Yogurt, whole milk, plain
Common food
Photo: Wikipedia
Whole milk plain yogurt is a thick, creamy fermented dairy product with a mild, tangy flavor and a smooth, spoonable texture. Its nutrition profile is well-balanced, offering a solid 3.82g of protein per 100g alongside a moderate 5.57g of carbs and 4.48g of fat. This combination makes it a satisfying, nutrient-dense base or snack.
Calorie split: 20% protein · 29% carbs · 52% fat
↓ Full nutrition💚 Why it's loved
People adore its versatile, tangy base that can be sweetened or savory, making it a kitchen chameleon. It's also a beloved cultural staple, central to meals from breakfast parfaits to cooling raita and creamy marinades.
⚠️ Watch-outs & how to enjoy it better
Its natural lactose and milk proteins can cause digestive issues for those with lactose intolerance or a dairy allergy. To counteract, choose lactose-free versions or pair it with fiber-rich fruits and nuts to slow digestion. Those monitoring saturated fat intake should opt for smaller portions.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Contains probiotics that support a healthy gut microbiome.
- Provides calcium and phosphorus for bone and dental health.
- The fat content aids in absorption of fat-soluble vitamins (A, D, E, K).
- Offers a more sustained energy release than sugary snacks.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The specific bacterial cultures used to ferment yogurt (like *Lactobacillus bulgaricus*) are so integral that yogurt is legally defined in some countries by the live cultures it must contain.
Full nutrition (USDA data · scales with serving)
| Water | 85.3 g |
| Energy | 78.0 kcal |
| Protein | 3.8 g |
| Total lipid (fat) | 4.5 g |
| Carbohydrate, by difference | 5.6 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 4.1 g |
| Calcium, Ca | 127 mg |
| Iron, Fe | 0.00 mg |
| Magnesium, Mg | 11.0 mg |
| Phosphorus, P | 101 mg |
| Potassium, K | 164 mg |
| Sodium, Na | 42.0 mg |
| Zinc, Zn | 0.43 mg |
| Copper, Cu | 0.00 mg |
| Selenium, Se | 2.2 ug |
| Vitamin C, total ascorbic acid | 0.50 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.24 mg |
| Niacin | 0.14 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 15.2 mg |
| Vitamin B-12 | 0.37 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 48.0 ug |
| Retinol | 48.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.06 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 | 2.3 g |
| SFA 4:0 | 0.10 g |
| SFA 6:0 | 0.07 g |
| SFA 8:0 | 0.04 g |
| SFA 10:0 | 0.09 g |
| SFA 12:0 | 0.12 g |
| SFA 14:0 | 0.38 g |
| SFA 16:0 | 1.1 g |
| SFA 18:0 | 0.37 g |
| Fatty acids, total monounsaturated | 0.87 g |
| MUFA 16:1 | 0.07 g |
| MUFA 18:1 | 0.77 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.09 g |
| PUFA 18:2 | 0.08 g |
| PUFA 18:3 | 0.03 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 | 14.0 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 Greek yogurt and regular plain yogurt?
Greek yogurt is strained to remove more whey, resulting in a thicker, creamier texture and a higher protein concentration (often nearly double) per serving compared to regular plain yogurt like this one.
Is the sugar content a concern?
The 4.09g of sugar per 100g is primarily lactose, the natural milk sugar, not added sugar. It's generally considered part of a balanced diet, unlike the high added sugars found in flavored yogurts.
Can I cook or bake with plain whole milk yogurt?
Absolutely. It's a fantastic substitute for sour cream or buttermilk in recipes, adding moisture and a slight tang. It can be used in cakes, muffins, and as a creamy base for soups or curries.
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 0.78 kcal/g · 20% calories from protein · 0.0 g fiber · 4.1 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: 0.26 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.