Yogurt, NS as to type of milk or flavor
Common food
Photo: Wikipedia
Yogurt is a fermented dairy product with a smooth, creamy texture and a characteristic tangy flavor that can range from mild to quite sharp. Its nutritional profile is defined by its high-quality protein and naturally occurring sugars from lactose, making it a satisfying and energizing snack. This particular entry represents a plain, unflavored yogurt, offering a clean canvas for both sweet and savory applications.
Calorie split: 20% protein · 67% carbs · 13% fat
↓ Full nutrition💚 Why it's loved
People adore yogurt for its creamy, satisfying texture and refreshing tang that cuts through richness. It's a culinary chameleon, loved as a quick breakfast, a cooling sauce for spicy food, or a base for marinades.
⚠️ Watch-outs & how to enjoy it better
The natural sugars (lactose) can cause digestive discomfort for those with lactose intolerance, and the high carbohydrate content may lead to blood-sugar spikes if consumed alone. To counteract this, pair it with high-fiber foods like berries or nuts, or choose a higher-fat, lower-sugar variety to slow digestion.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Naturally contains probiotics for digestive health.
- Good source of calcium and phosphorus for bone health.
- Provides a quick energy source from natural milk sugars.
- Versatile base for both sweet and savory dishes.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'yogurt' is believed to derive from the Turkish word 'yoğurmak,' which means 'to thicken' or 'to curdle,' reflecting its ancient origins in the region.
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
What's the difference between yogurt and Greek yogurt?
Greek yogurt is strained to remove most of the whey (liquid), resulting in a thicker, creamier texture and a higher concentration of protein per serving. Regular yogurt, like this entry, is unstrained and has a thinner consistency.
Is the sugar in yogurt bad for you?
The 12.84g of sugar per 100g in this plain yogurt is primarily lactose, the natural milk sugar. It's not 'added sugar,' but it does affect blood glucose. For a lower-sugar option, look for varieties with no added sweeteners.
Can I use this yogurt for baking?
Yes, plain yogurt is excellent in baking. It adds moisture, a tender crumb, and a subtle tang to cakes, muffins, and breads. It can also be used as a buttermilk substitute in many recipes.
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.