Nonfat yogurt (skim milk) nutrition facts
Per 1 cup · 245 g
of a 2,000 cal day
- Protein14g42% of calories
- Carbs19g56% of calories
- Fat0.4g3% of calories
- ✓ Protein-dense
- ✓ Fat free
- ✓ Low saturated fat
At a glance
One serving of Nonfat yogurt (skim milk) (1 cup, 245 g) has 137 calories, with 14 g of protein, 19 g of carbohydrates and 0.4 g of fat. Most of its energy comes from carbs (56% of calories). It is high in protein (28% DV), riboflavin (b2) (44% DV) and Vitamin B12 (62% DV).
High in
20%+ of the daily value
- Protein28%
- Riboflavin (B2)44%
- Vitamin B1262%
- Pantothenic acid31%
- Calcium49%
- Phosphorus55%
Good source of
10–19% of the daily value
- Thiamine10%
- Vitamin B610%
- Potassium13%
- Magnesium11%
- Selenium16%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (245 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 5 μg | 1% |
| Vitamin C | 2 mg | 2% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0 mg | 0% |
| Vitamin K | 0.5 μg | 0% |
| Thiamine | 0.1 mg | 10% |
| Riboflavin (B2) | 1 mg | 44% |
| Niacin | 0.3 mg | 2% |
| Vitamin B6 | 0.1 mg | 10% |
| Folate (B9) | 29 μg | 7% |
| Vitamin B12 | 1 μg | 62% |
| Pantothenic acid | 2 mg | 31% |
| Choline | 37 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 488 mg | 49% |
| Iron | 0.2 mg | 3% |
| Potassium | 625 mg | 13% |
| Magnesium | 47 mg | 11% |
| Phosphorus | 385 mg | 55% |
| Zinc | 2 mg | 22% |
| Copper | 0 mg | 4% |
| Manganese | 0 mg | 1% |
| Selenium | 9 μg | 16% |
Full breakdown · 32 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 0 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 29 μg | — |
| Glutamic acid | 3 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.3 g | — |
| Isoleucine | 1 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 0.1 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 0 g | — |
| Proline | 2 g | — |
| Retinol | 5 μg | — |
| Serine | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
154 calPlain yogurt (low fat)1 cup+17 cal
68 calWoolworths Ayrshire yogurt1 tub−69 cal
150 calPlain yogurt (whole milk)1 cup+13 cal
130 calIcelandic Provisions Skyr, Strawberry with Lingonberry5 ⁵⁄₁₆ oz−7 cal
130 calIcelandic Provisions Skyr, Peach with Cloudberry5 ⁵⁄₁₆ oz−7 cal
90 calStonyfield Organic Organic Yogurt, Lowfat, Plain¾ cup−47 cal
Burning 137 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 26minWalking (3.5 mph)
- 16minCycling (moderate)
- 11minRunning (6 mph)
- 19minSwimming laps
Common questions
How many calories are in Nonfat yogurt (skim milk)?
One serving of Nonfat yogurt (skim milk) (1 cup) has 137 calories, which works out to 56 calories per 100 g. That is about 6.9% of a 2,000-calorie day.
Is Nonfat yogurt (skim milk) high in protein?
Yes. It has 14 g of protein per serving, and 42% of its calories come from protein (10 g of protein per 100 calories).
Is Nonfat yogurt (skim milk) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 19 g of net carbs and 56% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Nonfat yogurt (skim milk)?
189 mg per serving.
How much sugar is in Nonfat yogurt (skim milk)?
19 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
