How Large is a Serving of Yogurt?

Yogurt Serving Size
What is the serving size of yogurt?

Yogurt has emerged as one of the most popular health food crazes in the 21st century and rightfully so. It is very low calorie and very good for a healthy digestive system. It is also versatile and can be eaten as a quick snack on the go or jazzed up to make breakfast bowls, smoothies and so much more!

When it comes to serving size, yogurts are unique in that serving amounts may differ across brands. This is because companies use many different formulations and this ends up with the calorie and nutritional content for each brand being very different. Also depending on whether fruits or nuts are added, this can add another level of variance.

Luckily though, most companies conveniently sell yogurt in single serving containers that are just right for one meal. Brands such as Yoplait and Greek yogurt have single serve packages that are about 120 calories or less. These containers usually have serving sizes anywhere between 4 and 6 ounces.

Mason Jar of Yogurt and Raspberries
Mason Jar of Yogurt and Raspberries

Family sized tubs

Despite being available in majority single serve containers, some companies do produce larger sized containers, that often follow a more standardized measurement for the servings. These containers are ideal for family and commercial use but generally come in more plain flavors.

These large containers of yogurt, generally list a serving size as 1 cup, which is the equivalent of about 8 ounces. The calories in this size serving will usually depend on the fat content of the particular brand, and can range from 100 to 200 calories. Nonfat and low-fat yogurts contain fewer calories than the whole-fat varieties. The reason for this is that fat contains roughly 9 calories per gram, whereas carbs and protein contain only 4 calories per gram. So the higher the fat content, the more calories in the serving.

Nutritional Value

In addition to variances in calories, the nutrients in a serving of yogurt will vary across brands. The fat content in the most popular brands range anywhere from 0 to as much as 10 grams of fat, including about 7 grams of saturated fat. Greek yogurts tend to be the highest in fat content.

As it relates to carb content in a serving of yogurt, this too varied across the board. Carbs can be as low as 12 grams and as high as 40 grams, depending on the amount of sugar used in the product. Another nutrient that varies significantly in yogurt is protein. Protein can range from a low of 3 grams to more than 20 grams per serving with Greek yogurts having the highest amounts.

As mentioned earlier, while serving sizes are usually pre-determined for yogurts, nutritional value can vary significantly, as such it is of extreme importance to compare across brands to ensure that you’re getting the most bang for your buck!

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