Nutrition for Yogurt

Calories, Protein, Vitamins and More

image of yogurt source

Yogurt Nutrition Summary

One cup of yogurt (245 grams or 0.5 lb) contains 149 calories and 8.5 grams of protein. Yogurt consist of 88% water, 5% carbohydrates, 4% protein, and 3% fat.

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

In one cup of yogurt:

  • Calories: 149
  • Protein: 8.5 g
  • Sugar: 11.4 g
  • Fat: 8 g, (Saturated: 5.1 g)
  • Cholesterol: 31.9 mg
  • Sodium: 112.7 mg
There is no significant amounts of dietary fiber in yogurt.

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

Calories in Yogurt

Yogurt has 149 calories per cup or 61 calories for every 100 grams. Most of its calories are from fat, carbohydrates and protein.

48% of calories in yogurt are from fat, 30% of calories are from carbohydrates and 22% of calories are from protein.

Calories from Carbs

A good portion, or 30% of the calories in yogurt are from carbohydrates. The carbs in yogurt are mostly in the form of sugar (100%).

  • Sugar: 11.4 g
There is no significant amounts of dietary fiber or starch in yogurt.

Calories from Fat

A substantial amount, or 48% of the calories in Yogurt are from fat. Yogurt has a moderate amount of total fat, with 8 grams or 12% of recommended daily values per cup. Most of the fat in yogurt are saturated.

Yogurt contains 31.9 mg of cholesterol and no trans-fat.

  • Total fat: 8 g
  • Cholesterol: 31.9 mg
  • Saturated fat: 5.1 g
  • Monounsaturated fat: 2.2 g
  • Polyunsaturated fat: 0.2 g
There is no significant amounts of trans fat in yogurt.

Omega-6 in Yogurt

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

  • linoleic acid: 0.16 g

Calories Similar to Yogurt

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

Protein in Yogurt

An excellent source of protein, a single cup of Yogurt contains 17% of recommended daily values or 8.5 grams of protein. In addition, yogurt contains significant amounts of all 9 essential amino acids.

  • Protein: 8.5 g
  • Tryptophan: 0.05 g
  • Threonine: 0.35 g
  • Isoleucine: 0.46 g
  • Leucine: 0.86 g
  • Lysine: 0.76 g
  • Methionine: 0.25 g
  • Phenylalanine: 0.46 g
  • Valine: 0.7 g
  • Histidine: 0.21 g

Protein Similar to Yogurt

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

Vitamins and Minerals in Yogurt

An good source of many nutrients, yogurt contains abundant amounts of calcium, potassium and Vitamin B12. In fact, a single cup of yogurt contains 38% of recommended daily values or 0.9 ug of Vitamin B12. Also an excellent source of calcium, a single cup of yogurt contains 30% of recommended daily values or 296.5 milligrams of calcium.

Vitamins in yogurt (1 cup):
  • Vitamin a: 66.2 ug
  • Thiamin: 0.1 mg
  • Riboflavin: 0.3 mg
  • Niacin: 0.2 mg
  • Vitamin b6: 0.1 mg
  • Vitamin c: 1.2 mg
  • Vitamin e: 0.1 mg
  • Folate: 17.2 ug
  • Vitamin b12: 0.9 ug
  • Vitamin k: 0.5 ug
Minerals in yogurt (1 cup):
  • Calcium: 296.5 mg
  • Potassium: 379.8 mg
  • Iron: 0.1 mg
  • Magnesium: 29.4 mg
  • Zinc: 1.4 mg
  • Selenium: 5.4 ug
  • Phosphorus: 232.8 mg
  • Choline: 37.2 mg
There is no significant amounts of copper, manganese or pantothenic acid in yogurt.

Similar to Yogurt for Vitamin B12

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

Yogurt Nutrition Chart


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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.

Yogurt in Cooking

Yogurt is in the top 10% of most popular ingredients for recipes. Most recipes call for one or two cups of yogurt.

Friends and Relatives of Yogurt

Foods commonly cooked with yogurt: Other similar relatives:

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