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Yogurt nutrition, glycemic index, calories and serving size

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

Yogurt nutrition infographic

Yogurt nutrition infographic
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Important nutritional characteristics for Yogurt

Yogurt
Glycemic index ⓘ Gi values are taken from various sources including USDA and NHS. GI values less than 55 are considered as low. Values above 70 are considered as high.
36 (low)
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 PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower negative value is the more alkaline the effect is. 0 is neutral.
5.3 (acidic )
Calories
59
79% Calcium
71% Vitamin B2
56% Protein
56% Vitamin B12
48% Cholesterol
Explanation: This food contains more Calcium than 79% of foods. More importantly, although there are several foods (21%) which contain more Calcium, this food itself is rich in Calcium more than it is in any other nutrient. Similarly it is relatively rich in Vitamin B2, Protein, Vitamin B12 and Cholesterol

Yogurt Glycemic index (GI)

36
Similar food data
61 Soft serve Soft serve
61 Ice cream sandwich Ice cream sandwich
55 Whipped cream Whipped cream

Check out similar food or compare with current

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

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 59
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
2%
Cholesterol 5mg
2%
Sodium 36mg
1%
TotalCarbohydrate 4g
0%
Dietary Fiber 0g
Total Sugars 3g
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
ok
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
limit break
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 110 mg of 1,000 mg 11%
Iron: 0.07 mg of 18 mg 0%
Magnesium: 11 mg of 400 mg 3%
Phosphorus: 135 mg of 1,000 mg 14%
Potassium: 141 mg of 3,500 mg 4%
Sodium: 36 mg of 2,400 mg 2%
Zinc: 0.52 mg of 15 mg 3%
Copper: 0.017 mg of 2 mg 1%
Manganese: 0.009 mg of 2 mg 0%
Selenium: 9.7 µg of 70 µg 14%
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 mg
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 20 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 60 mg 0%
Vitamin B1: 0.023 mg of 2 mg 2%
Vitamin B2: 0.278 mg of 2 mg 16%
Vitamin B3: 0.208 mg of 20 mg 1%
Vitamin B5: 0.331 mg of 10 mg 3%
Vitamin B6: 0.063 mg of 2 mg 3%
Folate, total: 7 µg of 400 µg 2%
Vitamin B12: 0.75 µg of 6 µg 13%
Vitamin K: 0 µg of 80 µg 0%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Vitamin B2
0.278 µg
TOP 29%
Vitamin B12
0.75 µg
TOP 44%
Vitamin B5
0.331 µg
TOP 71%
Vitamin A
4 µg
TOP 71%
Folate, total
7 µg
TOP 72%
Vitamin B6
0.063 µg
TOP 74%
Vitamin B1
0.023 µg
TOP 85%
Vitamin B3
0.208 µg
TOP 87%
Vitamin E
0.01 µg
TOP 95%
Vitamin D
0 µg
TOP 100%
Folic acid (B9)
0 µg
TOP 100%
Vitamin K
0 µg
TOP 100%
Vitamin C
0 µg
TOP 100%

Fat type information

Saturated Fat: 0.117 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.012 g

Carbohyrates breakdown for Yogurt

Starch: 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

Sugars: 3.24 g
Fiber: 0 g

All nutrients for Yogurt per 100g

Nutrient DV% In TOP % of foods Value Comparison
Protein 24% 44% 10.19g 3.6 times more than Broccoli
Fats 1% 83% 0.39g 85.4 times less than Cheese
Carbs 1% 64% 3.6g 7.8 times less than Rice
Calories 2% 84% 59kcal 1.3 times more than Orange
Fructose 0% 100% 0g N/A
Sugars 4% 54% 3.24g 2.8 times less than Coca-Cola
Fiber 0% 100% 0g N/A
Calcium 11% 21% 110mg 1.1 times less than Milk
Iron 0% 94% 0.07mg 37.1 times less than Beef
Magnesium 3% 82% 11mg 12.7 times less than Kidney bean
Phosphorus 19% 56% 135mg 1.3 times less than Chicken meat
Potassium 3% 73% 141mg Equal to Cucumber
Sodium 2% 77% 36mg 13.6 times less than White Bread
Zinc 5% 68% 0.52mg 12.1 times less than Beef
Copper 0% 93% 0.02mg 8.4 times less than Shiitake
Vitamin A 0% 71% 4IU 4176.5 times less than Carrot
Vitamin E 0% 95% 0.01mg 146 times less than Kiwifruit
Vitamin D 0% 100% 0µg N/A
Vitamin C 0% 100% 0mg N/A
Vitamin B1 2% 85% 0.02mg 11.6 times less than Pea
Vitamin B2 16% 29% 0.28mg 2.1 times more than Avocado
Vitamin B3 1% 87% 0.21mg 46 times less than Turkey meat
Vitamin B5 3% 71% 0.33mg 3.4 times less than Sunflower seed
Vitamin B6 3% 74% 0.06mg 1.9 times less than Oat
Folate, total 2% 72% 7µg 8.7 times less than Brussels sprout
Vitamin B12 13% 44% 0.75µg 1.1 times more than Pork
Vitamin K 0% 100% 0µg N/A
Folic acid (B9) 0% 100% 0µg N/A
Cholesterol 2% 52% 5mg 74.6 times less than Egg
Trans Fat 0% 71% 0.01g 2481.7 times less than Margarine
Saturated Fat 1% 81% 0.12g 50.4 times less than Beef
Monounsaturated Fat 0% 84% 0.05g 184.9 times less than Avocado
Polyunsaturated fat 0% 95% 0.01g 3931.2 times less than Walnut

The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.