Nutrition for Vanilla Yogurt

Calories, Protein, Vitamins and More


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image of vanilla yogurt source

Vanilla Yogurt Nutrition Summary

One cup of vanilla yogurt (245 grams or 0.5 lb) contains 245 calories and 11.9 grams of protein. Vanilla yogurt consist of 78% water, 14% carbohydrates, 5% protein, and 3% fat.

Vanilla yogurt is an excellent source of many nutrients, including protein, calcium, potassium and Vitamin B12. It also contains significant amounts of Vitamin A, magnesium, riboflavin, selenium, zinc and phosphorus.

In one cup of vanilla yogurt:

  • Calories: 245
  • Protein: 11.9 g
  • Sugar: 33.2 g
  • Fat: 7.7 g, (Saturated: 4.9 g)
  • Cholesterol: 24.5 mg
  • Sodium: 159.3 mg
There is no significant amounts of dietary fiber in vanilla yogurt.

See the Vanilla Yogurt Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Yogurt, vanilla, whole milk.

Calories in Vanilla Yogurt

Vanilla yogurt has 245 calories per cup or 100 calories for every 100 grams. Most of its calories are from carbohydrates, fat and protein.

53 percent of calories in vanilla yogurt are from carbohydrates, 28% of calories are from fat and 19% of calories are from protein.

Calories from Carbs

The majority, or 53% of the calories in vanilla yogurt are from carbohydrates. The carbs in vanilla yogurt are mostly in the form of sugar (100%).

  • Sugar: 33.2 g
There is no significant amounts of dietary fiber or starch in vanilla yogurt.

Calories from Fat

A substantial amount, or 28% of the calories in vanilla yogurt are from fat. Vanilla yogurt has a moderate amount of total fat, with 7.7 grams or 12% of recommended daily values per cup. It also is cholestrol free. Most of the fat in vanilla yogurt are saturated:

  • Total fat: 7.7 g
  • Saturated fat: 4.9 g
  • Monounsaturated fat: 2.2 g
  • Polyunsaturated fat: 0.3 g
There is no significant amounts of cholestrol in vanilla yogurt.

Omega-6 in Vanilla Yogurt

A source of omega-6 fatty acids, every cup of vanilla yogurt contains a total of 0.2 grams of omega-6. [2]

  • linoleic acid: 0.17 g

Calories Similar to Vanilla Yogurt

Some other dairy or egg products with similar calories to vanilla yogurt by weight:

Protein in Vanilla Yogurt

An excellent source of protein, a single cup of vanilla yogurt contains 24% of recommended daily values or 11.9 grams of protein.

Protein Similar to Vanilla Yogurt

Some other dairy or egg products with similar amounts of protein to vanilla yogurt by weight:

Vitamins and Minerals in Vanilla Yogurt

An good source of many nutrients, vanilla yogurt contains abundant amounts of calcium, potassium and Vitamin B12. In fact, a single cup of vanilla yogurt contains 53% of recommended daily values or 1.3 ug of Vitamin B12. Also an excellent source of calcium, a single cup of vanilla yogurt contains 41% of recommended daily values or 411.6 mg of calcium.

Vitamins in vanilla yogurt (1 cup):
  • Vitamin a: 68.6 ug
  • Thiamin: 0.1 mg
  • Riboflavin: 0.5 mg
  • Niacin: 0.3 mg
  • Vitamin b6: 0.1 mg
  • Vitamin c: 2 mg
  • Vitamin e: 0.2 mg
  • Folate: 27 ug
  • Vitamin b12: 1.3 ug
  • Vitamin k: 0.7 ug
Minerals in vanilla yogurt (1 cup):
  • Calcium: 411.6 mg
  • Potassium: 526.8 mg
  • Iron: 0.2 mg
  • Magnesium: 39.2 mg
  • Zinc: 2 mg
  • Selenium: 11.8 ug
  • Phosphorus: 323.4 mg
  • Choline: 37.5 mg
There is no significant amounts of copper, manganese or pantothenic acid in vanilla yogurt.

Similar to Vanilla Yogurt for Vitamin B12

Here are some other dairy or egg products with similarly abundant amounts of Vitamin B12 to vanilla yogurt:

Vanilla Yogurt Nutrition Chart

Vanilla Yogurt:

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polyunsaturated fat G
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iron
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thiamin (Vitamin B1)
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riboflavin (Vitamin B2)
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folate (Vitamin B9)
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choline
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Water G
Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Vanilla Yogurt in Cooking

Vanilla yogurt is in the top 25% most popular ingredients for recipes. Most recipes call for one or two cups of vanilla yogurt.


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