Nutrition for Vanilla Yogurt

Vanilla Yogurt Nutrition Summary

One cup of vanilla yogurt (245 grams or 0.5 lb) contains 245 calories and 11.9 grams of protein. Vanilla yogurt consist of 78% water, 14% carbohydrates, 5% protein, and 3% fat.

Vanilla yogurt is an excellent source of many nutrients, including carbohydrates, protein, calcium, potassium, riboflavin and Vitamin B12. It also contains significant amounts of Vitamin A, magnesium, selenium, phosphorus and zinc.

In one cup of vanilla yogurt:

• Calories: 245
• Protein: 11.9 g
• Sugar: 33.2 g
• Fat: 7.7 g, (Saturated: 4.9 g)
• Cholesterol: 24.5 mg
• Sodium: 159.3 mg

There is no significant amounts of dietary fiber in vanilla yogurt.

See the Vanilla Yogurt Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Yogurt, vanilla, whole milk.

Calories in Vanilla Yogurt

Vanilla yogurt has 245 calories per cup or 100 calories for every 100 grams. Most of its calories are from carbohydrates, fat and protein.

53% of calories in vanilla yogurt are from carbohydrates, 28% of calories are from fat and 19% of calories are from protein.

Calories from Carbs

Calories from Fat

Omega-6 in Vanilla Yogurt

Calories Similar to Vanilla Yogurt

Some other dairy or egg products with similar calories to vanilla yogurt by weight:

• Cottage Cheese: -5 calories
• Half and Half: +76 calories
• Buttermilk: -93 calories
• Whole Milk: -96 calories

Protein in Vanilla Yogurt

An excellent source of protein, a single cup of Vanilla Yogurt contains 24% of recommended daily values or 11.9 grams of protein.

Protein Similar to Vanilla Yogurt

Some other dairy or egg products with similar amounts of protein to vanilla yogurt by weight:

• Semisweet Chocolate: -1 grams
• Kefir: -2.6 grams
• Cream Cheese: +3.2 grams
• Vanilla Ice Cream: -3.3 grams

Vitamins and Minerals in Vanilla Yogurt

An good source of many nutrients, vanilla yogurt contains abundant amounts of calcium, potassium, riboflavin and Vitamin B12. In fact, a single cup of vanilla yogurt contains 53% of recommended daily values or 1.3 ug of Vitamin B12. Also an excellent source of riboflavin, a single cup of vanilla yogurt contains 44% of recommended daily values or 0.5 milligrams of riboflavin.

Vitamins in vanilla yogurt (1 cup):

• Vitamin a: 68.6 ug
• Thiamin: 0.1 mg
• Riboflavin: 0.5 mg
• Niacin: 0.3 mg
• Vitamin b6: 0.1 mg
• Vitamin c: 2 mg
• Vitamin e: 0.2 mg
• Folate: 27 ug
• Vitamin b12: 1.3 ug
• Vitamin k: 0.7 ug

Minerals in vanilla yogurt (1 cup):

• Calcium: 411.6 mg
• Potassium: 526.8 mg
• Iron: 0.2 mg
• Magnesium: 39.2 mg
• Zinc: 2 mg
• Selenium: 11.8 ug
• Phosphorus: 323.4 mg
• Choline: 37.5 mg

There is no significant amounts of copper, manganese or pantothenic acid in vanilla yogurt.

Similar to Vanilla Yogurt for Vitamin B12

Here are some other dairy or egg products with similarly abundant amounts of Vitamin B12 to vanilla yogurt:

• Greek Yogurt: same
• Milk: +0.02 UG
• Cottage Cheese: -0.22 UG

Vanilla Yogurt Nutrition Chart

Vanilla Yogurt in Cooking

Vanilla yogurt is in the top 25% most popular ingredients for recipes. Most recipes call for one or two cups of vanilla yogurt.

Friends and Relatives of Vanilla Yogurt

Foods commonly cooked with vanilla yogurt:

• Kiwi
• Nectarine