Nutrition for Yogurt
Calories, Protein, Vitamins and More
Yogurt Nutrition Summary
One cup of yogurt (245 grams or 0.5 lb) contains 149 calories and 8.5 grams of protein. Yogurt consist of 88% water, 5% carbohydrates, 4% protein, and 3% fat.Yogurt is an excellent source of many nutrients, including protein, calcium, potassium and Vitamin B12. It also contains significant amounts of Vitamin A, riboflavin, zinc and phosphorus.
In one cup of yogurt:
- Calories: 149
- Protein: 8.5 g
- Sugar: 11.4 g
- Fat: 8 g, (Saturated: 5.1 g)
- Cholesterol: 31.9 mg
- Sodium: 112.7 mg
See the Yogurt Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Yogurt, plain, whole milk.
Calories in Yogurt
Yogurt has 149 calories per cup or 61 calories for every 100 grams. Most of its calories are from fat, carbohydrates and protein.48% of calories in yogurt are from fat, 30% of calories are from carbohydrates and 22% of calories are from protein.
Calories from Carbs
A good portion, or 30% of the calories in yogurt are from carbohydrates.
The carbs in yogurt are mostly in the form of sugar (100%).
- Sugar: 11.4 g
Calories from Fat
A substantial amount, or 48% of the calories in Yogurt are from fat. Yogurt has a moderate amount of total fat, with 8 grams or 12% of recommended daily values per cup. Most of the fat in yogurt are saturated.
Yogurt contains 31.9 mg of cholesterol and no trans-fat.
Yogurt contains 31.9 mg of cholesterol and no trans-fat.
- Total fat: 8 g
- Cholesterol: 31.9 mg
- Saturated fat: 5.1 g
- Monounsaturated fat: 2.2 g
- Polyunsaturated fat: 0.2 g
Omega-6 in Yogurt
A source of omega-6 fatty acids, every cup of yogurt contains a total of 0.2 grams of omega-6.
[2]
- linoleic acid: 0.16 g
Calories Similar to Yogurt
Some other dairy or egg products with similar calories to yogurt by weight:- Buttermilk: +2 calories
- Egg White: -22 calories
- Milk: -27 calories
- Kefir: -44 calories
Protein in Yogurt
An excellent source of protein, a single cup of Yogurt contains 17% of recommended daily values or 8.5 grams of protein. In addition, yogurt contains significant amounts of all 9 essential amino acids.- Protein: 8.5 g
- Tryptophan: 0.05 g
- Threonine: 0.35 g
- Isoleucine: 0.46 g
- Leucine: 0.86 g
- Lysine: 0.76 g
- Methionine: 0.25 g
- Phenylalanine: 0.46 g
- Valine: 0.7 g
- Histidine: 0.21 g
Protein Similar to Yogurt
Some other dairy or egg products with similar amounts of protein to yogurt by weight:- Vanilla Ice Cream: +0.1 grams
- Milk: -0.4 grams
- Whipping Cream: -0.7 grams
- Kefir: +0.8 grams
Vitamins and Minerals in Yogurt
An good source of many nutrients, yogurt contains abundant amounts of calcium, potassium and Vitamin B12. In fact, a single cup of yogurt contains 38% of recommended daily values or 0.9 ug of Vitamin B12. Also an excellent source of calcium, a single cup of yogurt contains 30% of recommended daily values or 296.5 milligrams of calcium.Vitamins in yogurt (1 cup):
- Vitamin a: 66.2 ug
- Thiamin: 0.1 mg
- Riboflavin: 0.3 mg
- Niacin: 0.2 mg
- Vitamin b6: 0.1 mg
- Vitamin c: 1.2 mg
- Vitamin e: 0.1 mg
- Folate: 17.2 ug
- Vitamin b12: 0.9 ug
- Vitamin k: 0.5 ug
- Calcium: 296.5 mg
- Potassium: 379.8 mg
- Iron: 0.1 mg
- Magnesium: 29.4 mg
- Zinc: 1.4 mg
- Selenium: 5.4 ug
- Phosphorus: 232.8 mg
- Choline: 37.2 mg
Similar to Yogurt for Vitamin B12
Here are some other dairy or egg products with similarly abundant amounts of Vitamin B12 to yogurt:- Vanilla Ice Cream: +0.05 UG
- Cottage Cheese: +0.15 UG
- Condensed Milk: +0.17 UG
- Whole Milk: +0.2 UG
Yogurt Nutrition Chart
|
Yogurt:
(
cup
-
245g )
|
||
|---|---|---|
| calories |
|
149KCAL 8% |
| carbohydrates |
|
11G 5% |
| sugar | 11G | |
| total fat |
|
8G 12% |
| saturated fat |
|
5.1G 29% |
| monounsaturated fat | 2.2G | |
| polyunsaturated fat | 0.23G | |
| protein |
|
8.5G 17% |
| cholesterol | 32MG | |
| sodium |
|
113MG 8% |
| Vitamin A |
|
66UG 10% |
| Vitamin C |
|
1.2MG 2% |
| Vitamin D |
|
4.9IU 1% |
| calcium |
|
296MG 30% |
| iron |
|
0.12MG 1% |
| magnesium |
|
29MG 10% |
| potassium |
|
380MG 17% |
| thiamin (Vitamin B1) |
|
0.07MG 7% |
| riboflavin (Vitamin B2) |
|
0.35MG 32% |
| niacin (Vitamin B3) |
|
0.18MG 1% |
| Vitamin B6 |
|
0.08MG 6% |
| pantothenic acid (Vitamin B5) |
|
0.95MG 19% |
| folate (Vitamin B9) |
|
17UG 4% |
| Vitamin B12 |
|
0.91UG 38% |
| Vitamin K |
|
0.49UG 1% |
| Vitamin E |
|
0.15MG 1% |
| choline |
|
37MG 9% |
| fluoride |
|
29UG 1% |
| manganese |
|
0.01MG 1% |
| zinc |
|
1.4MG 18% |
| copper |
|
0.02MG 2% |
| phosphorus |
|
233MG 33% |
| selenium |
|
5.4UG 10% |