Plain yogurt (whole milk) nutrition facts
Per 1 cup · 245 g
of a 2,000 cal day
- Protein8.5g22% of calories
- Carbs11g30% of calories
- Fat8g47% of calories
- ✓ Low sodium
At a glance
One serving of Plain yogurt (whole milk) (1 cup, 245 g) has 150 calories, with 8.5 g of protein, 11 g of carbohydrates and 8 g of fat. Most of its energy comes from fat (47% of calories). It is high in riboflavin (b2) (27% DV), Vitamin B12 (38% DV) and calcium (30% DV). Keep an eye on saturated fat, which provides 26% of the daily value.
High in
20%+ of the daily value
- Riboflavin (B2)27%
- Vitamin B1238%
- Calcium30%
- Phosphorus33%
Good source of
10–19% of the daily value
- Pantothenic acid19%
- Zinc13%
- Selenium10%
Watch
20%+ of the daily value
- Saturated fat26%
Vitamins & minerals
Amounts for 1 cup (245 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 66 μg | 7% |
| Vitamin C | 1 mg | 1% |
| Vitamin D | 0.2 μg | 2% |
| Vitamin E | 0.1 mg | 1% |
| Vitamin K | 0.5 μg | 0% |
| Thiamine | 0.1 mg | 6% |
| Riboflavin (B2) | 0.3 mg | 27% |
| Niacin | 0.2 mg | 1% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate (B9) | 17 μg | 4% |
| Vitamin B12 | 1 μg | 38% |
| Pantothenic acid | 1 mg | 19% |
| Choline | 37 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 296 mg | 30% |
| Iron | 0.1 mg | 2% |
| Potassium | 380 mg | 8% |
| Magnesium | 29 mg | 7% |
| Phosphorus | 233 mg | 33% |
| Zinc | 1 mg | 13% |
| Copper | 0 mg | 2% |
| Manganese | 0 mg | 0% |
| Selenium | 5 μg | 10% |
Full breakdown · 33 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.3 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 12 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 | 2 g | — |
| Glycine | 0.2 g | — |
| Histidine | 0.2 g | — |
| Isoleucine | 0.5 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 0.5 g | — |
| Polyunsaturated fats | 0.2 g | — |
| Proline | 1 g | — |
| Retinol | 66 μg | — |
| Serine | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D3 | 0.2 μg | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
154 calPlain yogurt (low fat)1 cup+5 cal
68 calWoolworths Ayrshire yogurt1 tub−81 cal
137 calNonfat yogurt (skim milk)1 cup−12 cal
130 calIcelandic Provisions Skyr, Strawberry with Lingonberry5 ⁵⁄₁₆ oz−19 cal
130 calIcelandic Provisions Skyr, Peach with Cloudberry5 ⁵⁄₁₆ oz−19 cal
90 calStonyfield Organic Organic Yogurt, Lowfat, Plain¾ cup−59 cal
Burning 150 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 28minWalking (3.5 mph)
- 18minCycling (moderate)
- 12minRunning (6 mph)
- 21minSwimming laps
Common questions
How many calories are in Plain yogurt (whole milk)?
One serving of Plain yogurt (whole milk) (1 cup) has 150 calories, which works out to 61 calories per 100 g. That is about 7.5% of a 2,000-calorie day.
Is Plain yogurt (whole milk) high in protein?
Not especially. It has 8.5 g of protein per serving, and protein supplies 22% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Plain yogurt (whole milk) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 11 g of net carbs and 30% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Plain yogurt (whole milk)?
113 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Plain yogurt (whole milk)?
11 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
