Yogurt, plain, low fat

1 cup, (8 fl oz) (245 g): 154 kcal, 12.9 g protein, 17.2 g carbohydrate and 3.8 g fat.

Compare with another food

Nutrition Facts

Serving size1 cup, (8 fl oz) (245 g)

Amount per serving

Calories150

% Daily Value*

Total Fat 4g	5%
Saturated Fat 2.5g	12%
Trans Fat —
Cholesterol 15mg	5%
Sodium 170mg	7%
Total Carbohydrate 17g	6%
Dietary Fiber 0g	0%
Total Sugars 17g
Includes Added Sugars ≤17g	≤34%
Protein 13g	26%
Vitamin D 0mcg	0%
Calcium 450mg	35%
Iron 0.2mg	0%
Potassium 570mg	10%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 1 cup, (8 fl oz) (245 g) gives you

High in Protein (26% DV), Calcium (34% DV), Phosphorus (28% DV), Zinc (20% DV), Riboflavin (B2) (40% DV), Pantothenic acid (B5) (29% DV), Vitamin B12 (57% DV)

Low in total fat, cholesterol

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

33% protein · 45% carbohydrate · 22% fat

Protein: 13 g 33%
Carbs: 17 g 45%
Fat: 4 g 22%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 82% of foods
Protein: more than 39% of foods
Total fat: less than 68% of foods
Carbohydrate: more than 49% of foods
Dietary fiber: none
Total sugars: less than 26% of foods
Sodium: less than 52% of foods

All nutrients (56)

Amounts for 1 cup, (8 fl oz) (245 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (6)
Nutrient	Portion	100 g	% DV
Calories	154 kcal	63 kcal
Protein	12.9 g	5.25 g	26%
Carbohydrate	17.2 g	7.04 g	6%
Dietary fiber	0 g	0 g	0%
Total sugars	17.2 g	7.04 g
Water	208 g	85.1 g

Fats and fatty acids (7)
Nutrient	Portion	100 g	% DV
Total fat	3.8 g	1.55 g	5%
Saturated fat	2.45 g	1 g	12%
Monounsaturated fat	1.04 g	0.426 g
Polyunsaturated fat	0.108 g	0.044 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	14.7 mg	6 mg	5%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	448 mg	183 mg	34%
Iron	0.196 mg	0.08 mg	1%
Magnesium	41.6 mg	17 mg	10%
Phosphorus	353 mg	144 mg	28%
Potassium	573 mg	234 mg	12%
Sodium	172 mg	70 mg	7%
Zinc	2.18 mg	0.89 mg	20%
Copper	0.032 mg	0.013 mg	4%
Manganese	0.01 mg	0.004 mg	0%
Selenium	8.09 mcg	3.3 mcg	15%

Vitamins (13)
Nutrient	Portion	100 g	% DV
Vitamin A	34.3 mcg	14 mcg	4%
Vitamin C	1.96 mg	0.8 mg	2%
Vitamin D	0 mcg	0 mcg	0%
Vitamin E	0.073 mg	0.03 mg	0%
Vitamin K	0.49 mcg	0.2 mcg	0%
Thiamin (B1)	0.108 mg	0.044 mg	9%
Riboflavin (B2)	0.524 mg	0.214 mg	40%
Niacin (B3)	0.279 mg	0.114 mg	2%
Pantothenic acid (B5)	1.45 mg	0.591 mg	29%
Vitamin B6	0.12 mg	0.049 mg	7%
Folate	26.9 mcg	11 mcg	7%
Vitamin B12	1.37 mcg	0.56 mcg	57%
Choline	37.2 mg	15.2 mg	7%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.073 g	0.03 g
Threonine	0.529 g	0.216 g
Isoleucine	0.701 g	0.286 g
Leucine	1.3 g	0.529 g
Lysine	1.15 g	0.471 g
Methionine	0.38 g	0.155 g
Cystine	0.118 g	0.048 g
Phenylalanine	0.701 g	0.286 g
Tyrosine	0.649 g	0.265 g
Valine	1.06 g	0.434 g
Arginine	0.387 g	0.158 g
Histidine	0.319 g	0.13 g
Alanine	0.551 g	0.225 g
Aspartic acid	1.02 g	0.416 g
Glutamic acid	2.52 g	1.03 g
Glycine	0.311 g	0.127 g
Proline	1.52 g	0.622 g
Serine	0.796 g	0.325 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 170886(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.