Know what’s on your plate
Plain yogurt
Calories & nutrition facts
low fat
Nutrition facts
Per 100 g% DV- Calories 63 kcal —
- Protein 5.3 g 11%
- Carbohydrate 7 g 3%
- Fat 1.6 g 2%
- Saturated fat 1 g 5%
- Fibre 0 g 0%
- Sugars 7 g —
- Sodium 70 mg 3%
- Cholesterol 6 mg 2%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 14 µg 2%
- Vitamin C 0.8 mg 1%
- Vitamin D 0 µg 0%
- Vitamin E 0.03 mg 0%
- Vitamin K 0.2 µg 0%
- Thiamin (B1) 0.04 mg 4%
- Riboflavin (B2) 0.21 mg 16%
- Niacin (B3) 0.11 mg 1%
- Pantothenic acid (B5) 0.59 mg 12%
- Vitamin B6 0.05 mg 3%
- Biotin (B7) 1.5 µg 5%
- Folate (B9) 11 µg 3%
- Vitamin B12 0.56 µg 23%
- Choline 15.2 mg 3%
Minerals
- Calcium 183 mg 14%
- Iron 0.08 mg 0%
- Magnesium 17 mg 4%
- Phosphorus 144 mg 12%
- Potassium 234 mg 5%
- Zinc 0.89 mg 8%
- Copper 0.01 mg 1%
- Manganese 0 mg 0%
- Selenium 3.3 µg 6%
- Iodine 34 µg 23%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 63 | 5.3 g | 7 g | 1.6 g |
| 1 × container (6 oz) | 170 g | 107 | 8.9 g | 12 g | 2.6 g |
| 1 × container (8 oz) | 227 g | 143 | 12 g | 16 g | 3.5 g |
| 1 × container (4 oz) | 113 g | 71 | 5.9 g | 8 g | 1.8 g |
| 1 × cup (8 fl oz) | 245 g | 154 | 13 g | 17 g | 3.8 g |
| 2 × container (6 oz) | 340 g | 214 | 18 g | 24 g | 5.3 g |
| ½ × container (6 oz) | 85 g | 54 | 4.5 g | 6 g | 1.3 g |
| 3 × container (6 oz) | 510 g | 321 | 27 g | 36 g | 7.9 g |
| 4 × container (6 oz) | 680 g | 428 | 36 g | 48 g | 11 g |
Similar foods
- Nonfat sweetened plain yogurtplain flavour, sweetened
- Plain yogurt or fermented milk0% fat39 kcal / 100 g
- Plain yogurt with creamenriched66 kcal / 100 g
- Goat plain yogurt74 kcal / 100 g
- Plain Greek yogurtstyle133 kcal / 100 g
- Yogurt2-3.9% m.f., plain50 kcal / 100 g
- Plain skimmed yogurtskimmed46 kcal / 100 g
- Nonfat yogurtplain flavour
- Low fat yoghurtlow fat37 kcal / 100 g
- Natural yogurt66 kcal / 100 g
Questions about Plain yogurt
How much plain yoghurt is a usual serving?
A small pot is often about 170 g. Spoon it over fruit or porridge, or use it as the base for a savoury dip.
Can you cook plain yoghurt in a curry or soup without it splitting?
Take the pan off the heat and stir a few spoonfuls of hot sauce into the yoghurt first. Then stir the tempered yoghurt into the pan over low heat; avoid boiling it.
How do you use plain yoghurt to marinate meat?
Mix it with garlic, lemon, salt and spices, then coat the meat and refrigerate it for at least 30 minutes; a few hours gives the marinade longer to work. Scrape off excess before grilling or roasting.
Why is there liquid on top of plain yoghurt?
That thin liquid is whey, which can separate during storage. Stir it back in for a looser, tangier yoghurt, or pour it off for a thicker spoonful.
How should you store plain yoghurt after opening?
Keep it covered in the fridge at 4 °C or below, and use a clean spoon each time. If you see mould or notice an unusual smell, discard it rather than tasting it.
What can you make with plain yoghurt besides eating it by itself?
Stir it with cucumber, garlic and mint for a raita-style dip, or mix it with tahini and lemon for a sauce. It also works in marinades and as a topping for baked potatoes.
Can you use plain yoghurt instead of sour cream?
Yes: use it as a cool topping or in dips, where its tang works well. For a closer, thicker texture, strain it through a clean cloth in the fridge for a few hours.
Does plain Greek yoghurt have more protein than plain yoghurt?
Yes. Plain Greek yoghurt has about 10 g of protein per 100 g, compared with 5.3 g in plain yoghurt; straining removes whey and concentrates it.
Source: USDA FoodData Central 170886 · per 100 g · carbohydrate per EU label, fibre excluded
