Calories in Yogurt, soy
Generic food Dairy and Eggs
Yogurt, soy contains 90 kcal per 100 g. A typical serving of 1 cup (245 g) provides about 221 kcal.
Roughly 53% of its calories come from carbohydrates, with 26% from fat and 21% from protein (estimated with general energy factors).
That is less energy than the typical item in dairy and eggs on FoodFactly, where the median is 165 kcal per 100 g across 627 foods.
100 g provides 16% of the Daily Value for copper and 12% of the Daily Value for Vitamin B12.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 90 kcal | |
| Total fat C | 2.6 g | 3% |
| Saturated fat C | 0.39 g | 2% |
| Cholesterol C | 0 mg | 0% |
| Sodium C | 30 mg | 1% |
| Total carbohydrates C | 12.3 g | 4% |
| Dietary fiber C | 0.9 g | 3% |
| Total sugars C | 8 g | |
| Protein C | 4.8 g | 10% |
| Vitamin A C | 42 µg | 5% |
| Vitamin C C | 1.5 mg | 2% |
| Vitamin D C | 1.2 µg | 6% |
| Vitamin E C | 0.18 mg | 1% |
| Vitamin K C | 4.5 µg | 4% |
| Thiamin (B1) C | 0.067 mg | 6% |
| Riboflavin (B2) C | 0.11 mg | 8% |
| Niacin (B3) C | 0.23 mg | 1% |
| Vitamin B6 C | 0.071 mg | 4% |
| Folate (B9) C | 23 µg | 6% |
| Vitamin B12 C | 0.28 µg | 12% |
| Choline C | 24.5 mg | 4% |
| Calcium C | 89 mg | 7% |
| Iron C | 1.1 mg | 6% |
| Magnesium C | 27 mg | 6% |
| Phosphorus C | 83 mg | 7% |
| Potassium C | 189 mg | 4% |
| Zinc C | 0.37 mg | 3% |
| Copper C | 0.14 mg | 16% |
| Selenium C | 2.6 µg | 5% |
% 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 21%
- Carbohydrates 53%
- Fat 26%
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
- Protein4.8 gbelow the median for dairy and eggs (median 10.2 g)
- Fiber0.9 gin the top quarter of dairy and eggs (median 0 g)
- Sugars8 gin the top quarter of dairy and eggs (median 2.9 g)
- Fat2.6 gbelow the median for dairy and eggs (median 10 g)
- Saturated fat0.39 gin the lowest quarter of dairy and eggs (median 3.5 g)
- Sodium30 mgin the lowest quarter of dairy and eggs (median 218 mg)
- Protein per 100 kcal5.4 gprotein density, useful for comparing foods with different calorie levels
- Water79.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.55 g |
|---|---|
| Polyunsaturated fat C | 1.5 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 1.3 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0.006 g |
| SFA 16:0 C | 0.27 g |
| SFA 18:0 C | 0.092 g |
| MUFA 18:1 C | 0.54 g |
| PUFA 18:3 C | 0.19 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0.004 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.006 g |
| MUFA 22:1 C | 0.002 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Beta-carotene C | 1 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 6 µg |
| Retinol C | 42 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 79.5 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 23 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0.28 µg |
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 |
|---|---|---|---|---|
| Cheese, cottage cheese, with gelatin dessert and fruit | 75 | 5.3 g | 9.9 g | 1.7 g |
| Milk, chocolate beverage, hot cocoa, homemade | 77 | 3.5 g | 10.7 g | 2.3 g |
| Milk, chocolate, fluid, commercial, reduced fat, with added calcium | 78 | 3 g | 12.1 g | 1.9 g |
| KRAFT BREAKSTONE'S FREE Fat Free Sour Cream | 91 | 4.7 g | 15.1 g | 1.3 g |
| Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D | 83 | 3.2 g | 10.3 g | 3.4 g |
| Chocolate milk, whole | 83 | 3.2 g | 10.3 g | 3.4 g |
| Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D | 76 | 3 g | 12.1 g | 1.9 g |
| Chocolate milk, reduced fat (2%) | 76 | 3 g | 12.1 g | 1.9 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 90 kcal. 1 cup (245 g): about 221 kcal. 1 container, NFS (150 g): about 135 kcal. 1 5.3 oz container (150 g): about 135 kcal.
How much protein is in yogurt?
Yogurt contains 4.8 g of protein per 100 g (10% of the 50 g Daily Value), or 11.8 g in 1 cup (245 g). About 21% of its calories come from protein. Compared with other dairy and eggs, that is below the median (median 10.2 g).
How many carbs are in yogurt?
Yogurt has 12.3 g of total carbohydrates per 100 g, including 0.9 g of fiber and 8 g of sugars.
How much fat is in yogurt?
Yogurt contains 2.6 g of fat per 100 g, of which 0.39 g is saturated (2% of the Daily Value).
What vitamins and minerals does yogurt contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (16% DV) and Vitamin B12 (12% DV). The full list is in the vitamins and minerals table above.
How much sodium is in yogurt?
100 g contains 30 mg of sodium, 1% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. 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: FNDDS (Survey), record 2707444. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.