Yogurt, NS as to type of milk, flavors other than fruit
Common food
Photo: Wikipedia
This is a smooth, creamy yogurt made from milk of unspecified type, flavored with sweeteners or vanilla rather than fruit. Its texture is typically thick and spoonable, with a mild, sweet, and slightly tangy profile. Nutritionally, it's a notable source of protein but is relatively high in added sugars compared to plain varieties.
Calorie split: 22% protein · 63% carbs · 15% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, sweet flavor and smooth, creamy texture that feels like an indulgent treat. It's a beloved, convenient snack and a staple in breakfasts and desserts across many cultures.
⚠️ Watch-outs & how to enjoy it better
The high sugar content can cause blood-sugar spikes, making it less ideal for those monitoring glucose levels. It's also a common dairy allergen. To counteract, pair it with a handful of nuts or seeds for added fat and fiber to slow sugar absorption, or choose a smaller portion and enjoy it as an occasional treat.
Key benefits
- Good source of protein for muscle maintenance.
- Provides calcium for bone health.
- Contains probiotics for gut health (if live cultures are present).
- Convenient, ready-to-eat snack.
- Versatile base for both sweet and savory dishes.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'yogurt' comes from Turkish, meaning 'to thicken,' and its production is one of the oldest forms of food preservation, dating back thousands of years.
Full nutrition (USDA data · scales with serving)
| Water | 80.1 g |
| Energy | 82.0 kcal |
| Protein | 4.5 g |
| Total lipid (fat) | 1.4 g |
| Carbohydrate, by difference | 13.0 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 13.0 g |
| Calcium, Ca | 158 mg |
| Iron, Fe | 0.07 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 124 mg |
| Potassium, K | 201 mg |
| Sodium, Na | 61.0 mg |
| Zinc, Zn | 0.77 mg |
| Copper, Cu | 0.01 mg |
| Selenium, Se | 2.9 ug |
| Vitamin C, total ascorbic acid | 0.70 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.18 mg |
| Niacin | 0.10 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 13.1 mg |
| Vitamin B-12 | 0.48 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 12.0 ug |
| Retinol | 12.0 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 | 0.86 g |
| SFA 4:0 | 0.04 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 | 0.14 g |
| SFA 16:0 | 0.36 g |
| SFA 18:0 | 0.13 g |
| Fatty acids, total monounsaturated | 0.37 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 0.30 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 | 5.0 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
How does this differ from plain yogurt?
Plain yogurt has no added sugars, so its carbohydrate content comes almost entirely from the natural milk sugar (lactose). This flavored version has significantly more sugar from added sweeteners.
Is the fat content low?
Yes, at 1.36g per 100g, it is considered a low-fat yogurt, though the exact classification can vary by country and regulatory standards.
Can I use this in cooking or baking?
Absolutely. It works well in marinades, dressings, and baked goods like cakes and muffins, but remember it will add sweetness to the final dish.
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 0.82 kcal/g · 22% calories from protein · 0.0 g fiber · 13.0 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.