Yogurt (plain) nutrition facts

Nutrition highlights

Per 1 RACC (170 g), yogurt (plain) is an excellent source of Riboflavin and a good source of Calcium, Phosphorus, and Protein.

Relatively high in Saturated Fat per serving — worth noting if you are limiting them.

% of the FDA Daily Value per 1 RACC (170 g) serving.

Key metrics

Nutrient density

Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.

Similar foods & swaps

The closest eggs & dairy to yogurt (plain) by nutrition (per 100 g), and how each differs.

• 2% milk
  50 kcal · 3.3 g protein
  -28 kcal-0.5 g protein
• Skim milk
  37 kcal · 3.6 g protein
  -41 kcal-0.3 g protein
• Greek yogurt (plain)
  94 kcal · 8.8 g protein
  +16 kcal+5 g protein

Questions

How many calories are in yogurt (plain)?

A 1 RACC (170 g) serving of yogurt (plain) has about 133 calories. Per 100 g, it has 78 calories — a low calorie density.

How much protein is in yogurt (plain)?

Yogurt (plain) provides about 7 g of protein per 1 RACC (170 g) serving, which is 13% of the Daily Value — a good source.

What are the macros in yogurt (plain)?

Per serving, yogurt (plain) has roughly 7 g protein, 9 g carbohydrate, and 8 g fat. By calories, that is 20% protein, 29% carbohydrate, and 51% fat.

Is yogurt (plain) high in protein?

Yogurt (plain) has a protein density of about 4.9 g per 100 kcal, and 20% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.

What vitamins and minerals are in yogurt (plain)?

Per 1 RACC (170 g), yogurt (plain) is a notable source of Riboflavin, Calcium, and Phosphorus. The label above lists the full micronutrient profile with % Daily Values.

Use it

More eggs & dairy

References & methodology

• Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 2259793 (public domain).
• Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
• Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
• Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
• Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.