Food guide

Plain Yogurt

Unstrained plain yogurt, lighter in protein than Greek styles, with live cultures in most chilled pots.

DairyFermented

Plain Yogurt, a nutrient-dense dairy food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of plain yogurt for fair comparison. Typical serving: 150 g — 95 kcal per 150 g serving.

Nutrition information for Plain Yogurt
Nutrient	Per 100 g	Per serving (150 g)	Per 100 kcal
Energy	63 kcal	95 kcal	100 kcal
Protein	5.3 g	7.9 g	8.3 g
Carbohydrate	7.1 g	10.6 g	11.2 g
Fat	1.5 g	2.3 g	2.4 g
Fibre	0 g	0 g	0 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of plain yogurt, with a typical serving and FDA Daily Value for adults.

Micronutrients for Plain Yogurt
Nutrient	Per 100 g	Per serving (150 g)	% DV
Vitamins
Vitamin A	14 µg	21 µg	2%
Vitamin C	0.8 mg	1.2 mg	<1%
Vitamin D	0.025 µg	0.038 µg	<1%
Vitamin E	0.03 mg	0.045 mg	<1%
Vitamin K	0.2 µg	0.3 µg	<1%
Thiamin	0.044 mg	0.066 mg	4%
Riboflavin	0.21 mg	0.32 mg	16%
Niacin	0.11 mg	0.17 mg	<1%
Vitamin B6	0.049 mg	0.074 mg	3%
Folate	11 µg	16.5 µg	3%
Vitamin B12	0.56 µg	0.84 µg	23%
Pantothenic acid	0.59 mg	0.89 mg	12%
Choline	15.2 mg	22.8 mg	3%
Minerals
Calcium	183 mg	275 mg	14%
Iron	0.08 mg	0.12 mg	<1%
Magnesium	17 mg	25.5 mg	4%
Phosphorus	144 mg	216 mg	12%
Potassium	234 mg	351 mg	5%
Sodium	70 mg	105 mg	3%
Zinc	0.89 mg	1.3 mg	8%
Selenium	3.3 µg	5 µg	6%
Copper	0.013 mg	0.02 mg	1%
Manganese	0.004 mg	0.006 mg	<1%

Source: USDA FoodData Central — Yogurt, plain, low fat

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat plain yogurt?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
Unstrained plain yogurt, lighter in protein than Greek styles, with live cultures in most chilled pots.

How to include it

Use as a protein side or in cooking rather than as a sweetened dessert.
Typical pairing ideas: Berries, Oats, Honey.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.