Plain whole milk yogurt

USDA name: Yogurt, plain, whole milk

149 calories in 1 cup (8 fl oz) (245 g). Per 100 g, protein: 3.5 g, carbohydrates: 4.7 g, fat: 3.3 g.

Serving
1
= 245 g
149KCAL

Plain whole milk yogurt, 1 cup (8 fl oz)

149 calories

Protein
8.5 g
Carbs
11.4 g
Fat
8 g
Fiber
0 g
Sugars
11.4 g

Nutrition Facts

Serving size1 cup (8 fl oz) (245 g)
Amount per serving
Calories149
% Daily Value*
Total Fat 8 g10%
Saturated Fat 5.1 g26%
Cholesterol 31.9 mg11%
Sodium 113 mg5%
Total Carbohydrate 11.4 g4%
Dietary Fiber 0 g0%
Total Sugars 11.4 g
Protein 8.5 g
Vitamin D 0.24 mcg1%
Calcium 296 mg23%
Iron 0.12 mg1%
Potassium 380 mg8%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. — means not reported. Estimates use the assumptions explained on this page.

vitamins

% of the Daily Value in this serving

  • Vitamin B1238% 0.91 µg
  • Riboflavin (B2)27% 0.35 mg
  • Pantothenic acid (B5)19% 0.95 mg
  • Vitamin A7% 66.2 µg
  • Choline7% 37.2 mg
  • Thiamin (B1)6% 0.071 mg
  • Vitamin B65% 0.078 mg
  • Folate4% 17.1 µg
  • Vitamin C1% 1.2 mg
  • Vitamin D1% 0.24 µg
  • Niacin (B3)1% 0.18 mg
  • Vitamin E1% 0.15 mg

Little or none: Vitamin K.

minerals

% of the Daily Value in this serving

  • Calcium23% 296 mg
  • Phosphorus19% 233 mg
  • Zinc13% 1.4 mg
  • Selenium10% 5.4 µg
  • Potassium8% 380 mg
  • Magnesium7% 29.4 mg
  • Sodium5% 113 mg
  • Copper2% 0.022 mg
  • Iron1% 0.12 mg

Little or none: Manganese.

Amino acids

Grams in this serving. Essential amino acids are marked •

  • Glutamic acid1.7 g
  • Proline1 g
  • Leucine•0.86 g
  • Lysine•0.76 g
  • Valine•0.7 g
  • Aspartic acid0.67 g
  • Serine0.53 g
  • Isoleucine•0.46 g
  • Phenylalanine•0.46 g
  • Tyrosine0.43 g
  • Alanine0.36 g
  • Threonine•0.35 g
  • Arginine0.25 g
  • Methionine•0.25 g
  • Histidine•0.21 g
  • Glycine0.21 g
  • Cystine0.078 g
  • Tryptophan•0.049 g

How it compares

Against other records in Dairy and Egg Products, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Calories

    Lower than 87%

    Same value as 5 of 330 other records.

    leastmost

  • Sodium

    Lower than 80%

    Same value as 1 of 330 other records.

    leastmost

  • Protein

    Lower than 79%

    Same value as 0 of 330 other records.

    leastmost

  • Iron

    Lower than 71%

    Same value as 16 of 330 other records.

    leastmost

  • Vitamin C

    Higher than 67%

    Same value as 1 of 286 other records.

    leastmost

  • Total fat

    Lower than 62%

    Same value as 1 of 332 other records.

    leastmost

Questions

How many calories are in plain whole milk yogurt?
1 cup (8 fl oz) (245 g): 149 calories; protein: 8.5 g, carbohydrates: 11.4 g, fat: 8 g.
How much protein is in plain whole milk yogurt?
3.5 g per 100 g. Its estimated share of calories is 23%, using 4 kcal per gram of protein.
How many net carbs are in plain whole milk yogurt?
4.7 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 91 reported nutrients, per 100 g+
Water87.9 g
Energy61 kcal
Energy257 kj
Protein3.5 g
Total lipid (fat)3.3 g
Ash0.72 g
Carbohydrate, by difference4.7 g
Fiber, total dietary0 g
Total Sugars4.7 g
Calcium, Ca121 mg
Iron, Fe0.05 mg
Magnesium, Mg12 mg
Phosphorus, P95 mg
Potassium, K155 mg
Sodium, Na46 mg
Zinc, Zn0.59 mg
Copper, Cu0.009 mg
Manganese, Mn0.004 mg
Selenium, Se2.2 µg
Fluoride, F12 µg
Vitamin C, total ascorbic acid0.5 mg
Thiamin0.029 mg
Riboflavin0.14 mg
Niacin0.075 mg
Pantothenic acid0.39 mg
Vitamin B-60.032 mg
Folate, total7 µg
Folic acid0 µg
Folate, food7 µg
Folate, DFE7 µg
Choline, total15.2 mg
Vitamin B-120.37 µg
Vitamin B-12, added0 µg
Vitamin A, RAE27 µg
Retinol27 µg
Carotene, beta5 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Vitamin A, IU99 iu
Lycopene0 µg
Lutein + zeaxanthin0 µg
Vitamin E (alpha-tocopherol)0.06 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3), International Units2 iu
Vitamin D (D2 + D3)0.1 µg
Vitamin D3 (cholecalciferol)0.1 µg
Vitamin K (phylloquinone)0.2 µg
Fatty acids, total saturated2.1 g
SFA 4:00.096 g
SFA 6:00.066 g
SFA 8:00.042 g
SFA 10:00.093 g
SFA 12:00.11 g
SFA 14:00.34 g
SFA 16:00.89 g
SFA 18:00.32 g
Fatty acids, total monounsaturated0.89 g
MUFA 16:10.071 g
MUFA 18:10.74 g
MUFA 20:10 g
MUFA 22:10 g
Fatty acids, total polyunsaturated0.092 g
PUFA 18:20.065 g
PUFA 18:30.027 g
PUFA 18:40 g
PUFA 20:40 g
PUFA 20:5 n-3 (EPA)0 g
PUFA 22:5 n-3 (DPA)0 g
PUFA 22:6 n-3 (DHA)0 g
Cholesterol13 mg
Tryptophan0.02 g
Threonine0.14 g
Isoleucine0.19 g
Leucine0.35 g
Lysine0.31 g
Methionine0.1 g
Cystine0.032 g
Phenylalanine0.19 g
Tyrosine0.17 g
Valine0.29 g
Arginine0.1 g
Histidine0.086 g
Alanine0.15 g
Aspartic acid0.28 g
Glutamic acid0.68 g
Glycine0.084 g
Proline0.41 g
Serine0.21 g
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA SR Legacy: the Standard Reference database, USDA's classic nutrient tables. FDC ID 171284, published 2019-04-01. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.