Yogurt

USDA name: Yogurt, Nfs

230 calories in 1 cup (245 g). 6.7 g protein, 10.2 g carbs and 2.9 g fat per 100 g.

Serving
1
= 245 g
230KCAL

Yogurt, 1 cup

230 calories

Protein
16.3 g
Carbs
25 g
Fat
7 g
Fiber
0.24 g
Sugars
19.7 g

Nutrition Facts

Serving size1 cup (245 g)
Amount per serving
Calories230
% Daily Value*
Total Fat 7 g9%
Saturated Fat 4 g20%
Cholesterol 26.9 mg9%
Sodium 120 mg5%
Total Carbohydrate 25 g9%
Dietary Fiber 0.24 g1%
Total Sugars 19.7 g
Protein 16.3 g
Vitamin D 1.5 mcg7%
Calcium 333 mg26%
Iron 0.17 mg1%
Potassium 439 mg9%

* 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 B1263% 1.5 µg
  • Riboflavin (B2)41% 0.54 mg
  • Thiamin (B1)10% 0.12 mg
  • Vitamin D7% 1.5 µg
  • Vitamin A7% 61.3 µg
  • Choline7% 36.3 mg
  • Vitamin B66% 0.11 mg
  • Folate5% 19.6 µg
  • Vitamin C3% 2.5 mg
  • Niacin (B3)3% 0.4 mg

Little or none: Vitamin E, Vitamin K.

minerals

% of the Daily Value in this serving

  • Selenium29% 15.7 µg
  • Calcium26% 333 mg
  • Phosphorus25% 309 mg
  • Zinc14% 1.5 mg
  • Potassium9% 439 mg
  • Magnesium8% 31.9 mg
  • Sodium5% 120 mg
  • Copper5% 0.044 mg
  • Iron1% 0.17 mg

How it compares

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

  • Protein

    Higher than 94%

    leastmost

  • Calories

    Higher than 76%

    leastmost

  • Total fat

    Higher than 76%

    leastmost

  • Potassium

    Lower than 71%

    leastmost

  • Iron

    Lower than 71%

    leastmost

  • Calcium

    Lower than 71%

    leastmost

Questions

How many calories are in yogurt?
1 cup (245 g) has 230 calories, 16.3 g of protein, 25 g of carbohydrates and 7 g of fat.
How much protein is in yogurt?
6.7 g per 100 g, which is 28% of its calories.
How many net carbs are in yogurt?
10.1 g per 100 g: 10.2 g of carbohydrates minus 0.1 g of fiber.

Similar foods

All 65 nutrients, per 100 g+
Water79.4 g
Energy94 kcal
Protein6.7 g
Total lipid (fat)2.9 g
Carbohydrate, by difference10.2 g
Fiber, total dietary0.1 g
Total Sugars8.1 g
Calcium, Ca136 mg
Iron, Fe0.07 mg
Magnesium, Mg13 mg
Phosphorus, P126 mg
Potassium, K179 mg
Sodium, Na49 mg
Zinc, Zn0.62 mg
Copper, Cu0.018 mg
Selenium, Se6.4 µg
Vitamin C, total ascorbic acid1 mg
Thiamin0.048 mg
Riboflavin0.22 mg
Niacin0.17 mg
Vitamin B-60.044 mg
Folate, total8 µg
Folic acid0 µg
Folate, food8 µg
Folate, DFE8 µg
Choline, total14.8 mg
Vitamin B-120.62 µg
Vitamin B-12, added0 µg
Vitamin A, RAE25 µg
Retinol25 µg
Carotene, beta1 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)0.6 µg
Vitamin K (phylloquinone)0.1 µg
Fatty acids, total saturated1.6 g
SFA 4:00.02 g
SFA 6:00.04 g
SFA 8:00.052 g
SFA 10:00.15 g
SFA 12:00.088 g
SFA 14:00.28 g
SFA 16:00.72 g
SFA 18:00.23 g
Fatty acids, total monounsaturated0.67 g
MUFA 16:10.039 g
MUFA 18:10.57 g
MUFA 20:10.019 g
MUFA 22:10.001 g
Fatty acids, total polyunsaturated0.25 g
PUFA 18:20.066 g
PUFA 18:30.017 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)0.002 g
Cholesterol11 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 2705414, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.