Plain yogurtcalories and nutrition per 100 g
100 g
78kcal
Protein, fat and carbs per 100 g
- Protein
- 3.8 g
- 20% of energy
- Fat
- 4.5 g
- 52% of energy
- Carbs
- 5.6 g
- 29% of energy
- Fiber
- 0 g
- Sugar
- 4.1 g
- cup (245 g)
- 191 kcal
On this page
Servings
| Serving | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| cup · 245 g | 191 kcal | 9.4 g | 11 g | 13.6 g |
What to pair it with
Calcium hinders iron
If iron matters to you, don’t combine it with buckwheat, legumes and other iron sources at the same meal.
Source: PMID 1984335
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 27 mcg | 4% |
| Vitamin C | 0.5 mg | 1% |
| Vitamin D | 0.78 mcg | 5% |
| Vitamin E | 0.06 mg | 0% |
| Vitamin K | 0.2 mcg | 0% |
| Vitamin B1 (thiamine) | 0.06 mg | 5% |
| Vitamin B2 (riboflavin) | 0.24 mg | 22% |
| Vitamin B3 (niacin) | 0.14 mg | 1% |
| Vitamin B6 (pyridoxine) | 0.05 mg | 4% |
| Vitamin B9 (folate) | 7 mcg | 2% |
| Vitamin B12 (cobalamin) | 0.37 mcg | 15% |
| Choline | 15.2 mg | 4% |
| Calcium | 127 mg | 13% |
| Magnesium | 11.4 mg | 4% |
| Phosphorus | 101 mg | 14% |
| Potassium | 164 mg | 6% |
| Sodium | 41.8 mg | 2% |
| Zinc | 0.43 mg | 5% |
| Selenium | 2.2 mcg | 4% |
| Iodine | 32.3 mcg | 22% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
Open the calculatorFurther reading
Minerals5 min read
Iodine in Ukraine: why iodized salt still matters
How much iodine Ukrainians actually get, why even mild deficiency matters, and why iodized salt is the simplest fix.
9 sources
Minerals2 min read
Is spinach a source of calcium? Oxalates and mineral absorption
Why only about 5% of the calcium in spinach is absorbed, how kale differs, and better places to get calcium.
5 sources
Similar foods
Data: USDA FoodData Central, record “Yogurt, plain, whole milk”.