Yogurt, low fat milk, plain
Common food
Photo: Wikipedia
This is plain, low-fat yogurt, a smooth and creamy fermented dairy product with a clean, tangy flavor and a texture ranging from pourable to thick depending on the brand. It's a nutritional powerhouse, packing over 5 grams of high-quality protein into a modest 63-calorie serving, making it an exceptional choice for a protein-rich snack or ingredient.
Calorie split: 33% protein · 45% carbs · 22% fat
↓ Full nutrition💚 Why it's loved
People adore its creamy texture and clean, tangy taste that acts as a perfect canvas for toppings like fruit, granola, or honey. It's a beloved staple in countless cuisines, from a simple breakfast bowl to a cooling raita in Indian meals.
⚠️ Watch-outs & how to enjoy it better
The natural tanginess can be off-putting to some, and its lactose content, though reduced by fermentation, may still cause discomfort for those with severe lactose intolerance. To mitigate, try smaller portions, pair it with high-fiber foods like berries to slow sugar absorption, or choose a brand with added live cultures which can aid digestion.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Naturally rich in calcium for bone health.
- Contains probiotics from live active cultures.
- Low in fat while remaining satisfying.
- Versatile base for both sweet and savory dishes.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The bacteria used to ferment yogurt, primarily *Lactobacillus bulgaricus* and *Streptococcus thermophilus*, were first identified and named by a Bulgarian scientist, Dr. Stamen Grigorov, in 1905.
Full nutrition (USDA data · scales with serving)
| Water | 85.1 g |
| Energy | 63.0 kcal |
| Protein | 5.3 g |
| Total lipid (fat) | 1.6 g |
| Carbohydrate, by difference | 7.0 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 7.0 g |
| Calcium, Ca | 183 mg |
| Iron, Fe | 0.08 mg |
| Magnesium, Mg | 17.0 mg |
| Phosphorus, P | 144 mg |
| Potassium, K | 234 mg |
| Sodium, Na | 70.0 mg |
| Zinc, Zn | 0.89 mg |
| Copper, Cu | 0.01 mg |
| Selenium, Se | 3.3 ug |
| Vitamin C, total ascorbic acid | 0.80 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.21 mg |
| Niacin | 0.11 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 11.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 11.0 ug |
| Choline, total | 15.2 mg |
| Vitamin B-12 | 0.56 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 14.0 ug |
| Retinol | 14.0 ug |
| Carotene, beta | 2.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.03 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 1.2 ug |
| Vitamin K (phylloquinone) | 0.20 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.0 g |
| SFA 4:0 | 0.05 g |
| SFA 6:0 | 0.03 g |
| SFA 8:0 | 0.02 g |
| SFA 10:0 | 0.04 g |
| SFA 12:0 | 0.05 g |
| SFA 14:0 | 0.16 g |
| SFA 16:0 | 0.42 g |
| SFA 18:0 | 0.15 g |
| Fatty acids, total monounsaturated | 0.43 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 0.35 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.04 g |
| PUFA 18:2 | 0.03 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 6.0 mg |
Amino acid profile (per 100g)
Estimated from Frozen yogurts, vanilla, soft-serve — USDA does not publish this profile for Yogurt.
| Tryptophan | 0.05 g |
| Threonine | 0.17 g |
| Isoleucine | 0.23 g |
| Leucine | 0.37 g |
| Lysine | 0.30 g |
| Methionine | 0.09 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.18 g |
| Tyrosine | 0.18 g |
| Valine | 0.25 g |
| Arginine | 0.14 g |
| Histidine | 0.10 g |
| Alanine | 0.13 g |
| Aspartic acid | 0.28 g |
| Glutamic acid | 0.79 g |
| Glycine | 0.08 g |
| Proline | 0.36 g |
| Serine | 0.20 g |
FAQ
What's the difference between plain and vanilla yogurt?
Plain yogurt contains only milk and live cultures. Vanilla yogurt has added sugar, vanilla flavoring, and sometimes other ingredients, significantly increasing the calorie and sugar content.
Is low-fat yogurt as healthy as full-fat?
Both can be part of a healthy diet. Low-fat yogurt reduces calories and saturated fat, while full-fat yogurt can be more satiating and may contain fat-soluble vitamins. The best choice depends on your overall dietary needs and preferences.
Why does yogurt sometimes have a layer of liquid on top?
That's whey, a natural protein-rich liquid that separates from the yogurt curds. It's perfectly safe to eat and can be stirred back in for a creamier texture.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.63 kcal/g · 33% calories from protein · 0.0 g fiber · 7.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.30 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.