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 – II for low-fat strawberry yogurt is 84; II for peach-mango frozen yogurt is 64 | 84 |
| Calories ⓘ Calories for selected serving | 59 kcal |
| 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 |
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
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
12IU of 5,000IU
0.24%
Vitamin E:
0.03mg of 15mg
0.2%
Vitamin D:
0µg of 10µg
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%
Vitamin chart - relative view
Vitamin D
0 µg
TOP 100%
Macronutrients chart
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
Fat type information
Saturated Fat:
0.12 g
Monounsaturated Fat:
0.05 g
Polyunsaturated fat:
0.01 g
Carbohydrate type breakdown
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
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 |
| Calories | 59kcal | 3% | 84% |
1.3 times more than Orange
|
| Protein | 10g | 24% | 44% |
3.6 times more than Broccoli
|
| Fats | 0.39g | 1% | 83% |
85.4 times less than 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
|
| Magnesium | 11mg | 3% | 82% |
12.7 times less than Almonds
|
| Calcium | 110mg | 11% | 21% |
1.1 times less than Milk
|
| Potassium | 141mg | 4% | 73% |
Equal to Cucumber
|
| Iron | 0.07mg | 1% | 94% |
37.1 times less than Beef broiled
|
| Sugar | 3.2g | 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 broiled
|
| Phosphorus | 135mg | 19% | 56% |
1.3 times less than Chicken meat
|
| Sodium | 36mg | 2% | 77% |
13.6 times less than White Bread
|
| Vitamin A | 1µg | 0% | 72% | |
| Vitamin E | 0.01mg | 0% | 95% |
146 times less than Kiwi
|
| Manganese | 0.01mg | 0% | 93% | |
| Selenium | 9.7µg | 18% | 60% | |
| 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 seeds
|
| 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
|
| Trans Fat | 0.01g | N/A | 71% |
2481.7 times less than Margarine
|
| Folate | 7µg | 2% | 72% |
8.7 times less than Brussels sprouts
|
| Choline | 15mg | 3% | 80% | |
| Saturated Fat | 0.12g | 1% | 80% |
50.4 times less than Beef broiled
|
| 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 Almonds
|
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*
0.6%
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
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ⓘ
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
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.