Yogurt nutrition: calories, carbs, GI, protein, fiber, fats
Yogurt, Greek, plain, nonfat
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Yogurt
|
Glycemic index ⓘ
Source:
Check out our Glycemic index chart page for the full list.
|
19 (low) |
| Glycemic load | 1 (low) |
| Insulin index ⓘ https://ses.library.usyd.edu.au/handle/2123/11945 | 46 |
| Calories ⓘ Calories per 100-gram serving | 59 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 3.6 grams |
| Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 container (170 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | 5.3 (acidic) |
Calcium ⓘHigher in Calcium content than 79% of foods
Vitamin B2 ⓘHigher in Vitamin B2 content than 71% of foods
Protein ⓘHigher in Protein content than 56% of foods
Vitamin B12 ⓘHigher in Vitamin B12 content than 56% of foods
Cholesterol ⓘHigher in Cholesterol content than 48% of foods
Yogurt calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 59 | |
| Calories in 1 container | 100 | 170 g |
Yogurt Glycemic index (GI)
Source:
Check out our Glycemic index chart page for the full list.
Yogurt Glycemic load (GL)
Mineral coverage chart
Calcium:
110 mg of 1,000 mg
11%
Iron:
0.07 mg of 8 mg
1%
Magnesium:
11 mg of 420 mg
3%
Phosphorus:
135 mg of 700 mg
19%
Potassium:
141 mg of 3,400 mg
4%
Sodium:
36 mg of 2,300 mg
2%
Zinc:
0.52 mg of 11 mg
5%
Copper:
0.017 mg of 1 mg
2%
Manganese:
0.009 mg of 2 mg
0%
Selenium:
9.7 µg of 55 µg
18%
Choline:
15.1 mg of 550 mg
3%
Mineral chart - relative view
Calcium
110 mg
TOP 21%
Phosphorus
135 mg
TOP 56%
Selenium
9.7 µg
TOP 60%
Zinc
0.52 mg
TOP 68%
Potassium
141 mg
TOP 73%
Sodium
36 mg
TOP 77%
Choline
15.1 mg
TOP 80%
Magnesium
11 mg
TOP 82%
Manganese
0.009 mg
TOP 93%
Copper
0.017 mg
TOP 93%
Iron
0.07 mg
TOP 94%
Vitamin coverage chart
Vitamin A:
4 IU of 5,000 IU
0%
Vitamin E :
0.01 mg of 15 mg
0%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
0 mg of 90 mg
0%
Vitamin B1:
0.023 mg of 1 mg
2%
Vitamin B2:
0.278 mg of 1 mg
21%
Vitamin B3:
0.208 mg of 16 mg
1%
Vitamin B5:
0.331 mg of 5 mg
7%
Vitamin B6:
0.063 mg of 1 mg
5%
Folate:
7 µg of 400 µg
2%
Vitamin B12:
0.75 µg of 2 µg
31%
Vitamin K:
0 µg of 120 µg
0%
Vitamin chart - relative view
Vitamin B2
0.278 mg
TOP 29%
Vitamin B12
0.75 µg
TOP 44%
Vitamin B5
0.331 mg
TOP 71%
Vitamin A
4 IU
TOP 71%
Folate
7 µg
TOP 72%
Vitamin B6
0.063 mg
TOP 74%
Vitamin B1
0.023 mg
TOP 85%
Vitamin B3
0.208 mg
TOP 87%
Vitamin E
0.01 mg
TOP 95%
Vitamin D
0 µg
TOP 100%
Vitamin K
0 µg
TOP 100%
Vitamin C
0 mg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 20%
10.19 g of 50 g
20%
Fats:
Daily Value: 1%
0.39 g of 65 g
1%
Carbs:
Daily Value: 1%
3.6 g of 300 g
1%
Water:
Daily Value: 4%
85.1 g of 2,000 g
4%
Other:
0.72 g
Fat type information
Saturated Fat:
0.117 g
Monounsaturated Fat:
0.053 g
Polyunsaturated fat:
0.012 g
Carbohydrate type breakdown
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
2.54 g
Maltose:
0 g
Galactose:
0.7 g
Fiber content ratio for Yogurt
Sugar:
3.24 g
Fiber:
0 g
Other:
0.36 g
All nutrients for Yogurt per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 59kcal | 3% | 84% |
1.3 times more than Orange
|
| Protein | 10.19g | 24% | 44% |
3.6 times more than Broccoli
|
| Fats | 0.39g | 1% | 83% |
85.4 times less than Cheddar Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 3.6g | N/A | 61% |
15 times less than Chocolate
|
| Carbs | 3.6g | 1% | 64% |
7.8 times less than Rice
|
| Cholesterol | 5mg | 2% | 52% |
74.6 times less than Egg
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 0.07mg | 1% | 94% |
37.1 times less than Beef
|
| Calcium | 110mg | 11% | 21% |
1.1 times less than Milk
|
| Potassium | 141mg | 4% | 73% |
Equal to Cucumber
|
| Magnesium | 11mg | 3% | 82% |
12.7 times less than Almond
|
| Sugar | 3.24g | N/A | 54% |
2.8 times less than Coca-Cola
|
| Fiber | 0g | 0% | 100% |
N/A
|
| Copper | 0.02mg | 2% | 93% |
8.4 times less than Shiitake
|
| Zinc | 0.52mg | 5% | 68% |
12.1 times less than Beef
|
| Phosphorus | 135mg | 19% | 56% |
1.3 times less than Chicken meat
|
| Sodium | 36mg | 2% | 77% |
13.6 times less than White Bread
|
| Vitamin A | 4IU | 0% | 71% |
4176.5 times less than Carrot
|
| Vitamin A RAE | 1µg | 0% | 72% | |
| Vitamin E | 0.01mg | 0% | 95% |
146 times less than Kiwifruit
|
| Selenium | 9.7µg | 18% | 60% | |
| Manganese | 0.01mg | 0% | 93% | |
| Vitamin B1 | 0.02mg | 2% | 85% |
11.6 times less than Pea raw
|
| Vitamin B2 | 0.28mg | 21% | 29% |
2.1 times more than Avocado
|
| Vitamin B3 | 0.21mg | 1% | 87% |
46 times less than Turkey meat
|
| Vitamin B5 | 0.33mg | 7% | 71% |
3.4 times less than Sunflower seed
|
| Vitamin B6 | 0.06mg | 5% | 74% |
1.9 times less than Oat
|
| Vitamin B12 | 0.75µg | 31% | 44% |
1.1 times more than Pork
|
| Vitamin K | 0µg | 0% | 100% |
N/A
|
| Folate | 7µg | 2% | 72% |
8.7 times less than Brussels sprout
|
| Trans Fat | 0.01g | N/A | 71% |
2481.7 times less than Margarine
|
| Saturated Fat | 0.12g | 1% | 80% |
50.4 times less than Beef
|
| Monounsaturated Fat | 0.05g | N/A | 84% |
184.9 times less than Avocado
|
| Polyunsaturated fat | 0.01g | N/A | 95% |
3931.2 times less than Walnut
|
| Fructose | 0g | 0% | 100% |
N/A
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - ALA | 0g | N/A | 99% |
9140 times less than Canola oil
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - Eicosatrienoic acid | 0g | N/A | 100% | |
| Omega-6 - Gamma-linoleic acid | 0g | N/A | 100% | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0g | N/A | 100% | |
| Omega-6 - Eicosadienoic acid | 0g | N/A | 100% | |
| Omega-6 - Linoleic acid | 0.01g | N/A | 100% |
1232 times less than Almond
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 59
% Daily Value*
0%
Total Fat
0g
0%
Saturated Fat 0g
2%
Cholesterol 5mg
2%
Sodium 36mg
1%
Total Carbohydrate
4g
0%
Dietary Fiber
0g
Total Sugars g
Includes ? g Added Sugars
Protein
10g
Vitamin D
0mcg
0%
Calcium
110mg
11%
Iron
0mg
0%
Potassium
141mg
4%
*
The % Daily Value (DV) 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.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Yogurt nutrition infographic
Infographic link
References
The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.