Calories in Yogurt, plain, whole milk
Generic food Dairy and Eggs
This record duplicates Yogurt, plain, whole milk from another USDA dataset. Its values are kept for reference; the linked page is the main one.
Yogurt, plain, whole milk contains 77 kcal per 100 g. A typical serving of reference amount, racc (170 g) provides about 131 kcal.
Roughly 52% of its calories come from fat, with 29% from carbohydrates and 20% from protein (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 22% of the Daily Value for iodine and 19% of the Daily Value for Riboflavin (B2).
The data comes from USDA FoodData Central: Foundation Foods, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 77.3 kcal | |
| Total fat M | 4.5 g | 6% |
| Saturated fat M | 2.3 g | 12% |
| Cholesterol M | 14.2 mg | 5% |
| Sodium M | 41.8 mg | 2% |
| Total carbohydrates C | 5.6 g | 2% |
| Dietary fiber | not reported | |
| Total sugars M | 4.1 g | |
| Protein C | 3.8 g | 8% |
| Vitamin D C | 0.78 µg | 4% |
| Vitamin K M | 0.2 µg | 0.2% |
| Thiamin (B1) M | 0.055 mg | 5% |
| Riboflavin (B2) M | 0.24 mg | 19% |
| Niacin (B3) M | 0.14 mg | 0.8% |
| Vitamin B6 M | 0.045 mg | 3% |
| Biotin (B7) M | 0 µg | 0% |
| Calcium M | 127 mg | 10% |
| Iron M | 0 mg | 0% |
| Magnesium M | 11.5 mg | 3% |
| Phosphorus M | 101 mg | 8% |
| Potassium M | 164 mg | 3% |
| Zinc M | 0.43 mg | 4% |
| Copper M | 0.003 mg | 0.4% |
| Manganese M | 0.002 mg | 0.1% |
| Iodine M | 32.3 µg | 22% |
% 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 20%
- Carbohydrates 29%
- Fat 52%
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
- Protein3.8 gin the lowest quarter of dairy and egg products (median 9 g)
- Sugars4.1 gbelow the median for dairy and egg products (median 4.7 g)
- Fat4.5 gbelow the median for dairy and egg products (median 8.3 g)
- Saturated fat2.3 gbelow the median for dairy and egg products (median 3.3 g)
- Sodium41.8 mgin the lowest quarter of dairy and egg products (median 129 mg)
- Protein per 100 kcal4.9 gprotein density, useful for comparing foods with different calorie levels
- Water85.3 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (1)
| Monounsaturated fat M | 0.87 g |
|---|
Sugars and starch (6)
| Sucrose M | 0 g |
|---|---|
| Glucose M | 0 g |
| Fructose M | 0 g |
| Lactose M | 3.3 g |
| Maltose M | 0 g |
| Galactose M | 0.75 g |
Individual fatty acids (6)
| SFA 12:0 M | 0.11 g |
|---|---|
| SFA 14:0 M | 0.38 g |
| SFA 16:0 M | 1.1 g |
| SFA 18:0 M | 0.37 g |
| MUFA 18:1 c M | 0.77 g |
| PUFA 18:2 n-6 c,c M | 0.082 g |
Carotenoids (4)
| Retinol M | 48.2 µg |
|---|---|
| Vitamin D (D2 + D3), International Units C | 31.1 IU |
| Vitamin D2 (ergocalciferol) M | 0 µg |
| Vitamin D3 (cholecalciferol) M | 0.78 µg |
Other components (5)
| Water M | 85.3 g |
|---|---|
| Nitrogen M | 0.6 g |
| Ash M | 0.85 g |
| Vitamin K (Menaquinone-4) M | 0.9 µg |
| Vitamin K (Dihydrophylloquinone) M | 0 µg |
Frequently asked questions
How many calories are in yogurt?
100 g of yogurt has 77 kcal. Reference amount, racc (170 g): about 131 kcal.
How much protein is in yogurt?
Yogurt contains 3.8 g of protein per 100 g (8% of the 50 g Daily Value), or 6.5 g in reference amount, racc (170 g). About 20% of its calories come from protein. Compared with other dairy and egg products, that is in the lowest quarter (median 9 g).
How many carbs are in yogurt?
Yogurt has 5.6 g of total carbohydrates per 100 g, including 4.1 g of sugars.
How much fat is in yogurt?
Yogurt contains 4.5 g of fat per 100 g, of which 2.3 g is saturated (12% of the Daily Value).
What vitamins and minerals does yogurt contain?
Per 100 g, the most notable amounts relative to the Daily Value are iodine (22% DV) and Riboflavin (B2) (19% DV). The full list is in the vitamins and minerals table above.
How much sodium is in yogurt?
100 g contains 41.8 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 April 28, 2022. 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 2259793. License: CC0 1.0 (U.S. public domain). Source record dated April 28, 2022. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.