170ml pot, this yogurt is genuinely one of the lighter options you’ll find on the supermarket shelf. For comparison, many mainstream brands clock in at 120-150 calories for a similar serving size, so Agri-Service has kept things fairly restrained here. It’s the kind of snack you can enjoy without feeling like you’re plundering your daily calorie allowance.

How It Fits Your Day

Let’s talk real numbers. If you’re aiming for 1,500 calories daily (perhaps cutting for summer), this yogurt represents about 6% of your intake. Perfectly manageable. At 2,000 calories—the standard reference point—you’re looking at under 5%, which means you could genuinely have two of these without breaking a sweat.

For those of you working with 2,500 calories, this is basically a freebie. You could have this as a snack three times a week and barely notice the dent.

The real value here is psychological. A pot of yogurt for under 100 calories feels like an indulgence when it’s genuinely lean. That matters when you’re trying to stick to a deficit.

The Macronutrient Breakdown (And Why It Matters)

Here’s where it gets slightly interesting, captain. The protein sits at 2.94g—which is fine, but not spectacular. If you’re trying to hit serious protein targets, you’ll want something beefier. The fat and carbs are nearly identical at 2.94g and 15.9g respectively, which suggests this is a fairly carb-forward yogurt with modest dairy fats.

That 15.9g of carbs is the real player here. It’s not insignificant, so don’t mistake this for a keto-friendly option.

If You’re Cutting, What’s the Move?

Honestly? Greek yogurt is the obvious swap. You’re looking at roughly 100 calories for the same portion size, but the protein typically doubles to 5-6g. It’s a no-brainer if you’re serious about protein intake.

Alternatively, cottage cheese gives you similar calories with better macro ratios. Or just pair this yogurt with some granola and berries—the fibre from the fruit will make you feel fuller longer anyway.

A Practical Meal Idea

Here’s what I’d do: have this yogurt as part of a 300-calorie snack alongside a banana (105 cals) and a small handful of almonds (80 cals). You’ve got your carbs sorted, you’ve added real protein and fat from the nuts, and you’ve built something that’ll genuinely keep you satisfied until lunch.

Or layer it into breakfast. Yogurt, muesli, and some fresh berries works as a complete meal for around 250-300 calories.

The Slightly Surprising Bit

That zero fibre reading is worth flagging. Most yogurts have some fibre, even if it’s minimal. This one’s purely smooth sailing nutritionally—which means it’s doing nothing for your digestive health. Not a dealbreaker, but worth knowing if you’re tracking fibre intake.

At the end of the day, 94 calories for a decent yogurt is solid value. It won’t change your life, but it’s honest, uncomplicated nutrition.

Nutrient	170 ml	Per 100g
Calories	94.0 kcal	55.3 kcal
Protein	2.9g	1.7g
Fat	2.9g	1.7g
of which saturates	1.8g	1.0g
Carbohydrates	15.9g	9.4g
of which sugars	15.9g	9.4g
Fibre	0.0g	0.0g
Sodium	41.0mg	24.1mg