Ingredient swap
Plain Yogurt vs Skim Milk
Plain Yogurt has 3.5 g protein and 61 calories per 100 g; skim milk has 3.4 g and 34. They behave similarly in recipes.
How to swap
Swap by weight, not by cup: 1 cup of plain yogurt (245 g) ≈ 1 cup of skim milk.
Side by side
| Per 100 g | Plain Yogurt | Skim Milk |
|---|---|---|
| Calories | 61 | 34 better |
| Protein | 3.5 g | 3.4 g |
| Carbs | 4.7 gbetter | 5 g |
| Fat | 3.3 g | 0.1 g |
| Fiber | 0 g | 0 g |
| Sugar | 4.7 gbetter | 5.1 g |
| Sodium | 46 mg | 42 mgbetter |
| 1 cup weighs | 245 g | 245 g |
"Better" means more protein or fiber, or fewer calories, carbs, sugar or salt. Fat is not scored.
Macros per 100 g
Common questions
Can I use skim milk instead of plain yogurt?
Swap by weight, not by cup: 1 cup of plain yogurt (245 g) ≈ 1 cup of skim milk.
Which has more protein?
Plain Yogurt, with 3.5 g per 100 g versus 3.4 g.
Which has fewer calories?
Skim Milk, with 34 calories per 100 g.