Yogurt, NS as to type of milk, fruit
Common food
A creamy, tangy dairy product blended with sweet fruit, offering a smooth, spoonable texture with a refreshing balance of tartness and sweetness. It's a protein-rich snack or breakfast staple, delivering a quick energy boost from its natural and added sugars.
Calorie split: 20% protein · 67% carbs · 13% fat
↓ Full nutrition💚 Why it's loved
People adore its versatile flavor profile, which can range from subtly tart to delightfully sweet, and its ability to be enjoyed alone or as a base for countless toppings. It's a culturally ingrained comfort food, from breakfast tables to dessert parfaits worldwide.
⚠️ Watch-outs & how to enjoy it better
The high sugar content can cause rapid blood-sugar spikes, especially in those with insulin sensitivity. Those with lactose intolerance or a milk protein allergy should avoid it or seek lactose-free versions. To mitigate sugar impact, pair it with a source of fiber (like nuts or oats) or protein to slow digestion.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Contains probiotics that support a healthy gut microbiome.
- Provides calcium for strong bones and teeth.
- Offers a convenient, portable source of energy and nutrients.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The fermentation process that creates yogurt was likely discovered accidentally thousands of years ago when milk stored in warm animal skins soured into a palatable, preserved form.
Full nutrition (USDA data · scales with serving)
| Water | 77.4 g |
| Energy | 93.0 kcal |
| Protein | 4.6 g |
| Total lipid (fat) | 1.3 g |
| Carbohydrate, by difference | 15.7 g |
| Fiber, total dietary | 0.20 g |
| Total Sugars | 12.8 g |
| Calcium, Ca | 160 mg |
| Iron, Fe | 0.14 mg |
| Magnesium, Mg | 15.0 mg |
| Phosphorus, P | 126 mg |
| Potassium, K | 212 mg |
| Sodium, Na | 65.0 mg |
| Zinc, Zn | 0.77 mg |
| Copper, Cu | 0.03 mg |
| Selenium, Se | 3.1 ug |
| Vitamin C, total ascorbic acid | 1.9 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.20 mg |
| Niacin | 0.10 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 11.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 11.0 ug |
| Choline, total | 14.5 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) | 0.04 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
Is the sugar in fruit yogurt all natural?
No. While it contains natural milk sugar (lactose) and some sugar from fruit, most commercial varieties have significant added sugars (like high-fructose corn syrup or cane sugar) to enhance sweetness and shelf life. Always check the nutrition label.
What's the difference between this and plain yogurt?
Plain yogurt contains only milk and live cultures. Fruit yogurt has added fruit preparations (which often contain sugar) and sometimes additional sweeteners, thickeners, or stabilizers, resulting in a sweeter taste and often a smoother texture.
Can I use fruit yogurt in savory cooking?
It's not ideal. The added sugar and specific fruit flavors can clash with savory dishes. For cooking like raita, marinades, or baking, plain yogurt is the standard choice for its neutral, tangy base.
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 0.93 kcal/g · 20% calories from protein · 0.2 g fiber · 12.8 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: 0.31 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.