Dairy & Eggs

Plain Yogurt

Overview

Why eat plain yogurt?

Plain whole-milk yogurt is a simple fermented food that packs protein, calcium and B vitamins into a modest number of calories. An 8 oz container gives about 138 calories with 7.9 g protein and 21% of the Daily Value for calcium, making it an easy base for breakfast, snacks or savory sauces.

Good to know: Made with whole milk, one container carries 4.8 g of saturated fat (24% DV), so choose low-fat versions if you are watching that; note also that all 10.6 g of sugar here is natural lactose, unlike flavored yogurts with added sugar.

Bone-supporting calcium
One 8 oz container supplies 275 mg of calcium, 21% of the Daily Value, along with 17% DV phosphorus, two minerals that build and maintain bone tissue.
Protein that satisfies
With 7.9 g of protein per container, yogurt supplies amino acids for muscle repair and can help a snack feel more filling than carbohydrates alone.
B vitamins for energy
A container covers 35% of the Daily Value for vitamin B12 and 25% for riboflavin, nutrients your cells use to turn food into usable energy.

Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.

Nutrition facts

What’s in plain yogurt?

Calories

61kcal

Protein

3.5g

Carbs

4.7g

Fat

3.3g

Fiber

Sugars

4.7g

Minerals

Calcium121 mg9%
Iron0.05 mg0%
Magnesium12 mg3%
Phosphorus95 mg8%
Potassium155 mg3%
Sodium46 mg2%
Zinc0.59 mg5%
Copper<0.01 mg1%
Selenium2.2 µg4%

Vitamins

Vitamin A27 µg3%
Vitamin C0.5 mg1%
Vitamin D0.1 µg1%
Vitamin E0.06 mg0%
Vitamin K0.2 µg0%
Thiamin (B1)0.03 mg2%
Riboflavin (B2)0.14 mg11%
Niacin (B3)0.07 mg0%
Vitamin B60.03 mg2%
Folate7 µg2%
Vitamin B120.37 µg15%

% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.

Side by side, per 100 g

Plain Yogurt vs Greek Yogurt

Nutrient	Plain Yogurt	Greek Yogurt
Calories	61 kcal	73 kcal
Protein	3.5 g	9.9 g
Fat	3.3 g	1.9 g
Saturated fat	2.1 g	1.2 g
Sugars	4.7 g	3.6 g
Calcium	121 mg	115 mg
Iron	0.05 mg	0.04 mg
Magnesium	12 mg	11 mg
Potassium	155 mg	141 mg
Vitamin E	0.06 mg	0.04 mg
Vitamin D	0.1 µg	0 µg