Plain yogurt (low fat) nutrition facts
Per 1 cup · 245 g
of a 2,000 cal day
- Protein13g33% of calories
- Carbs17g45% of calories
- Fat3.8g22% of calories
- ✓ Protein-dense
At a glance
One serving of Plain yogurt (low fat) (1 cup, 245 g) has 154 calories, with 13 g of protein, 17 g of carbohydrates and 3.8 g of fat. Most of its energy comes from carbs (45% of calories). It is high in protein (26% DV), riboflavin (b2) (40% DV) and Vitamin B12 (57% DV).
High in
20%+ of the daily value
- Protein26%
- Riboflavin (B2)40%
- Vitamin B1257%
- Pantothenic acid29%
- Calcium45%
- Phosphorus50%
Good source of
10–19% of the daily value
- Potassium12%
- Magnesium10%
- Selenium15%
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 | 34 μg | 4% |
| Vitamin C | 2 mg | 2% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.1 mg | 1% |
| Vitamin K | 0.5 μg | 0% |
| Thiamine | 0.1 mg | 9% |
| Riboflavin (B2) | 1 mg | 40% |
| Niacin | 0.3 mg | 2% |
| Vitamin B6 | 0.1 mg | 9% |
| Folate (B9) | 27 μg | 7% |
| Vitamin B12 | 1 μg | 57% |
| Pantothenic acid | 1 mg | 29% |
| Choline | 37 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 448 mg | 45% |
| Iron | 0.2 mg | 2% |
| Potassium | 573 mg | 12% |
| Magnesium | 42 mg | 10% |
| Phosphorus | 353 mg | 50% |
| Zinc | 2 mg | 20% |
| Copper | 0 mg | 4% |
| Manganese | 0 mg | 0% |
| Selenium | 8 μg | 15% |
Full breakdown · 33 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 5 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 | 1 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 0.1 g | — |
| Proline | 2 g | — |
| Retinol | 34 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 | — |
| Vitamin D3 | 0 μg | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
68 calWoolworths Ayrshire yogurt1 tub−86 cal
150 calPlain yogurt (whole milk)1 cup−4 cal
137 calNonfat yogurt (skim milk)1 cup−17 cal
130 calIcelandic Provisions Skyr, Strawberry with Lingonberry5 ⁵⁄₁₆ oz−24 cal
130 calIcelandic Provisions Skyr, Peach with Cloudberry5 ⁵⁄₁₆ oz−24 cal
90 calStonyfield Organic Organic Yogurt, Lowfat, Plain¾ cup−64 cal
Burning 154 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 29minWalking (3.5 mph)
- 19minCycling (moderate)
- 13minRunning (6 mph)
- 22minSwimming laps
Common questions
How many calories are in Plain yogurt (low fat)?
One serving of Plain yogurt (low fat) (1 cup) has 154 calories, which works out to 63 calories per 100 g. That is about 7.7% of a 2,000-calorie day.
Is Plain yogurt (low fat) high in protein?
Yes. It has 13 g of protein per serving, and 33% of its calories come from protein (8.4 g of protein per 100 calories).
Is Plain yogurt (low fat) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 17 g of net carbs and 45% 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 (low fat)?
172 mg per serving.
How much sugar is in Plain yogurt (low fat)?
17 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
