Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Dairy
  4. Yogurt

Yogurt nutrition: calories, carbs, GI, protein, fiber, fats

Yogurt, Greek, plain, nonfat
*all the values are displayed for the amount of 100 grams

Top nutrition facts for Yogurt

Yogurt
Calories  ⓘ Calories for selected serving 59 kcal
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 46
Net Carbs  ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 4 grams
Default serving size  ⓘ Serving sizes are mostly 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)
Oxalates  ⓘ https://www.hsph.harvard.edu/nutrition-questionnaire-service-center/nutrient-tables-download-page/ 0 mg
TOP 21% Calcium ⓘHigher in Calcium content than 79% of foods
TOP 29% Vitamin B2 ⓘHigher in Vitamin B2 content than 71% of foods
TOP 44% Protein ⓘHigher in Protein content than 56% of foods
TOP 44% Vitamin B12 ⓘHigher in Vitamin B12 content than 56% of foods
TOP 52% Cholesterol ⓘHigher in Cholesterol content than 48% of foods

Yogurt calories (kcal)

Calories for different serving sizes of yogurt Calories Weight
Calories in 100 grams 59
Calories in 1 container 100 170 g
Calories for different varieties of yogurt Calories Weight
Yogurt, Greek, plain, nonfat (this food) 59 100 g
Yogurt, vanilla or lemon flavor, nonfat milk, sweetened with low-calorie sweetener 43 100 g
Yogurt, vanilla or lemon flavor, nonfat milk, sweetened with low-calorie sweetener, fortified with vitamin D 43 100 g
Yogurt, plain, skim milk, 13 grams protein per 8 ounce 56 100 g
Yogurt, plain, whole milk, 8 grams protein per 8 ounce 61 100 g
Yogurt, plain, low fat, 12 grams protein per 8 ounce 63 100 g
Yogurt, vanilla, non-fat 78 100 g
Yogurt, vanilla, low fat, 11 grams protein per 8 ounce 85 100 g
Yogurt, vanilla, low fat, 11 grams protein per 8 ounce, fortified with vitamin D 85 100 g
Yogurt, vanilla flavor, lowfat milk, sweetened with low calorie sweetener 86 100 g
Yogurt, fruit variety, nonfat, fortified with vitamin D 95 100 g
Yogurt, fruit, low fat, 9 grams protein per 8 ounce 99 100 g
Yogurt, fruit, low fat, 9 grams protein per 8 ounce, fortified with vitamin D 99 100 g
Yogurt, fruit, low fat, 10 grams protein per 8 ounce 102 100 g
Yogurt, fruit, low fat, 10 grams protein per 8 ounce, fortified with vitamin D 102 100 g
Yogurt, fruit, low fat, 11 grams protein per 8 ounce 105 100 g
Yogurt, fruit, lowfat, with low calorie sweetener 105 100 g
Yogurt, fruit, lowfat, with low calorie sweetener, fortified with vitamin D 105 100 g
Yogurt, chocolate, nonfat milk 112 100 g
Yogurt, chocolate, nonfat milk, fortified with vitamin D 112 100 g

Yogurt Glycemic index (GI)

Source:
Check out our Glycemic index chart page for the full list.
19

Yogurt Glycemic load (GL)

1

Mineral coverage chart

Calcium Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 33% 2.6% 7.9% 58% 12% 4.7% 14% 5.7% 1.2% 53%
Calcium: 330mg of 1,000mg 33%
Iron: 0.21mg of 8mg 2.6%
Magnesium: 33mg of 420mg 7.9%
Phosphorus: 405mg of 700mg 58%
Potassium: 423mg of 3,400mg 12%
Sodium: 108mg of 2,300mg 4.7%
Zinc: 1.6mg of 11mg 14%
Copper: 0.05mg of 1mg 5.7%
Manganese: 0.03mg of 2mg 1.2%
Selenium: 29µg of 55µg 53%
More about mineral coverage chart

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%
Magnesium
11 mg
TOP 82%
Manganese
0.01 mg
TOP 93%
Copper
0.02 mg
TOP 93%
Iron
0.07 mg
TOP 94%
More about Mineral Chart - Relative View

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 0.33% 0.2% 0% 0% 5.8% 64% 3.9% 20% 15% 5.3% 94% 8.2% 0%
Vitamin A: 3µg of 900µg 0.33%
Vitamin E: 0.03mg of 15mg 0.2%
Vitamin D: 0µg of 20µg 0%
Vitamin C: 0mg of 90mg 0%
Vitamin B1: 0.07mg of 1mg 5.8%
Vitamin B2: 0.83mg of 1mg 64%
Vitamin B3: 0.62mg of 16mg 3.9%
Vitamin B5: 0.99mg of 5mg 20%
Vitamin B6: 0.19mg of 1mg 15%
Folate: 21µg of 400µg 5.3%
Vitamin B12: 2.3µg of 2µg 94%
Choline: 45mg of 550mg 8.2%
Vitamin K: 0µg of 120µg 0%
More about vitamin coverage chart

Vitamin chart - relative view

Vitamin B2
0.28 mg
TOP 29%
Vitamin B12
0.75 µg
TOP 44%
Vitamin B5
0.33 mg
TOP 71%
Vitamin A
1 µg
TOP 72%
Folate
7 µg
TOP 72%
Vitamin B6
0.06 mg
TOP 74%
Choline
15 mg
TOP 80%
Vitamin B1
0.02 mg
TOP 85%
Vitamin B3
0.21 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%
More about vitamin chart - relative view

Macronutrients chart

11% 4% 83%
Protein:
Daily Value: 20%
10.2 g of 50 g
10.2 g (20% of DV )
Fats:
Daily Value: 1%
0.4 g of 65 g
0.4 g (1% of DV )
Carbs:
Daily Value: 1%
3.6 g of 300 g
3.6 g (1% of DV )
Water:
Daily Value: 4%
85.1 g of 2,000 g
85.1 g (4% of DV )
Other:
0.7 g
0.7 g
More about macronutrient chart

Fat type information

64% 29% 7%
Saturated fat: 0.12 g
Monounsaturated fat: 0.05 g
Polyunsaturated fat: 0.01 g
More about fat type chart

Carbohydrate type breakdown

78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.5 g
Maltose: 0 g
Galactose: 0.7 g

Fiber content ratio for Yogurt

90% 10%
Sugar: 3.2 g
Fiber: 0 g
Other: 0.36 g

All nutrients for Yogurt per 100g

Nutrient Value DV% In TOP % of foods Comparison
Vitamin A 1µg 0% 72%
Calories 59kcal 3% 84% 1.3 times more than OrangeOrange
Protein 10g 24% 44% 3.6 times more than BroccoliBroccoli
Fats 0.39g 1% 83% 85.4 times less than CheeseCheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 3.6g N/A 61% 15 times less than ChocolateChocolate
Carbs 3.6g 1% 64% 7.8 times less than RiceRice
Cholesterol 5mg 2% 52% 74.6 times less than EggEgg
Vitamin D 0µg 0% 100% N/AEgg
Magnesium 11mg 3% 82% 12.7 times less than AlmondsAlmonds
Calcium 110mg 11% 21% 1.1 times less than MilkMilk
Potassium 141mg 4% 73% Equal to CucumberCucumber
Iron 0.07mg 1% 94% 37.1 times less than Beef broiledBeef broiled
Sugar 3.2g N/A 54% 2.8 times less than Coca-ColaCoca-Cola
Fiber 0g 0% 100% N/AOrange
Copper 0.02mg 2% 93% 8.4 times less than ShiitakeShiitake
Zinc 0.52mg 5% 68% 12.1 times less than Beef broiledBeef broiled
Phosphorus 135mg 19% 56% 1.3 times less than Chicken meatChicken meat
Sodium 36mg 2% 77% 13.6 times less than White breadWhite bread
Vitamin E 0.01mg 0% 95% 146 times less than KiwiKiwi
Selenium 9.7µg 18% 60%
Manganese 0.01mg 0% 93%
Vitamin B1 0.02mg 2% 85% 11.6 times less than Pea rawPea raw
Vitamin B2 0.28mg 21% 29% 2.1 times more than AvocadoAvocado
Vitamin B3 0.21mg 1% 87% 46 times less than Turkey meatTurkey meat
Vitamin B5 0.33mg 7% 71% 3.4 times less than Sunflower seedsSunflower seeds
Vitamin B6 0.06mg 5% 74% 1.9 times less than OatsOats
Vitamin B12 0.75µg 31% 44% 1.1 times more than PorkPork
Vitamin K 0µg 0% 100% N/ABroccoli
Folate 7µg 2% 72% 8.7 times less than Brussels sproutsBrussels sprouts
Trans fat 0.01g N/A 71% 2481.7 times less than MargarineMargarine
Choline 15mg 3% 80%
Saturated fat 0.12g 1% 80% 50.4 times less than Beef broiledBeef broiled
Monounsaturated fat 0.05g N/A 84% 184.9 times less than AvocadoAvocado
Polyunsaturated fat 0.01g N/A 95% 3931.2 times less than WalnutWalnut
Fructose 0g 0% 100% N/AApple
Caffeine 0mg 0% 100%
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - ALA 0g N/A 99% 9140 times less than Canola oilCanola oil
Omega-3 - DPA 0g N/A 100% N/ASalmon
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 AlmondsAlmonds

Check out similar food or compare with current

Soft serve
Soft serve
Compare current food to Soft serve
Ice cream sandwich
Ice cream sandwich
Compare current food to Ice cream sandwich
Whipped cream
Whipped cream
Compare current food to Whipped cream

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 59
% Daily Value*
0.6%
Total Fat 0.39g
0.53%
Saturated Fat 0.12g
0
Trans Fat 0g
1.7%
Cholesterol 5mg
1.6%
Sodium 36mg
1.2%
Total Carbohydrate 3.6g
0
Dietary Fiber 0g
Total Sugars 0g
Includes ? g Added Sugars
Protein 10g
Vitamin D 0mcg 0

Calcium 110mg 11%

Iron 0.07mg 0.88%

Potassium 141mg 4.1%

*
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

ⓘ  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
Low in Cholesterol
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
limit break
ⓘ  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 Saturated Fats
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
ok
ⓘ  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
Low in Sugars
ok

Yogurt nutrition infographic

Yogurt nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/food-details/170894/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.