USDA reference food · Dairy and Egg Products
Yogurt, fruit, low fat, 10 grams protein per 8 ounce
1 cup of yogurt, fruit, low fat, 10 grams protein per 8 ounce (245 g) has 250 calories, 11g of protein, 2.5g of fat and 0g of fiber (USDA FoodData Central, SR Legacy, FDC 171285). It is one of 8 USDA descriptions of fruit yogurt.
FoodData Central 171285, SR Legacy, in the April 30, 2026 release; USDA record.
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 4.4g
- more than 36% of 8,218 USDA reference foods
- Calories per 100 g
- 102
- more than 29% of reference foods
- Fiber per 100 g
- 0g
- more than 0% of reference foods
What a portion gives you
Ticks: 5% of the Daily Value (FDA: low) and 20% (high)
Source: USDA FoodData Central, SR Legacy (FDC 171285); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Vitamin B121.2 µg in 1 cup (245 g), 48% of the Daily Value
- Riboflavin0.4 mg in 1 cup (245 g), 34% of the Daily Value
- Phosphorus292 mg in 1 cup (245 g), 23% of the Daily Value
- Copper0.2 mg in 1 cup (245 g), 22% of the Daily Value
- Zinc1.8 mg in 1 cup (245 g), 16% of the Daily Value
- Selenium7.6 µg in 1 cup (245 g), 14% of the Daily Value
Source: USDA FoodData Central (FDC 171285), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 74% carbohydrate, 9% fat and 17% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Where it sits among USDA reference foods
| Per 100 g | This food | Share with less |
|---|---|---|
| Calories | 102 | 29% |
| Protein | 4.37 g | 36% |
| Total fat | 1.08 g | 29% |
| Carbohydrate | 19.1 g | 67% |
| Fiber | 0 g | 0% |
| Total sugars | 19.1 g | 87% |
| Sodium | 58.0 mg | 39% |
Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.
Every nutrient in this record (89)
The portion is 1 cup (245 g); % DV is for that portion.
Energy, macronutrients and sugars (13)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 10.7 g | 4.37 g | 21% |
| Total lipid (fat) | 2.65 g | 1.08 g | 3% |
| Carbohydrate, by difference | 46.7 g | 19.1 g | 17% |
| Ash | 2.50 g | 1.02 g | |
| Energy | 250 kcal | 102 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 182 g | 74.5 g | |
| Total Sugars | 46.7 g | 19.1 g | |
| Fiber, total dietary | 0 g | 0 g | 0% |
| Cholesterol | 9.80 mg | 4.00 mg | 3% |
| Fatty acids, total saturated | 1.71 g | 0.70 g | 9% |
| Fatty acids, total monounsaturated | 0.73 g | 0.30 g | |
| Fatty acids, total polyunsaturated | 0.076 g | 0.031 g |
Minerals (11)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 372 mg | 152 mg | 29% |
| Iron, Fe | 0.17 mg | 0.070 mg | 1% |
| Magnesium, Mg | 36.8 mg | 15.0 mg | 9% |
| Phosphorus, P | 292 mg | 119 mg | 23% |
| Potassium, K | 478 mg | 195 mg | 10% |
| Sodium, Na | 142 mg | 58.0 mg | 6% |
| Zinc, Zn | 1.81 mg | 0.74 mg | 16% |
| Copper, Cu | 0.20 mg | 0.080 mg | 22% |
| Fluoride, F | 22.1 µg | 9.00 µg | |
| Manganese, Mn | 0.16 mg | 0.065 mg | 7% |
| Selenium, Se | 7.59 µg | 3.10 µg | 14% |
Vitamins (26)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 24.5 µg | 10.0 µg | |
| Vitamin A, RAE | 24.5 µg | 10.0 µg | 3% |
| Carotene, beta | 4.90 µg | 2.00 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.049 mg | 0.020 mg | 0% |
| Vitamin D3 (cholecalciferol) | 0 µg | 0 µg | |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 0 µg | 0 µg | |
| Vitamin C, total ascorbic acid | 1.72 mg | 0.70 mg | 2% |
| Thiamin | 0.091 mg | 0.037 mg | 8% |
| Riboflavin | 0.44 mg | 0.18 mg | 34% |
| Niacin | 0.23 mg | 0.095 mg | 1% |
| Pantothenic acid | 1.20 mg | 0.49 mg | |
| Vitamin B-6 | 0.098 mg | 0.040 mg | 6% |
| Folate, total | 22.1 µg | 9.00 µg | |
| Vitamin B-12 | 1.15 µg | 0.47 µg | 48% |
| Choline, total | 34.3 mg | 14.0 mg | 6% |
| Vitamin K (phylloquinone) | 0.24 µg | 0.10 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 22.1 µg | 9.00 µg | |
| Folate, DFE | 22.1 µg | 9.00 µg | 6% |
| Betaine | 1.96 mg | 0.80 mg | |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.061 g | 0.025 g | |
| Threonine | 0.44 g | 0.18 g | |
| Isoleucine | 0.58 g | 0.24 g | |
| Leucine | 1.08 g | 0.44 g | |
| Lysine | 0.96 g | 0.39 g | |
| Methionine | 0.32 g | 0.13 g | |
| Cystine | 0.098 g | 0.040 g | |
| Phenylalanine | 0.58 g | 0.24 g | |
| Tyrosine | 0.54 g | 0.22 g | |
| Valine | 0.89 g | 0.36 g | |
| Arginine | 0.32 g | 0.13 g | |
| Histidine | 0.26 g | 0.11 g | |
| Alanine | 0.46 g | 0.19 g | |
| Aspartic acid | 0.85 g | 0.35 g | |
| Glutamic acid | 2.10 g | 0.86 g | |
| Glycine | 0.26 g | 0.10 g | |
| Proline | 1.27 g | 0.52 g | |
| Serine | 0.66 g | 0.27 g |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0.078 g | 0.032 g | |
| SFA 6:0 | 0.054 g | 0.022 g | |
| SFA 8:0 | 0.034 g | 0.014 g | |
| SFA 10:0 | 0.076 g | 0.031 g | |
| SFA 12:0 | 0.091 g | 0.037 g | |
| SFA 14:0 | 0.28 g | 0.11 g | |
| SFA 16:0 | 0.72 g | 0.29 g | |
| SFA 18:0 | 0.26 g | 0.10 g | |
| MUFA 18:1 | 0.61 g | 0.25 g | |
| PUFA 18:2 | 0.054 g | 0.022 g | |
| PUFA 18:3 | 0.022 g | 0.0090 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.059 g | 0.024 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 171285: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Other ways to eat fruit yogurt
USDA lists 8 preparations of fruit yogurt. The fruit yogurt page puts them side by side, per 100 g and per portion.
Next questions
- Every common food in dairy and egg productscalories, protein, fat and carbohydrate side by side
- Foods A to Z
- Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion
Sources for this page
- USDA FoodData Central
- this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- survey foods and their household portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, its rounding and the Daily Values. ecfr.gov
- 21 CFR 101 subpart D, Nutrient content claims
- the FDA thresholds the comparisons count. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov