Yogurt

USDA name: Yogurt, Nfs

230 calories in 1 cup (245 g). Per 100 g, protein: 6.7 g, carbohydrates: 10.2 g, fat: 2.9 g.

Among the other records in Yogurt, regular, per 100 g: the most protein of them, and more calories than 81%.

Compare with another food →

Serving
1
= 245 g
230KCAL
Where the calories come from

Yogurt, 1 cup

230 calories

  • Protein16.3 g29% of calories
  • Carbs25 g44% of calories

    incl. 0.24 g fiber · 19.7 g sugars

  • Fat7 g28% of calories

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. — means not reported. Estimates use the assumptions explained on this page.

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 other records in Yogurt, regular, per 100 g. Each nutrient uses only records with a value; matching values are counted separately. Percentages are rounded.

  • Protein

    Highest of all

    Same value as 0 of 16 other records.

    leastmost

  • Calories

    Higher than 81%

    Same value as 0 of 16 other records.

    leastmost

  • Total fat

    Higher than 81%

    Same value as 0 of 16 other records.

    leastmost

  • Potassium

    Lower than 69%

    Same value as 0 of 16 other records.

    leastmost

  • Calcium

    Lower than 69%

    Same value as 0 of 16 other records.

    leastmost

  • Carbohydrates

    Lower than 63%

    Same value as 0 of 16 other records.

    leastmost

Questions

How many calories are in yogurt?
1 cup (245 g): 230 calories; protein: 16.3 g, carbohydrates: 25 g, fat: 7 g.
How much protein is in yogurt?
6.7 g per 100 g. Its estimated share of calories is 28%, using 4 kcal per gram of protein.
How many net carbs are in yogurt?
10.1 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 65 reported 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.