Yogurt

USDA name: Yogurt, NS as to type of milk or flavor

228 calories in 1 cup (245 g). Per 100 g, protein: 4.6 g, carbohydrates: 15.7 g, fat: 1.3 g.

Serving
1
= 245 g
228KCAL

Yogurt, 1 cup

228 calories

Protein
11.2 g
Carbs
38.4 g
Fat
3.3 g
Fiber
0.49 g
Sugars
31.5 g

Nutrition Facts

Serving size1 cup (245 g)
Amount per serving
Calories228
% Daily Value*
Total Fat 3.3 g4%
Saturated Fat 2.1 g11%
Cholesterol 12.3 mg4%
Sodium 159 mg7%
Total Carbohydrate 38.4 g14%
Dietary Fiber 0.49 g2%
Total Sugars 31.5 g
Protein 11.2 g
Vitamin D 2.9 mcg15%
Calcium 392 mg30%
Iron 0.34 mg2%
Potassium 519 mg11%

* 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 B1249% 1.2 µg
  • Riboflavin (B2)37% 0.48 mg
  • Vitamin D15% 2.9 µg
  • Thiamin (B1)8% 0.098 mg
  • Folate7% 26.9 µg
  • Vitamin B66% 0.11 mg
  • Choline6% 35.5 mg
  • Vitamin C5% 4.7 mg
  • Vitamin A3% 29.4 µg
  • Niacin (B3)2% 0.25 mg
  • Vitamin E1% 0.098 mg

Little or none: Vitamin K.

minerals

% of the Daily Value in this serving

  • Calcium30% 392 mg
  • Phosphorus25% 309 mg
  • Zinc17% 1.9 mg
  • Selenium14% 7.6 µg
  • Potassium11% 519 mg
  • Magnesium9% 36.8 mg
  • Sodium7% 159 mg
  • Copper7% 0.061 mg
  • Iron2% 0.34 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.

  • Carbohydrates

    Higher than 81%

    Same value as 2 of 16 other records.

    leastmost

  • Iron

    Higher than 81%

    Same value as 2 of 16 other records.

    leastmost

  • Vitamin C

    Higher than 81%

    Same value as 2 of 16 other records.

    leastmost

  • Fiber

    Higher than 75%

    Same value as 3 of 16 other records.

    leastmost

  • Sugars

    Higher than 75%

    Same value as 2 of 16 other records.

    leastmost

  • Sodium

    Higher than 75%

    Same value as 2 of 16 other records.

    leastmost

Questions

How many calories are in yogurt?
1 cup (245 g): 228 calories; protein: 11.2 g, carbohydrates: 38.4 g, fat: 3.3 g.
How much protein is in yogurt?
4.6 g per 100 g. Its estimated share of calories is 20%, using 4 kcal per gram of protein.
How many net carbs are in yogurt?
15.5 g per 100 g. Calculated as carbohydrate minus fiber, floored at zero.

Similar foods

All 65 reported nutrients, per 100 g+
Water77.4 g
Energy93 kcal
Protein4.6 g
Total lipid (fat)1.3 g
Carbohydrate, by difference15.7 g
Fiber, total dietary0.2 g
Total Sugars12.8 g
Calcium, Ca160 mg
Iron, Fe0.14 mg
Magnesium, Mg15 mg
Phosphorus, P126 mg
Potassium, K212 mg
Sodium, Na65 mg
Zinc, Zn0.77 mg
Copper, Cu0.025 mg
Selenium, Se3.1 µg
Vitamin C, total ascorbic acid1.9 mg
Thiamin0.04 mg
Riboflavin0.2 mg
Niacin0.1 mg
Vitamin B-60.045 mg
Folate, total11 µg
Folic acid0 µg
Folate, food11 µg
Folate, DFE11 µg
Choline, total14.5 mg
Vitamin B-120.48 µg
Vitamin B-12, added0 µg
Vitamin A, RAE12 µg
Retinol12 µg
Carotene, beta2 µg
Carotene, alpha0 µg
Cryptoxanthin, beta0 µg
Lycopene0 µg
Lutein + zeaxanthin0 µg
Vitamin E (alpha-tocopherol)0.04 mg
Vitamin E, added0 mg
Vitamin D (D2 + D3)1.2 µg
Vitamin K (phylloquinone)0.2 µg
Fatty acids, total saturated0.86 g
SFA 4:00.04 g
SFA 6:00.028 g
SFA 8:00.017 g
SFA 10:00.038 g
SFA 12:00.046 g
SFA 14:00.14 g
SFA 16:00.36 g
SFA 18:00.13 g
Fatty acids, total monounsaturated0.37 g
MUFA 16:10.029 g
MUFA 18:10.3 g
MUFA 20:10.003 g
MUFA 22:10.002 g
Fatty acids, total polyunsaturated0.038 g
PUFA 18:20.027 g
PUFA 18:30.011 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
Cholesterol5 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 2705416, published 2024-10-31. Daily Values are the FDA's for adults and children 4 years and older. How we process USDA's data.