Dairy and Egg Products
Yogurt, plain, low fat
100 grams of yogurt (plain, low fat) has 63 calories, 5.3 g of protein, 1.6 g of total fat and 7 g of carbohydrate, including 0 g of fiber. These figures come from USDA FoodData Central (USDA SR Legacy), in data USDA published Apr 1, 2019.
USDA SR LegacyFDC ID 170886
Amount
Portion weights are from USDA. The page recalculates in your browser.
Nutrition data per 100 g
Calories63
Amount% Daily Value*
- Total fat 1.6 g 2%
- Saturated fat 1 g 5%
- Trans fat —
- Monounsaturated fat 0.43 g
- Polyunsaturated fat 0.04 g
- Cholesterol 6 mg 2%
- Sodium 70 mg 3%
- Total carbohydrate 7 g 3%
- Dietary fiber 0 g 0%
- Total sugars 7 g
- Protein 5.3 g 11%
* % Daily Value uses the FDA Daily Values for adults and children 4 years and older (21 CFR 101.9). A dash means USDA does not report that value for this food.
Key numbers per 100 g
Calories
63
Protein
5.3g
Total fat
1.6g
Carbohydrate
7g
Protein supplies about 33% of the calories in this food, using 4 calories per gram of protein. It has 70 mg of sodium per 100 g (3% of the 2,300 mg Daily Value).
This page shows laboratory and reference data for a generic food, not a specific product label. Packaged foods can differ, so check the label on the package you buy. This is not medical or nutrition advice.
Vitamins and minerals
Amounts per 100 g. Only nutrients USDA reports for this food are listed.
| Nutrient | Amount | % Daily Value | Daily Value |
|---|---|---|---|
| Vitamin A (RAE) | 14 mcg | 2% | 900 mcg |
| Vitamin C | 0.8 mg | 1% | 90 mg |
| Vitamin D | 0 mcg | 0% | 20 mcg |
| Vitamin E | 0.03 mg | 0% | 15 mg |
| Vitamin K | 0.2 mcg | 0% | 120 mcg |
| Thiamin (B1) | 0.04 mg | 3% | 1.2 mg |
| Riboflavin (B2) | 0.21 mg | 16% | 1.3 mg |
| Niacin (B3) | 0.11 mg | 1% | 16 mg |
| Vitamin B6 | 0.05 mg | 3% | 1.7 mg |
| Folate | 11 mcg | 3% | 400 mcg |
| Vitamin B12 | 0.56 mcg | 23% | 2.4 mcg |
| Choline | 15.2 mg | 3% | 550 mg |
| Calcium | 183 mg | 14% | 1,300 mg |
| Iron | 0.08 mg | 0% | 18 mg |
| Potassium | 234 mg | 5% | 4,700 mg |
| Magnesium | 17 mg | 4% | 420 mg |
| Phosphorus | 144 mg | 12% | 1,250 mg |
| Zinc | 0.89 mg | 8% | 11 mg |
| Copper | 0.01 mg | 1% | 0.9 mg |
| Selenium | 3.3 mcg | 6% | 55 mcg |
| Water | 85.1 g | — | — |
| Caffeine | 0 mg | — | — |
Not reported by USDA for this food: Trans fat.Percent Daily Values are reference numbers for comparing foods, not personal targets.
Advertisement
Portion sizes and weights
Household measures that USDA lists for yogurt (plain, low fat), with their weight in grams and the calories in each.
| Portion | Weight | Calories | Protein |
|---|---|---|---|
| 1 container (6 oz) | 170 g | 107 | 8.9 g |
| 1 container (8 oz) | 227 g | 143 | 11.9 g |
| 0.5 container (4 oz) | 113 g | 71 | 5.9 g |
| 1 cup (8 fl oz) | 245 g | 154 | 12.9 g |
About these numbers
USDA FoodData Central reports nutrients per 100 grams of the edible portion. SR Legacy values come from the final release of the USDA National Nutrient Database for Standard Reference, which USDA no longer updates. Values from SR Legacy final release (April 2018). Rounded for display; per-portion figures are calculated from the 100 g values.
Advertisement
Similar foods in Dairy and Egg Products
- Yogurt, chocolate, nonfat milk 112 kcal
- Yogurt, chocolate, nonfat milk, fortified with vitamin D 112 kcal
- Yogurt, frozen, flavors not chocolate, nonfat milk, with low-calorie sweetener 104 kcal
- Yogurt, frozen, flavors other than chocolate, lowfat 139 kcal
- Yogurt, fruit variety, nonfat 95 kcal
- Yogurt, fruit variety, nonfat, fortified with vitamin D 95 kcal
- Yogurt, fruit, low fat, 10 grams protein per 8 ounce 102 kcal
- Yogurt, fruit, low fat, 10 grams protein per 8 ounce, fortified with vitamin D 102 kcal
- Yogurt, fruit, low fat, 11g protein/8 oz 105 kcal
- Yogurt, fruit, low fat, 9 grams protein per 8 ounce, fortified with vitamin D 99 kcal
On Amazon
Popular kitchen picks
As an Amazon Associate I earn from qualifying purchases.
Sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central — USDA SR Legacy, FDC ID 170886 (fdc.nal.usda.gov), published Apr 1, 2019.
- FDA Daily Values for adults and children 4 years and older (21 CFR 101.9) (fda.gov, eCFR).
- USDA and FDA do not endorse OpenPlate. Not medical or nutrition advice.