Eggs & Dairy
Yogurt (plain) nutrition facts
A 1 RACC (170 g) serving of yogurt (plain) provides 133 calories, 7 g protein, 9 g carbohydrate, and 8 g fat — about 20% of its calories from protein, 29% from carbohydrate, and 51% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
| Nutrient | Per 1 RACC (170 g) | Per 100 g |
|---|---|---|
| Calories | 133 | 78 |
| Protein | 7 g | 4 g |
| Total carbohydrate | 9 g | 6 g |
| Total fat | 8 g | 4 g |
Vitamins & minerals
Per serving (170 g)
- Vitamin K
- 0.34 mcg
- Thiamin (B1)
- 0.09 mg
- Riboflavin (B2)
- 0.41 mg
- Niacin (B3)
- 0.23 mg
- Vitamin B6
- 0.08 mg
- Magnesium
- 19.5 mg
- Phosphorus
- 172 mg
- Zinc
- 0.73 mg
- Copper
- 0.01 mg
- Manganese
- 0.00 mg
Photo by Towfiqu barbhuiya on Pexels
Selecting, storing & prepping yogurt (plain)
- Selecting
- Plain yogurt can be made from whole, low-fat, or skim milk, and some brands add pectin or gelatin as a thickener — checking the ingredient list reveals whether it's a simple milk-and-culture product or has additives.
- Storing
- Unopened plain yogurt keeps until the printed date; once opened, use within 1-2 weeks refrigerated. A watery layer on top (whey) is normal and can be stirred back in or drained off.
- Prepping
- Straining plain yogurt through a cheesecloth-lined sieve for a few hours removes excess whey and produces a thicker, Greek-yogurt-like texture at home.
Storage guidance from the USDA FoodKeeper database (FSIS, Cornell University, and the Food Marketing Institute).
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
Per 100 kcal, yogurt (plain) delivers about 4% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More calcium than 86% of foods
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.
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.
- What is the nutritional value of yogurt (plain)?
- Per 1 RACC (170 g), yogurt (plain) has 133 calories, 7 g protein, 9 g carbohydrate, and 8 g fat, plus notable amounts of Riboflavin, Calcium, and Phosphorus. See the full nutrition facts label above for every vitamin and mineral.
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.
NutriFactsHub. “Yogurt (plain) Nutrition Facts.” https://nutrifactshub.com/foods/yogurt-plain