1 serving (245 grams) contains 154 calories, 12.9 grams of protein, 3.8 grams of fat, and 17.2 grams of carbohydrates.
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Nutrition Information
Calories |
154.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 3.8 g | 4% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 14.7 mg | 4% | |
| Sodium | 171.5 mg | 7% | |
| Total Carbohydrates | 17.2 g | 6% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 17.2 g | ||
| protein | 12.9 g | 25% | |
| Vitamin D | 117.6 mcg | 588% | |
| Calcium | 448.4 mg | 34% | |
| Iron | 0.2 mg | 1% | |
| Potassium | 573.3 mg | 12% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Plain yogurt
Plain yogurt is a fermented dairy product that originated in various ancient cultures, including Indian, Middle Eastern, and Central Asian cuisines. It is made by fermenting milk with live bacterial cultures, typically Lactobacillus bulgaricus and Streptococcus thermophilus, which thicken the milk and create a tangy flavor. Nutritionally, plain yogurt is low in calories, with approximately 100-150 calories per cup (depending on fat content). It is an excellent source of protein, offering 8-12 grams per cup, and provides essential nutrients like calcium, vitamin B12, phosphorus, and potassium. It also contains probiotics, which support gut health.
Health Benefits
- Supports bone health due to its high calcium content (30% of the Recommended Daily Intake per cup).
- Promotes digestion through live probiotic cultures, which aid in maintaining a healthy gut microbiome.
- Provides a high-quality protein source containing all nine essential amino acids, important for muscle repair and growth.
Dietary Considerations
Selection and Storage
Store plain yogurt in the refrigerator at 40°F (4°C) or below. Once opened, consume within 5-7 days for optimal freshness and avoid cross-contamination by using clean utensils.
Common Questions About Plain yogurt Nutrition
Is plain yogurt high in protein?
Yes, plain yogurt is a good source of protein. A typical 6-ounce serving of plain, nonfat yogurt contains about 6-10 grams of protein, which can vary based on the brand and type (e.g., Greek yogurt, which is higher in protein). It provides a complete protein with all essential amino acids.
Can I eat plain yogurt on a keto diet?
Plain yogurt can fit into a keto diet if consumed in moderation, especially full-fat varieties. A 3.5-ounce serving of plain, full-fat yogurt typically contains about 4-5 grams of carbohydrates, making it suitable for low-carb diets when portioned carefully.
What are the health benefits of plain yogurt?
Plain yogurt is rich in probiotics, which support gut health and boost digestion. It is also a good source of calcium and vitamin B12, promoting bone health and energy metabolism. Additionally, it may contribute to reducing inflammation and supporting heart health when part of a balanced diet.
What is the recommended serving size for plain yogurt?
A standard serving size for plain yogurt is typically 6-8 ounces, but individual needs may vary depending on dietary goals. For snacks or smaller meals, a 4-ounce portion can be sufficient, while larger servings might be used in smoothies or recipes.
How does plain yogurt compare to Greek yogurt?
Greek yogurt is thicker and contains roughly double the protein (15-20 grams per 6 ounces) compared to regular plain yogurt due to its straining process. Greek yogurt also has fewer carbohydrates and a creamier texture, while plain yogurt tends to have higher water content and less fat.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Plain yogurt DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Calcium - Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsExplains calcium's role in health and highlights yogurt as a significant dietary source of calcium.
- Dietary Guidelines for Americans, 2020-2025: Dairy RecommendationsU.S. Department of Health and Human ServicesDiscusses the role of plain yogurt as a dairy food that contributes essential nutrients to a healthy diet.
- Probiotics and Health: Evidence from Clinical StudiesAmerican Journal of Clinical NutritionCovers research on the health benefits of probiotics commonly found in yogurt, including digestive and immune health.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
