Plain yogurt

USDA name: Yogurt, NS as to type of milk, plain

154 calories in 1 cup (245 g). 5.3 g protein, 7 g carbs and 1.6 g fat per 100 g.

Serving
1
= 245 g
154KCAL

Plain yogurt, 1 cup

154 calories

Protein
12.9 g
Carbs
17.2 g
Fat
3.8 g
Fiber
0 g
Sugars
17.2 g

Nutrition Facts

Serving size1 cup (245 g)
Amount per serving
Calories154
% Daily Value*
Total Fat 3.8 g5%
Saturated Fat 2.5 g12%
Cholesterol 14.7 mg5%
Sodium 172 mg7%
Total Carbohydrate 17.2 g6%
Dietary Fiber 0 g0%
Total Sugars 17.2 g
Protein 12.9 g
Vitamin D 2.9 mcg15%
Calcium 448 mg34%
Iron 0.2 mg1%
Potassium 573 mg12%

* 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.

vitamins

% of the Daily Value in this serving

  • Vitamin B1257% 1.4 µg
  • Riboflavin (B2)40% 0.52 mg
  • Vitamin D15% 2.9 µg
  • Thiamin (B1)9% 0.11 mg
  • Vitamin B67% 0.12 mg
  • Choline7% 37.2 mg
  • Folate7% 26.9 µg
  • Vitamin A4% 34.3 µg
  • Vitamin C2% 2 mg
  • Niacin (B3)2% 0.28 mg

Little or none: Vitamin E, Vitamin K.

minerals

% of the Daily Value in this serving

  • Calcium34% 448 mg
  • Phosphorus28% 353 mg
  • Zinc20% 2.2 mg
  • Selenium15% 8.1 µg
  • Potassium12% 573 mg
  • Magnesium10% 41.6 mg
  • Sodium7% 172 mg
  • Copper4% 0.032 mg
  • Iron1% 0.2 mg

How it compares

Against the 17 foods in Yogurt, regular, per 100 g.

  • Fiber

    Lower than 100%

    leastmost

  • Carbohydrates

    Lower than 94%

    leastmost

  • Sugars

    Lower than 94%

    leastmost

  • Sodium

    Higher than 88%

    leastmost

  • Potassium

    Higher than 88%

    leastmost

  • Calcium

    Higher than 88%

    leastmost

Questions

How many calories are in plain yogurt?
1 cup (245 g) has 154 calories, 12.9 g of protein, 17.2 g of carbohydrates and 3.8 g of fat.
How much protein is in plain yogurt?
5.3 g per 100 g, which is 33% of its calories.
How many net carbs are in plain yogurt?
7 g per 100 g: 7 g of carbohydrates minus 0 g of fiber.

Similar foods

All 65 nutrients, per 100 g+
Water85.1 g
Energy63 kcal
Protein5.3 g
Total lipid (fat)1.6 g
Carbohydrate, by difference7 g
Fiber, total dietary0 g
Total Sugars7 g
Calcium, Ca183 mg
Iron, Fe0.08 mg
Magnesium, Mg17 mg
Phosphorus, P144 mg
Potassium, K234 mg
Sodium, Na70 mg
Zinc, Zn0.89 mg
Copper, Cu0.013 mg
Selenium, Se3.3 µg
Vitamin C, total ascorbic acid0.8 mg
Thiamin0.044 mg
Riboflavin0.21 mg
Niacin0.11 mg
Vitamin B-60.049 mg
Folate, total11 µg
Folic acid0 µg
Folate, food11 µg
Folate, DFE11 µg
Choline, total15.2 mg
Vitamin B-120.56 µg
Vitamin B-12, added0 µg
Vitamin A, RAE14 µg
Retinol14 µg
Carotene, beta2 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Lycopene0 µg
Lutein + zeaxanthin0 µg
Vitamin E (alpha-tocopherol)0.03 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3)1.2 µg
Vitamin K (phylloquinone)0.2 µg
Fatty acids, total saturated1 g
SFA 4:00.046 g
SFA 6:00.032 g
SFA 8:00.02 g
SFA 10:00.044 g
SFA 12:00.053 g
SFA 14:00.16 g
SFA 16:00.42 g
SFA 18:00.15 g
Fatty acids, total monounsaturated0.43 g
MUFA 16:10.034 g
MUFA 18:10.35 g
MUFA 20:10 g
MUFA 22:10 g
Fatty acids, total polyunsaturated0.044 g
PUFA 18:20.031 g
PUFA 18:30.013 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
Cholesterol6 mg
Alcohol, ethyl0 g
Caffeine0 mg
Theobromine0 mg

Source: USDA Survey foods (FNDDS): foods as Americans report eating them, from What We Eat in America. FDC ID 2705417, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.