Dairy
Plain yogurt (low fat) Nutrition Facts
USDA description: Yogurt, plain, low fat
Per 100 g, Plain yogurt (low fat) provides 63 calories. A typical portion, 1 cup (245 g), has 154 calories, 13 g protein, 17 g carbs and 3.8 g fat.
- calories
- 63
- protein
- 5.3 g
- carbs
- 7 g
- fat
- 1.6 g
Per 100 g.
Calories and macros per serving
Serving weights are USDA's own for this record; each value is the per-100 g amount scaled to that weight. % = share of the FDA Daily Value.
| Serving | Calories | Protein | Carbs | Fat | Fiber | Sugars |
|---|---|---|---|---|---|---|
| 100 g | 633% | 5.3 g11% | 7 g3% | 1.6 g2% | 0 g0% | 7 g |
| 1 container6 oz · 170 g | 1075% | 8.9 g18% | 12 g4% | 2.6 g3% | 0 g0% | 12 g |
| 1 container8 oz · 227 g | 1437% | 12 g24% | 16 g6% | 3.5 g5% | 0 g0% | 16 g |
| 1/2 container4 oz · 113 g | 714% | 5.9 g12% | 8 g3% | 1.8 g2% | 0 g0% | 8 g |
| 1 cup8 fl oz · 245 g | 1548% | 13 g26% | 17 g6% | 3.8 g5% | 0 g0% | 17 g |
Calories in kcal. n/r = not reported for this food.
How Plain yogurt ranks among dairy and egg foods
Rank 1 = the most of that nutrient among the dairy and egg foods on CalorieExplorer. Per 200 kcal shows nutrient density: how much you get for the same calories.
| Nutrient | Per 100 g | Per 200 kcal |
|---|---|---|
| Protein | 5.3 g#23 of 42 dairy and egg foods | 17 g#9 of 42 dairy and egg foods |
| Potassium | 234 mg#7 of 41 dairy and egg foods | 743 mg#3 of 41 dairy and egg foods |
| Calcium | 183 mg#12 of 42 dairy and egg foods | 581 mg#4 of 42 dairy and egg foods |
| Iron | 0.08 mg#24 of 42 dairy and egg foods | 0.25 mg#17 of 42 dairy and egg foods |
| Magnesium | 17 mg#12 of 41 dairy and egg foods | 54 mg#3 of 41 dairy and egg foods |
| Vitamin C | 0.8 mg#8 of 42 dairy and egg foods | 2.5 mg#3 of 42 dairy and egg foods |
| Vitamin A | 14 µg#38 of 41 dairy and egg foods | 44 µg#34 of 41 dairy and egg foods |
Macronutrient Breakdown
Compared with the median of dairy and egg foods
Per 100 g; median of the 41 dairy and egg foods with a value.
- Calories
- Plain yogurt: 63 kcalmedian: 198 kcal
- Protein
- Plain yogurt: 5.3 gmedian: 7 g
- Carbs
- Plain yogurt: 7 gmedian: 3.4 g
- Fat
- Plain yogurt: 1.6 gmedian: 15 g
- Fiber
- Plain yogurt: 0 gmedian: 0 g
Vitamins and minerals
| Nutrient | Per 100 g | %DV | Per 1 cup (245 g) | %DV |
|---|---|---|---|---|
| Saturated fat | 1 g | 5% | 2.5 g | 12% |
| Cholesterol | 6 mg | 2% | 15 mg | 5% |
| Sodium | 70 mg | 3% | 172 mg | 7% |
| Vitamin D | 0 µg | 0% | 0 µg | 0% |
| Calcium | 183 mg | 14% | 448 mg | 34% |
| Iron | 0.08 mg | <1% | 0.2 mg | 1% |
| Potassium | 234 mg | 5% | 573 mg | 12% |
| Vitamin A (RAE) | 14 µg | 2% | 34 µg | 4% |
| Vitamin C | 0.8 mg | 1% | 2 mg | 2% |
| Vitamin E | 0.03 mg | <1% | 0.07 mg | <1% |
| Vitamin K | 0.2 µg | <1% | 0.49 µg | <1% |
| Thiamin (B1) | 0.04 mg | 4% | 0.11 mg | 9% |
| Riboflavin (B2) | 0.21 mg | 16% | 0.52 mg | 40% |
| Niacin (B3) | 0.11 mg | 1% | 0.28 mg | 2% |
| Vitamin B6 | 0.05 mg | 3% | 0.12 mg | 7% |
| Folate (approx.) | 11 µg | 3% | 27 µg | 7% |
| Vitamin B12 | 0.56 µg | 23% | 1.4 µg | 57% |
| Phosphorus | 144 mg | 12% | 353 mg | 28% |
| Magnesium | 17 mg | 4% | 42 mg | 10% |
| Zinc | 0.89 mg | 8% | 2.2 mg | 20% |
| Selenium | 3.3 µg | 6% | 8.1 µg | 15% |
| Copper | 0.01 mg | 1% | 0.03 mg | 4% |
| Manganese | 0 mg | <1% | 0.01 mg | <1% |
Not reported in this USDA record: Trans fat.
Source: U.S. Department of Agriculture, FoodData Central, FDC ID 170886 (SR Legacy, April 2018 final release). Values per 100 g as published in that record, imported 2026-03-13; serving weights from the same record, retrieved 2026-10-13.
% Daily Value: FDA Daily Values (2016 Nutrition Facts label rule, 21 CFR 101.9), adults and children 4+. Ranks compare the foods of the same category on this site. How we calculate.
Last updated . Values are averages for the food as described; brands, varieties and cooking change them. Not medical advice.