1 serving (150 grams) contains 100 calories, 9.0 grams of protein, 3.5 grams of fat, and 7.0 grams of carbohydrates.
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Nutrition Information
Calories |
157.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.5 g | 7% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 23.7 mg | 7% | |
| Sodium | 118.3 mg | 5% | |
| Total Carbohydrates | 11.0 g | 4% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 11.0 g | ||
| protein | 14.2 g | 28% | |
| Vitamin D | 126.2 mcg | 631% | |
| Calcium | 473.2 mg | 36% | |
| Iron | 0.2 mg | 1% | |
| Potassium | 552.1 mg | 11% | |
* 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 Yogurt plain
Plain yogurt is a fermented dairy product that originated in Central Asia and has been a staple in many global cuisines, including Greek, Indian, and Middle Eastern cooking. It is made by fermenting milk with live bacterial cultures, resulting in its characteristic tangy flavor and creamy texture. Yogurt is an excellent source of high-quality protein, probiotics, calcium, and B vitamins, making it a nutrient-dense food choice. One cup (245 grams) of plain, low-fat yogurt typically contains approximately 154 calories, 8 grams of protein, 12 grams of carbohydrates (mainly from natural lactose), and 3.8 grams of fat, along with about 415 mg of calcium, which is 32% of the daily value (DV).
Health Benefits
- Supports bone health due to high calcium content (32% DV per cup) and vitamin D in fortified varieties.
- Aids digestion and gut health by providing live probiotics, which help maintain a healthy gut microbiome.
- Promotes muscle repair and maintenance with 8 grams of quality protein per cup.
Dietary Considerations
Selection and Storage
Store yogurt in the refrigerator at or below 40°F (4°C) and consume by the expiration date for optimal freshness and safety.
Common Questions About Yogurt plain Nutrition
Is plain yogurt high in protein?
Plain yogurt is a good source of protein, with about 10 grams of protein per 100 grams for regular yogurt, and up to 20 grams for Greek varieties. The protein in yogurt is high-quality and provides essential amino acids needed for muscle repair and overall health.
Can I eat plain yogurt on a keto diet?
Plain yogurt can fit into a keto diet if consumed in moderation. Regular plain yogurt contains around 4-7 grams of carbohydrates per 100 grams, while Greek yogurt typically has fewer, closer to 3-4 grams. Choose unsweetened varieties to keep carb counts low.
What are the health benefits of eating plain yogurt?
Plain yogurt is rich in probiotics, which support gut health, improve digestion, and boost the immune system. It's also a good source of calcium (up to 150 mg per 100 grams) and vitamin B12, which contribute to bone health and energy production.
What is a healthy portion size for plain yogurt?
A standard serving size of plain yogurt is typically 3/4 cup or 175 grams, providing roughly 100-150 calories for regular yogurt, depending on fat content. Greek yogurt may be higher in protein and calories due to its thickness, so portion sizes should be adjusted accordingly.
How does plain yogurt compare to Greek yogurt?
Greek yogurt is thicker and creamier than regular plain yogurt because of additional straining that removes more whey. Greek yogurt typically has double the protein content (15-20 grams per 100 grams) and fewer carbohydrates, but it may also be higher in fat depending on the variety.
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.
