Yogurt, plain, skim milk
Whole food · Dairy and Egg Products
Photo: Wikipedia
Plain, skim milk yogurt is a thick, creamy, and tangy fermented dairy product with a clean, milky flavor. Its texture ranges from smooth and pourable to dense and spoonable, depending on the straining process. Nutritionally, it is a low-calorie powerhouse, offering over 5.7g of protein per 100g with virtually no fat.
Calorie split: 41% protein · 56% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People love its versatility as a blank canvas, easily sweetened with honey, fruit, or granola, or used as a tangy base for savory sauces and dips. Its creamy texture and mild tartness make it a staple in both breakfast bowls and traditional cuisines worldwide.
⚠️ Watch-outs & how to enjoy it better
The high natural sugar (lactose) content can cause blood sugar spikes in sensitive individuals, and its tangy flavor may be off-putting to some. To counteract this, pair it with high-fiber foods like berries or nuts to slow sugar absorption, or choose a brand with added live cultures to aid digestion. For those with lactose intolerance, opt for lactose-free versions or consume small portions.
Key benefits
- High in protein for muscle maintenance and satiety
- Low in calories and virtually fat-free
- Source of probiotics for gut health
- Rich in calcium and phosphorus for bone strength
- Provides B vitamins and potassium
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Plain yogurt was historically used as a facial treatment in ancient Egypt and Greece to soften skin, and Cleopatra reportedly bathed in milk and yogurt to maintain her complexion.
Full nutrition (USDA data · scales with serving)
| Water | 85.2 g |
| Energy | 56.0 kcal |
| Energy | 233 kj |
| Protein | 5.7 g |
| Total lipid (fat) | 0.18 g |
| Ash | 1.2 g |
| Carbohydrate, by difference | 7.7 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 7.7 g |
| Calcium, Ca | 199 mg |
| Iron, Fe | 0.09 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 157 mg |
| Potassium, K | 255 mg |
| Sodium, Na | 77.0 mg |
| Zinc, Zn | 0.97 mg |
| Copper, Cu | 0.01 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 3.6 ug |
| Fluoride, F | 12.0 ug |
| Vitamin C, total ascorbic acid | 0.90 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.23 mg |
| Niacin | 0.12 mg |
| Pantothenic acid | 0.64 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 12.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 12.0 ug |
| Choline, total | 15.2 mg |
| Vitamin B-12 | 0.61 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 2.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 7.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.00 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 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 | 0.12 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.02 g |
| SFA 16:0 | 0.05 g |
| SFA 18:0 | 0.02 g |
| Fatty acids, total monounsaturated | 0.05 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.04 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.01 g |
| PUFA 18:2 | 0.00 g |
| PUFA 18:3 | 0.00 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 | 2.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.03 g |
| Threonine | 0.23 g |
| Isoleucine | 0.31 g |
| Leucine | 0.58 g |
| Lysine | 0.51 g |
| Methionine | 0.17 g |
| Cystine | 0.05 g |
| Phenylalanine | 0.31 g |
| Tyrosine | 0.29 g |
| Valine | 0.47 g |
| Arginine | 0.17 g |
| Histidine | 0.14 g |
| Alanine | 0.24 g |
| Aspartic acid | 0.45 g |
| Glutamic acid | 1.1 g |
| Glycine | 0.14 g |
| Proline | 0.68 g |
| Serine | 0.35 g |
FAQ
Is plain skim yogurt good for weight loss?
Yes, its high protein and low calorie content can help promote satiety and reduce overall calorie intake, making it a useful addition to a weight management plan.
Can I use plain yogurt in cooking?
Absolutely! It works as a tenderizing marinade for meats, a creamy base for soups and sauces, or a substitute for sour cream in many recipes.
How does plain yogurt differ from Greek yogurt?
Greek yogurt is strained to remove whey, resulting in a thicker texture and higher protein concentration per serving, while plain yogurt is unstrained and has a thinner consistency.
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 0.56 kcal/g · 41% calories from protein · 0.0 g fiber · 7.7 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.