Calories in Yogurt, plain, nonfat
Generic food Dairy and Eggs
Yogurt, plain, nonfat contains 50 kcal per 100 g. A typical serving of reference amount, racc (170 g) provides about 85 kcal.
Roughly 65% of its calories come from carbohydrates, with 34% from protein and 2% from fat (estimated with general energy factors).
That is less energy than the typical item in dairy and egg products on FoodFactly, where the median is 181 kcal per 100 g across 310 foods.
100 g provides 39% of the Daily Value for iodine, 13% of the Daily Value for calcium and 10% of the Daily Value for phosphorus.
The data comes from USDA FoodData Central: Foundation Foods.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 50.1 kcal | |
| Total fat M | 0.088 g | 0.1% |
| Saturated fat | not reported | |
| Cholesterol M | 3.4 mg | 1% |
| Sodium M | 51.5 mg | 2% |
| Total carbohydrates C | 8.1 g | 3% |
| Dietary fiber | not reported | |
| Total sugars | not reported | |
| Protein C | 4.2 g | 8% |
| Vitamin D C | 0.22 µg | 1% |
| Calcium M | 167 mg | 13% |
| Iron M | 0 mg | 0% |
| Magnesium M | 15.2 mg | 4% |
| Phosphorus M | 127 mg | 10% |
| Potassium M | 211 mg | 4% |
| Zinc M | 0.6 mg | 5% |
| Copper M | 0 mg | 0% |
| Manganese M | 0 mg | 0% |
| Iodine M | 58.7 µg | 39% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 34%
- Carbohydrates 65%
- Fat 2%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein4.2 gbelow the median for dairy and egg products (median 9 g)
- Fat0.088 gin the lowest quarter of dairy and egg products (median 8.3 g)
- Sodium51.5 mgin the lowest quarter of dairy and egg products (median 129 mg)
- Protein per 100 kcal8.4 gprotein density, useful for comparing foods with different calorie levels
- Water86.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Carotenoids (4)
| Retinol M | 0 µg |
|---|---|
| Vitamin D (D2 + D3), International Units C | 8.7 IU |
| Vitamin D2 (ergocalciferol) M | 0 µg |
| Vitamin D3 (cholecalciferol) M | 0.22 µg |
Other components (3)
| Water M | 86.6 g |
|---|---|
| Nitrogen M | 0.66 g |
| Ash M | 1 g |
Other forms of Yogurt
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Yogurt, fruit variety, nonfat | 95 | 4.4 g | 19 g | 0.2 g |
| Yogurt, Greek, 2% fat, apricot, CHOBANI | 93 | 7.2 g | 12.2 g | 1.7 g |
| Yogurt, plain, low fat | 63 | 5.3 g | 7 g | 1.6 g |
| Yogurt, plain, skim milk | 56 | 5.7 g | 7.7 g | 0.18 g |
| Yogurt, vanilla, low fat. | 85 | 4.9 g | 13.8 g | 1.3 g |
| Yogurt, fruit, low fat,9 g protein/8 oz | 99 | 4 g | 18.6 g | 1.2 g |
| Yogurt, Greek, 2% fat,mixed berry blend, CHOBANI | 93 | 8.3 g | 10.9 g | 1.8 g |
| Yogurt, Greek, plain, nonfat | 59 | 10.2 g | 3.6 g | 0.39 g |
| Yogurt, Greek, vanilla, nonfat | 78 | 8.6 g | 10.4 g | 0.18 g |
| Yogurt, Greek, plain, lowfat | 73 | 10 g | 3.9 g | 1.9 g |
| Yogurt, Greek, fruit, whole milk | 106 | 7.3 g | 12.3 g | 3 g |
| Yogurt, vanilla, non-fat | 78 | 2.9 g | 17 g | 0 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Milk, nonfat, fluid, protein fortified, with added vitamin A and vitamin D (fat free and skim) | 41 | 4 g | 5.6 g | 0.25 g |
| Milk, lowfat, fluid, 1% milkfat, protein fortified, with added vitamin A and vitamin D | 48 | 3.9 g | 5.5 g | 1.2 g |
| Milk, lowfat, fluid, 1% milkfat, with added nonfat milk solids, vitamin A and vitamin D | 43 | 3.5 g | 5 g | 0.97 g |
| Buttermilk, low fat | 43 | 3.5 g | 4.8 g | 1.1 g |
| Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids, without added vitamin A | 56 | 4 g | 5.5 g | 2 g |
| Milk, reduced fat, fluid, 2% milkfat, with added nonfat milk solids and vitamin A and vitamin D | 51 | 3.5 g | 5 g | 1.9 g |
| Milk, filled, fluid, with blend of hydrogenated vegetable oils | 63 | 3.3 g | 4.7 g | 3.5 g |
| Sour cream, fat free | 74 | 3.1 g | 15.6 g | 0 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in yogurt?
100 g of yogurt has 50 kcal. Reference amount, racc (170 g): about 85 kcal.
How much protein is in yogurt?
Yogurt contains 4.2 g of protein per 100 g (8% of the 50 g Daily Value), or 7.2 g in reference amount, racc (170 g). About 34% of its calories come from protein. Compared with other dairy and egg products, that is below the median (median 9 g).
How many carbs are in yogurt?
Yogurt has 8.1 g of total carbohydrates per 100 g.
How much fat is in yogurt?
Yogurt contains 0.088 g of fat per 100 g.
What vitamins and minerals does yogurt contain?
Per 100 g, the most notable amounts relative to the Daily Value are iodine (39% DV), calcium (13% DV) and phosphorus (10% DV). The full list is in the vitamins and minerals table above.
How much sodium is in yogurt?
100 g contains 51.5 mg of sodium, 2% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: Foundation Foods, record dated October 26, 2023. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: Foundation Foods, record 2647437. License: CC0 1.0 (U.S. public domain). Source record dated October 26, 2023. Imported November 6, 2026.
Last updated: . Data quality score: 85/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.