How many calories are in one cup of yogurt?

Yogurt has 149 calories per cup or 61 calories for every 100 grams. Most of its calories are from fat, carbohydrates and protein.

How much protein is in one cup of yogurt?

An excellent source of protein, a single cup of Yogurt contains 17% of recommended daily values or 8.5 grams of protein. However, the protein in yogurt is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in yogurt?

Yogurt is an excellent source of many nutrients, including protein, calcium, potassium and Vitamin B12. It also contains significant amounts of Vitamin A and riboflavin.

What's similar to yogurt in cooking?

Greek yogurt are similar to, or commonly paired with yogurt in cooking and recipes.

Food with Nutrition Similar to Yogurt

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Summary
Similar dairy
Similar vegan
Other Similar Foods

Yogurt source

Similar to Yogurt

A common dairy product, yogurt is an excellent source of calcium. It also has significant amounts of protein, potassium, riboflavin and Vitamin B12. One cup of yogurt contains about 149 calories.

Many foods are similar nutritionally to yogurt, including buttermilk, ricotta cheese, skim milk and milk.

We compared the key nutrients in yogurt (calcium, protein, potassium, riboflavin and Vitamin B12) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

dairy and eggs: Buttermilk, Ricotta Cheese, Skim Milk, Milk, Feta Cheese, Boiled Egg, Vanilla Ice Cream, Egg, Greek Yogurt, Fried Egg, Half and Half, Cheddar Cheese, Egg Yolk, Mozzarella Cheese

vegan: Chocolate Ice Cream, Chocolate Hazelnut Spread

other: Quarter Pounder, Big Mac, Filet O Fish

The details of the top 20 foods most nutritionally similar to yogurt are below.

dairy and eggs

There are quite a few dairy or egg products that offer similar nutritional benefits to yogurt. Buttermilk, ricotta cheese, skim milk, milk and feta cheese are all high in calcium, protein, potassium, riboflavin and or Vitamin B12.

Buttermilk

Similarity: > 95%

Buttermilk is also high in calcium and contains some of the same nutrients. Also, buttermilk contains more Vitamin D than yogurt.

For 100 grams of yogurt and buttermilk:

Yogurt (5/8 container)		Buttermilk (3/8 cup)
121	calcium (MG)	115
3.5	protein (G)	3.2
155	potassium (MG)	135
0.14	riboflavin (MG)	0.17
0.37	Vitamin B12 (UG)	0.46

However, yogurt

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	62
4.7	sugar (G)	4.9
2.1	saturated fat (G)	1.9
0.5	Vitamin C (MG)	0
27	Vitamin A (UG)	47
2	Vitamin D (IU)	52
0.06	Vitamin E (MG)	0.07
0.05	iron (MG)	0.03
0.03	thiamin (MG)	0.05
0.08	niacin (MG)	0.09
0.39	pantothenic acid (MG)	0.38
0.03	Vitamin B6 (MG)	0.04
7	folate (UG)	5
0.37	Vitamin B12 (UG)	0.46

0.989 | 0.989 | 1.31 Complete Comparison:
Buttermilk vs. Yogurt

Ricotta Cheese

Similarity: > 95%

Ricotta cheese is also high in calcium and contains some of the same nutrients. Also, ricotta cheese contains more protein, trans fat and Vitamin A than yogurt.

For 100 grams of yogurt and ricotta cheese:

Yogurt (5/8 container)		Ricotta Cheese (3.5 ounces)
121	calcium (MG)	206
3.5	protein (G)	7.5
155	potassium (MG)	219
0.14	riboflavin (MG)	0.3
0.37	Vitamin B12 (UG)	0.85

However, yogurt does contain more than ricotta cheese by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	150
4.7	sugar (G)	0.27
2.1	saturated fat (G)	6.4
0	trans fat (G)	0.33
0.5	Vitamin C (MG)	0
27	Vitamin A (UG)	120
2	Vitamin D (IU)	10
0.06	Vitamin E (MG)	0.11
0.05	iron (MG)	0.13
0.03	thiamin (MG)	0.01
0.08	niacin (MG)	0.14
0.39	pantothenic acid (MG)	0.46
0.03	Vitamin B6 (MG)	0.1
7	folate (UG)	4
0.37	Vitamin B12 (UG)	0.85

0.987 | 0.987 | 2.22 Complete Comparison:
Ricotta Cheese vs. Yogurt

Skim Milk

Similarity: > 95%

Skim milk is also high in calcium and contains some of the same nutrients. Also, skim milk contains more Vitamin A and Vitamin D than yogurt.

For 100 grams of yogurt and skim milk:

Yogurt (5/8 container)		Skim Milk (3/8 cup)
121	calcium (MG)	122
3.5	protein (G)	3.4
155	potassium (MG)	156
0.14	riboflavin (MG)	0.18
0.37	Vitamin B12 (UG)	0.5

However, yogurt does contain more than skim milk by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	34
4.7	sugar (G)	5.1
2.1	saturated fat (G)	0.06
0.5	Vitamin C (MG)	0
27	Vitamin A (UG)	61
2	Vitamin D (IU)	47
0.06	Vitamin E (MG)	0.01
0.05	iron (MG)	0.03
0.03	thiamin (MG)	0.05
0.08	niacin (MG)	0.09
0.39	pantothenic acid (MG)	0.36
0.03	Vitamin B6 (MG)	0.04
7	folate (UG)	5
0.37	Vitamin B12 (UG)	0.5

0.986 | 0.986 | 1.3 Complete Comparison:
Skim Milk vs. Yogurt

Milk

Similarity: > 95%

Milk is also high in calcium and contains some of the same nutrients. Also, milk contains more Vitamin A, Vitamin D and Vitamin B12 than yogurt.

For 100 grams of yogurt and milk:

Yogurt (5/8 container)		Milk (3/8 cup)
121	calcium (MG)	120
3.5	protein (G)	3.3
155	potassium (MG)	140
0.14	riboflavin (MG)	0.19
0.37	Vitamin B12 (UG)	0.53

However, yogurt

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	50
4.7	sugar (G)	5.1
2.1	saturated fat (G)	1.3
0	trans fat (G)	0.09
0.5	Vitamin C (MG)	0.2
27	Vitamin A (UG)	55
2	Vitamin D (IU)	49
0.06	Vitamin E (MG)	0.03
0.05	iron (MG)	0.02
0.03	thiamin (MG)	0.04
0.08	niacin (MG)	0.09
0.39	pantothenic acid (MG)	0.36
0.03	Vitamin B6 (MG)	0.04
7	folate (UG)	5
0.37	Vitamin B12 (UG)	0.53

0.983 | 0.983 | 1.33 Complete Comparison:
Milk vs. Yogurt

Feta Cheese

Similarity: > 95%

More nutritionally dense than yogurt, feta cheese is also high in calcium and contains some of the same nutrients. Also, feta cheese contains more protein, Vitamin A and iron than yogurt.

For 100 grams of yogurt and feta cheese:

Yogurt (5/8 container)		Feta Cheese (5/8 cup)
121	calcium (MG)	493
3.5	protein (G)	14
155	potassium (MG)	62
0.14	riboflavin (MG)	0.84
0.37	Vitamin B12 (UG)	1.7

However, yogurt does contain more potassium than feta cheese by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	265
4.7	sugar (G)	0
2.1	saturated fat (G)	13
0.5	Vitamin C (MG)	0
27	Vitamin A (UG)	125
2	Vitamin D (IU)	16
0.06	Vitamin E (MG)	0.18
0.05	iron (MG)	0.65
0.03	thiamin (MG)	0.15
0.08	niacin (MG)	0.99
0.39	pantothenic acid (MG)	0.97
0.03	Vitamin B6 (MG)	0.42
7	folate (UG)	32
0.37	Vitamin B12 (UG)	1.7

0.971 | 0.971 | 5.04 Complete Comparison:
Feta Cheese vs. Yogurt

Boiled Egg

Similarity: > 95%

More nutritionally dense than yogurt, boiled egg is also high in calcium and contains some of the same nutrients. Also, boiled egg contains more protein, Vitamin A and Vitamin D than yogurt.

For 100 grams of yogurt and boiled egg:

Yogurt (5/8 container)		Boiled Egg (3/4 cup)
121	calcium (MG)	50
3.5	protein (G)	13
155	potassium (MG)	126
0.14	riboflavin (MG)	0.51
0.37	Vitamin B12 (UG)	1.1

However, yogurt

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	155
4.7	sugar (G)	1.1
2.1	saturated fat (G)	3.3
0.5	Vitamin C (MG)	0
27	Vitamin A (UG)	149
2	Vitamin D (IU)	87
0.06	Vitamin E (MG)	1
0.05	iron (MG)	1.2
0.03	thiamin (MG)	0.07
0.08	niacin (MG)	0.06
0.39	pantothenic acid (MG)	1.4
0.03	Vitamin B6 (MG)	0.12
7	folate (UG)	44
0.37	Vitamin B12 (UG)	1.1

0.957 | 0.957 | 3.59 Complete Comparison:
Boiled Egg vs. Yogurt

Vanilla Ice Cream

Similarity: > 95%

Vanilla ice cream is also high in calcium and contains some of the same nutrients. Also, vanilla ice cream contains more dietary fiber and Vitamin A than yogurt.

For 100 grams of yogurt and vanilla ice cream:

Yogurt (5/8 container)		Vanilla Ice Cream (1.5 serving)
121	calcium (MG)	128
3.5	protein (G)	3.5
155	potassium (MG)	199
0.14	riboflavin (MG)	0.24
0.37	Vitamin B12 (UG)	0.39

However, yogurt

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	207
0	dietary fiber (G)	0.7
4.7	sugar (G)	21
2.1	saturated fat (G)	6.8
0.5	Vitamin C (MG)	0.6
27	Vitamin A (UG)	118
2	Vitamin D (IU)	8
0.06	Vitamin E (MG)	0.3
0.05	iron (MG)	0.09
0.03	thiamin (MG)	0.04
0.08	niacin (MG)	0.12
0.39	pantothenic acid (MG)	0.58
0.03	Vitamin B6 (MG)	0.05
7	folate (UG)	5
0.37	Vitamin B12 (UG)	0.39

0.954 | 0.954 | 1.82 Complete Comparison:
Vanilla Ice Cream vs. Yogurt

Egg

Similarity: > 95%

More nutritionally dense than yogurt, egg is also high in calcium and contains some of the same nutrients. Also, egg contains more protein, Vitamin A and Vitamin D than yogurt.

For 100 grams of yogurt and egg:

Yogurt (5/8 container)		Egg (2 large)
121	calcium (MG)	56
3.5	protein (G)	13
155	potassium (MG)	138
0.14	riboflavin (MG)	0.46
0.37	Vitamin B12 (UG)	0.89

However, yogurt does contain more than egg by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	143
4.7	sugar (G)	0.37
2.1	saturated fat (G)	3.1
0	trans fat (G)	0.04
0.5	Vitamin C (MG)	0
27	Vitamin A (UG)	160
2	Vitamin D (IU)	82
0.06	Vitamin E (MG)	1.1
0.05	iron (MG)	1.8
0.03	thiamin (MG)	0.04
0.08	niacin (MG)	0.08
0.39	pantothenic acid (MG)	1.5
0.03	Vitamin B6 (MG)	0.17
7	folate (UG)	47
0.37	Vitamin B12 (UG)	0.89

0.951 | 0.951 | 3.59 Complete Comparison:
Egg vs. Yogurt

Greek Yogurt

Similarity: > 95%

Greek yogurt is also high in calcium and contains some of the same nutrients. Also, greek yogurt contains more protein, Vitamin A and riboflavin than yogurt.

For 100 grams of yogurt and greek yogurt:

Yogurt (5/8 container)		Greek Yogurt (1/2 container)
121	calcium (MG)	115
3.5	protein (G)	10
155	potassium (MG)	141
0.14	riboflavin (MG)	0.23
0.37	Vitamin B12 (UG)	0.52

However, yogurt

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	73
4.7	sugar (G)	3.6
2.1	saturated fat (G)	1.2
0	trans fat (G)	0.06
0.5	Vitamin C (MG)	0.8
27	Vitamin A (UG)	90
2	Vitamin D (IU)	0
0.06	Vitamin E (MG)	0.04
0.05	iron (MG)	0.04
0.03	thiamin (MG)	0.04
0.08	niacin (MG)	0.2
0.39	pantothenic acid (MG)	0.47
0.03	Vitamin B6 (MG)	0.06
7	folate (UG)	12
0.37	Vitamin B12 (UG)	0.52

0.949 | 0.949 | 1.79 Complete Comparison:
Greek Yogurt vs. Yogurt

Fried Egg

Similarity: > 95%

More nutritionally dense than yogurt, fried egg is also high in calcium and contains some of the same nutrients. Also, fried egg contains more protein, Vitamin A and Vitamin D than yogurt.

For 100 grams of yogurt and fried egg:

Yogurt (5/8 container)		Fried Egg (2.25 large)
121	calcium (MG)	62
3.5	protein (G)	14
155	potassium (MG)	152
0.14	riboflavin (MG)	0.5
0.37	Vitamin B12 (UG)	0.97

However, yogurt does contain more than fried egg by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	196
4.7	sugar (G)	0.4
2.1	saturated fat (G)	4.3
0	trans fat (G)	0.04
0.5	Vitamin C (MG)	0
27	Vitamin A (UG)	219
2	Vitamin D (IU)	88
0.06	Vitamin E (MG)	1.3
0.05	iron (MG)	1.9
0.03	thiamin (MG)	0.04
0.08	niacin (MG)	0.08
0.39	pantothenic acid (MG)	1.7
0.03	Vitamin B6 (MG)	0.18
7	folate (UG)	51
0.37	Vitamin B12 (UG)	0.97

0.948 | 0.948 | 4.12 Complete Comparison:
Fried Egg vs. Yogurt

Half and Half

Similarity: > 95%

Half and half is also high in calcium and contains some of the same nutrients. Also, half and half contains more trans fat, Vitamin A and Vitamin D than yogurt.

For 100 grams of yogurt and half and half:

Yogurt (5/8 container)		Half and Half (3.5 fls)
121	calcium (MG)	107
3.5	protein (G)	3.1
155	potassium (MG)	132
0.14	riboflavin (MG)	0.19
0.37	Vitamin B12 (UG)	0.19

However, yogurt does contain more Vitamin B12 than half and half by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	131
4.7	sugar (G)	4.1
2.1	saturated fat (G)	7
0	trans fat (G)	0.46
0.5	Vitamin C (MG)	0.9
27	Vitamin A (UG)	97
2	Vitamin D (IU)	2
0.06	Vitamin E (MG)	0.25
0.05	iron (MG)	0.05
0.03	thiamin (MG)	0.03
0.08	niacin (MG)	0.11
0.39	pantothenic acid (MG)	0.54
0.03	Vitamin B6 (MG)	0.05
7	folate (UG)	3
0.37	Vitamin B12 (UG)	0.19

0.946 | 0.946 | 1.4 Complete Comparison:
Half and Half vs. Yogurt

Cheddar Cheese

Similarity: > 90%

More nutritionally dense than yogurt, cheddar cheese is also high in calcium and contains some of the same nutrients. Also, cheddar cheese contains more protein, Vitamin A and Vitamin D than yogurt.

For 100 grams of yogurt and cheddar cheese:

Yogurt (5/8 container)		Cheddar Cheese (3/4 cup)
121	calcium (MG)	710
3.5	protein (G)	23
155	potassium (MG)	76
0.14	riboflavin (MG)	0.43
0.37	Vitamin B12 (UG)	1.1

However, yogurt does contain more potassium than cheddar cheese by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	403
4.7	sugar (G)	0.48
2.1	saturated fat (G)	19
0.5	Vitamin C (MG)	0
27	Vitamin A (UG)	337
2	Vitamin D (IU)	24
0.06	Vitamin E (MG)	0.71
0.05	iron (MG)	0.14
0.03	thiamin (MG)	0.03
0.08	niacin (MG)	0.06
0.39	pantothenic acid (MG)	0.41
0.03	Vitamin B6 (MG)	0.07
7	folate (UG)	27
0.37	Vitamin B12 (UG)	1.1

0.94 | 0.94 | 5.35 Complete Comparison:
Cheddar Cheese vs. Yogurt

Egg Yolk

Similarity: > 90%

More nutritionally dense than yogurt, egg yolk is also high in calcium and contains some of the same nutrients. Also, egg yolk contains more protein, Vitamin A and Vitamin D than yogurt.

For 100 grams of yogurt and egg yolk:

Yogurt (5/8 container)		Egg Yolk (6 large)
121	calcium (MG)	129
3.5	protein (G)	16
155	potassium (MG)	109
0.14	riboflavin (MG)	0.53
0.37	Vitamin B12 (UG)	2

However, yogurt does contain more potassium than egg yolk by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	322
4.7	sugar (G)	0.56
2.1	saturated fat (G)	9.6
0.5	Vitamin C (MG)	0
27	Vitamin A (UG)	381
2	Vitamin D (IU)	218
0.06	Vitamin E (MG)	2.6
0.05	iron (MG)	2.7
0.03	thiamin (MG)	0.18
0.08	niacin (MG)	0.02
0.39	pantothenic acid (MG)	3
0.03	Vitamin B6 (MG)	0.35
7	folate (UG)	146
0.37	Vitamin B12 (UG)	2

0.937 | 0.937 | 6.97 Complete Comparison:
Egg Yolk vs. Yogurt

Mozzarella Cheese

Similarity: > 90%

More nutritionally dense than yogurt, mozzarella cheese is also high in calcium and contains some of the same nutrients. Also, mozzarella cheese contains more protein, Vitamin A and Vitamin D than yogurt.

For 100 grams of yogurt and mozzarella cheese:

Yogurt (5/8 container)		Mozzarella Cheese (3.5 ounces)
121	calcium (MG)	575
3.5	protein (G)	22
155	potassium (MG)	75
0.14	riboflavin (MG)	0.27
0.37	Vitamin B12 (UG)	0.73

However, yogurt does contain more potassium than mozzarella cheese by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	318
4.7	sugar (G)	1
2.1	saturated fat (G)	16
0.5	Vitamin C (MG)	0
27	Vitamin A (UG)	197
2	Vitamin D (IU)	18
0.06	Vitamin E (MG)	0.21
0.05	iron (MG)	0.2
0.03	thiamin (MG)	0.02
0.08	niacin (MG)	0.09
0.39	pantothenic acid (MG)	0.07
0.03	Vitamin B6 (MG)	0.06
7	folate (UG)	8
0.37	Vitamin B12 (UG)	0.73

0.917 | 0.917 | 3.88 Complete Comparison:
Mozzarella Cheese vs. Yogurt

vegan

Chocolate Ice Cream

Similarity: > 95%

Chocolate ice cream is also high in calcium and contains some of the same nutrients. Also, chocolate ice cream contains more dietary fiber and Vitamin A than yogurt.

For 100 grams of yogurt and chocolate ice cream:

Yogurt (5/8 container)		Chocolate Ice Cream (1.75 serving)
121	calcium (MG)	109
3.5	protein (G)	3.8
155	potassium (MG)	249
0.14	riboflavin (MG)	0.19
0.37	Vitamin B12 (UG)	0.29

However, yogurt

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	216
0	dietary fiber (G)	1.2
4.7	sugar (G)	25
2.1	saturated fat (G)	6.8
0.5	Vitamin C (MG)	0.7
27	Vitamin A (UG)	118
2	Vitamin D (IU)	8
0.06	Vitamin E (MG)	0.3
0.05	iron (MG)	0.93
0.03	thiamin (MG)	0.04
0.08	niacin (MG)	0.23
0.39	pantothenic acid (MG)	0.55
0.03	Vitamin B6 (MG)	0.06
7	folate (UG)	16
0.37	Vitamin B12 (UG)	0.29

0.953 | 0.953 | 2 Complete Comparison:
Chocolate Ice Cream vs. Yogurt

Chocolate Hazelnut Spread

Similarity: > 90%

More nutritionally dense than yogurt, chocolate hazelnut spread is also high in calcium and contains some of the same nutrients. Also, chocolate hazelnut spread contains more dietary fiber and protein than yogurt.

For 100 grams of yogurt and chocolate hazelnut spread:

Yogurt (5/8 container)		Chocolate Hazelnut Spread (2.75 servings)
121	calcium (MG)	108
3.5	protein (G)	5.4
155	potassium (MG)	407
0.14	riboflavin (MG)	0.17
0.37	Vitamin B12 (UG)	0.27

However, yogurt does contain more Vitamin A than chocolate hazelnut spread by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	539
0	dietary fiber (G)	5.4
4.7	sugar (G)	54
2.1	saturated fat (G)	28
0.5	Vitamin C (MG)	0
27	Vitamin A (UG)	1
2	Vitamin D (IU)	0
0.06	Vitamin E (MG)	5
0.05	iron (MG)	4.4
0.03	thiamin (MG)	0.09
0.08	niacin (MG)	0.43
0.39	pantothenic acid (MG)	0.36
0.03	Vitamin B6 (MG)	0.08
7	folate (UG)	14
0.37	Vitamin B12 (UG)	0.27

0.934 | 0.934 | 3.84 Complete Comparison:
Chocolate Hazelnut Spread vs. Yogurt

other

Quarter Pounder

Similarity: > 90%

More nutritionally dense than yogurt, quarter pounder is also high in calcium and contains some of the same nutrients. Also, quarter pounder contains more dietary fiber, protein and iron than yogurt.

For 100 grams of yogurt and quarter pounder:

Yogurt (5/8 container)		Quarter Pounder (5/8 burger)
121	calcium (MG)	84
3.5	protein (G)	14
155	potassium (MG)	227
0.14	riboflavin (MG)	0.34
0.37	Vitamin B12 (UG)	1.3

However, yogurt does contain more Vitamin A, pantothenic acid and Vitamin B6 than quarter pounder by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	244
0	dietary fiber (G)	1.6
4.7	sugar (G)	5.1
2.1	saturated fat (G)	4
0.5	Vitamin C (MG)	0.9
27	Vitamin A (UG)	0
2	Vitamin D (IU)	0
0.06	Vitamin E (MG)	0
0.05	iron (MG)	2.4
0.03	thiamin (MG)	0.18
0.08	niacin (MG)	4.5
0.39	pantothenic acid (MG)	0
0.03	Vitamin B6 (MG)	0
7	folate (UG)	56
0.37	Vitamin B12 (UG)	1.3

0.937 | 0.937 | 3.23 Complete Comparison:
Quarter Pounder vs. Yogurt

Big Mac

Similarity: > 90%

More nutritionally dense than yogurt, big mac is also high in calcium and contains some of the same nutrients. Also, big mac contains more dietary fiber, protein and iron than yogurt.

For 100 grams of yogurt and big mac:

Yogurt (5/8 container)		Big Mac (1/2 burger)
121	calcium (MG)	116
3.5	protein (G)	12
155	potassium (MG)	181
0.14	riboflavin (MG)	0.21
0.37	Vitamin B12 (UG)	0.88

However, yogurt does contain more Vitamin A, pantothenic acid and Vitamin B6 than big mac by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	257
0	dietary fiber (G)	1.6
4.7	sugar (G)	4
2.1	saturated fat (G)	3.8
0.5	Vitamin C (MG)	0.4
27	Vitamin A (UG)	0
2	Vitamin D (IU)	0
0.06	Vitamin E (MG)	0
0.05	iron (MG)	2
0.03	thiamin (MG)	0.18
0.08	niacin (MG)	3.4
0.39	pantothenic acid (MG)	0
0.03	Vitamin B6 (MG)	0
7	folate (UG)	46
0.37	Vitamin B12 (UG)	0.88

0.932 | 0.932 | 2.72 Complete Comparison:
Big Mac vs. Yogurt

Filet O Fish

Similarity: > 90%

More nutritionally dense than yogurt, filet o fish is also high in calcium and contains some of the same nutrients. Moreover, filet o fish contains more dietary fiber, protein, trans fat and iron than yogurt.

For 100 grams of yogurt and filet o fish:

Yogurt (5/8 container)		Filet O Fish (3/4 sandwich)
121	calcium (MG)	120
3.5	protein (G)	11
155	potassium (MG)	220
0.14	riboflavin (MG)	0.13
0.37	Vitamin B12 (UG)	1.1

However, yogurt does contain more Vitamin A, pantothenic acid and Vitamin B6 than filet o fish by weight.

Here is a comparison of the rest of nutrients:

61	calories (KCAL)	282
0	dietary fiber (G)	1.4
4.7	sugar (G)	3.7
2.1	saturated fat (G)	2.8
0	trans fat (G)	0.13
0.5	Vitamin C (MG)	0.3
27	Vitamin A (UG)	0
2	Vitamin D (IU)	0
0.06	Vitamin E (MG)	1.2
0.05	iron (MG)	1.6
0.03	thiamin (MG)	0.21
0.08	niacin (MG)	2.2
0.39	pantothenic acid (MG)	0
0.03	Vitamin B6 (MG)	0
7	folate (UG)	21
0.37	Vitamin B12 (UG)	1.1

0.929 | 0.929 | 3.13 Complete Comparison:
Filet O Fish vs. Yogurt

Other Nutritional Substitutes

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