A 170 g container of plain whole-milk yogurt provides roughly 140 calories and 9 g of protein, per USDA FoodData Central — more calories than nonfat but more satisfying fat. Full-fat yogurt can keep you fuller than nonfat versions, which may help some people eat less later. Choose plain to avoid added sugar. Use it at breakfast with fruit or as a base for savory dips and dressings.

Key facts:

  • 170 g plain whole-milk: ~140 kcal, ~9 g protein
  • More fat = more satiety
  • Plain avoids added sugar
  • Breakfast or dip base