1 serving (245 grams) contains 149 calories, 8.5 grams of protein, 8.0 grams of fat, and 11.4 grams of carbohydrates.
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Nutrition Information
Calories |
144.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.8 g | 10% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 30.1 mg | 10% | |
| Sodium | 109.7 mg | 4% | |
| Total Carbohydrates | 11.1 g | 4% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 11.1 g | ||
| protein | 8.3 g | 16% | |
| Vitamin D | 95.1 mcg | 475% | |
| Calcium | 287.4 mg | 22% | |
| Iron | 0.1 mg | 0% | |
| Potassium | 368.0 mg | 7% | |
* 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 Whole plain yogurt
Whole plain yogurt is a dairy product traditionally made by fermenting milk with live bacterial cultures such as Lactobacillus and Streptococcus species. Its roots trace back to ancient Central Asia, and it has since become a staple in cuisines across the globe, particularly in Mediterranean, Middle Eastern, and Indian cooking. Nutritionally, whole plain yogurt is an excellent source of high-quality protein, containing approximately 8-10 grams per 1-cup serving. It is also rich in calcium, vitamin B12, riboflavin, and probiotics important for gut health. Whole yogurt also contains some fat, making it a desirable choice for those seeking a more satiating dairy option. It is naturally low in carbohydrates relative to sweetened or flavored varieties.
Health Benefits
- Supports gut health due to live probiotics such as Lactobacillus acidophilus and Bifidobacterium species.
- Improves bone strength from its high calcium content, providing around 30% of the daily recommended intake per 1-cup serving.
- Boosts energy metabolism with its ample supply of vitamin B12 and riboflavin (AKA vitamin B2).
- Facilitates muscle repair and growth through its complete protein profile, offering all essential amino acids.
- Enhances immune function via active cultures and nutrients like zinc.
Dietary Considerations
Selection and Storage
Store whole plain yogurt in the refrigerator at 40°F (4°C) or colder. Once opened, consume within 5-7 days for optimal freshness.
Common Questions About Whole plain yogurt Nutrition
Is whole plain yogurt high in protein?
Yes, whole plain yogurt is a good source of protein, typically providing about 8-12 grams of protein per 1-cup (245g) serving, depending on the brand. Protein in yogurt supports muscle repair and satiety, making it a great food choice for active individuals.
Can I eat whole plain yogurt on a keto diet?
Whole plain yogurt can be included in a keto diet due to its moderate carb content of about 7-8 grams per cup. However, portion control is important to ensure you stay within your daily carbohydrate limit for ketosis.
What are the health benefits of whole plain yogurt?
Whole plain yogurt contains probiotics that help support gut health, calcium for strong bones, and healthy fats for satiety and energy. It also provides essential vitamins such as B12 and riboflavin, which contribute to energy production and overall well-being.
What is a recommended serving size for whole plain yogurt?
A typical serving size for whole plain yogurt is 1 cup (245g), which provides balanced nutrients such as 150 calories, 8 grams of protein, and 7-8 grams of carbohydrates. For snacks or sides, a ½ cup serving may suffice.
How does whole plain yogurt compare to Greek yogurt?
Whole plain yogurt has a creamier texture and slightly lower protein content than Greek yogurt, which is strained and contains about 15-20 grams of protein per cup. Whole plain yogurt also tends to have more carbohydrates and retains more whey, making it lighter in texture.
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.
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.
