Yogurt, plain, nonfat
Whole food · Dairy and Egg Products
Photo: Wikipedia
Plain, nonfat yogurt is a smooth, tangy fermented dairy product with a clean, slightly acidic flavor and a creamy yet light texture. Nutritionally, it's a standout for its high-quality protein content relative to its very low calorie count, making it a protein-dense food. It provides a blank canvas for both sweet and savory culinary applications.
Calorie split: 34% protein · 65% carbs · 2% fat
↓ Full nutrition💚 Why it's loved
People love its versatile, mild tanginess that brightens both breakfast bowls and savory sauces. It's a cultural staple in many cuisines, from a simple side dish to a foundational ingredient in marinades and dressings.
⚠️ Watch-outs & how to enjoy it better
The pronounced tartness can be off-putting to those unaccustomed to it, and its high protein content may cause discomfort for individuals with certain digestive sensitivities. To counteract tartness, mix in fresh fruit or a tiny drizzle of honey; for digestive caution, start with a small portion and choose a brand with well-tolerated probiotic strains.
Key benefits
- Excellent source of high-quality, complete protein for muscle maintenance.
- Naturally rich in calcium for bone health.
- Contains live active cultures (probiotics) that support gut microbiome health.
- Low in calories and virtually fat-free, aiding in weight management.
- Provides phosphorus and B vitamins like B12 and riboflavin.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The bacteria used to ferment yogurt (like Lactobacillus bulgaricus and Streptococcus thermophilus) were so valued that they were once considered a national treasure in Bulgaria, where yogurt's modern production is often traced.
Full nutrition (USDA data · scales with serving)
| Water | 86.6 g |
| Energy (Atwater General Factors) | 50.0 kcal |
| Energy (Atwater Specific Factors) | 50.1 kcal |
| Nitrogen | 0.66 g |
| Protein | 4.2 g |
| Total lipid (fat) | 0.09 g |
| Ash | 1.0 g |
| Carbohydrate, by difference | 8.1 g |
| Calcium, Ca | 167 mg |
| Iron, Fe | 0.00 mg |
| Magnesium, Mg | 15.2 mg |
| Phosphorus, P | 127 mg |
| Potassium, K | 211 mg |
| Sodium, Na | 51.5 mg |
| Zinc, Zn | 0.60 mg |
| Copper, Cu | 0.00 mg |
| Manganese, Mn | 0.00 mg |
| Iodine, I | 58.7 ug |
| Retinol | 0.00 ug |
| Vitamin D (D2 + D3), International Units | 8.7 iu |
| Vitamin D (D2 + D3) | 0.22 ug |
| Vitamin D2 (ergocalciferol) | 0.00 ug |
| Vitamin D3 (cholecalciferol) | 0.22 ug |
Fat & fatty acid profile (per 100g)
| Cholesterol | 3.4 mg |
Amino acid profile (per 100g)
Estimated from Yogurt, fruit variety, nonfat — USDA does not publish this profile for Yogurt.
| Tryptophan | 0.03 g |
| Threonine | 0.20 g |
| Isoleucine | 0.27 g |
| Leucine | 0.50 g |
| Lysine | 0.44 g |
| Methionine | 0.14 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.27 g |
| Tyrosine | 0.25 g |
| Valine | 0.41 g |
| Arginine | 0.15 g |
| Histidine | 0.12 g |
| Alanine | 0.21 g |
| Aspartic acid | 0.39 g |
| Glutamic acid | 0.97 g |
| Glycine | 0.12 g |
| Proline | 0.58 g |
| Serine | 0.30 g |
FAQ
What's the difference between plain nonfat yogurt and Greek yogurt?
Greek yogurt is strained to remove more whey, resulting in a thicker, creamier texture and a higher concentration of protein per serving. Plain nonfat yogurt is unstrained and has a thinner consistency.
Can I use plain nonfat yogurt in baking?
Yes, it adds moisture, tenderness, and a slight tang to baked goods like muffins and cakes. It can be a substitute for sour cream or buttermilk in many recipes.
Why does plain yogurt sometimes have a layer of liquid on top?
That liquid is whey, a natural protein-rich byproduct of fermentation. Simply stirring it back in is perfectly fine and doesn't affect quality or safety.
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 0.50 kcal/g · 34% calories from protein · 0.0 g fiber · 0.0 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: 0.24 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.