USDA reference food
Yogurt, low fat milk, plain
1 cup of yogurt, low fat milk, plain (245 g) has 150 calories, 13g of protein, 4g of fat and 0g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2705419). It is one of 11 USDA descriptions of yogurt.
FoodData Central 2705419, the dietary survey database (FNDDS), 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 (the dietary survey database (FNDDS)), scaled to the portion. Check the USDA record.
- Protein per 100 g
- 5.3g
- more than 40% of 8,218 USDA reference foods
- Calories per 100 g
- 63
- more than 18% 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, the dietary survey database (FNDDS) (FDC 2705419); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Vitamin B121.4 µg in 1 cup (245 g), 57% of the Daily Value
- Riboflavin0.5 mg in 1 cup (245 g), 40% of the Daily Value
- Phosphorus353 mg in 1 cup (245 g), 28% of the Daily Value
- Zinc2.2 mg in 1 cup (245 g), 20% of the Daily Value
- Selenium8.1 µg in 1 cup (245 g), 15% of the Daily Value
Source: USDA FoodData Central (FDC 2705419), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 45% carbohydrate, 22% fat and 33% 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 | 63.0 | 18% |
| Protein | 5.25 g | 40% |
| Total fat | 1.55 g | 32% |
| Carbohydrate | 7.04 g | 49% |
| Fiber | 0 g | 0% |
| Total sugars | 7.04 g | 74% |
| Sodium | 70.0 mg | 48% |
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 (65)
The portion is 1 cup (245 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 12.9 g | 5.25 g | 26% |
| Total lipid (fat) | 3.80 g | 1.55 g | 5% |
| Carbohydrate, by difference | 17.2 g | 7.04 g | 6% |
| Energy | 154 kcal | 63.0 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 208 g | 85.1 g | |
| Total Sugars | 17.2 g | 7.04 g | |
| Fiber, total dietary | 0 g | 0 g | 0% |
| Cholesterol | 14.7 mg | 6.00 mg | 5% |
| Fatty acids, total saturated | 2.45 g | 1.00 g | 12% |
| Fatty acids, total monounsaturated | 1.04 g | 0.43 g | |
| Fatty acids, total polyunsaturated | 0.11 g | 0.044 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 448 mg | 183 mg | 34% |
| Iron, Fe | 0.20 mg | 0.080 mg | 1% |
| Magnesium, Mg | 41.6 mg | 17.0 mg | 10% |
| Phosphorus, P | 353 mg | 144 mg | 28% |
| Potassium, K | 573 mg | 234 mg | 12% |
| Sodium, Na | 172 mg | 70.0 mg | 7% |
| Zinc, Zn | 2.18 mg | 0.89 mg | 20% |
| Copper, Cu | 0.032 mg | 0.013 mg | 4% |
| Selenium, Se | 8.09 µg | 3.30 µg | 15% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 34.3 µg | 14.0 µg | |
| Vitamin A, RAE | 34.3 µg | 14.0 µg | 4% |
| Carotene, beta | 4.90 µg | 2.00 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.073 mg | 0.030 mg | 0% |
| Vitamin D (D2 + D3) | 2.94 µg | 1.20 µg | 15% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 0 µg | 0 µg | |
| Vitamin C, total ascorbic acid | 1.96 mg | 0.80 mg | 2% |
| Thiamin | 0.11 mg | 0.044 mg | 9% |
| Riboflavin | 0.52 mg | 0.21 mg | 40% |
| Niacin | 0.28 mg | 0.11 mg | 2% |
| Vitamin B-6 | 0.12 mg | 0.049 mg | 7% |
| Folate, total | 26.9 µg | 11.0 µg | |
| Vitamin B-12 | 1.37 µg | 0.56 µg | 57% |
| Choline, total | 37.2 mg | 15.2 mg | 7% |
| Vitamin K (phylloquinone) | 0.49 µg | 0.20 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 26.9 µg | 11.0 µg | |
| Folate, DFE | 26.9 µg | 11.0 µg | 7% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0.11 g | 0.046 g | |
| SFA 6:0 | 0.078 g | 0.032 g | |
| SFA 8:0 | 0.049 g | 0.020 g | |
| SFA 10:0 | 0.11 g | 0.044 g | |
| SFA 12:0 | 0.13 g | 0.053 g | |
| SFA 14:0 | 0.40 g | 0.16 g | |
| SFA 16:0 | 1.03 g | 0.42 g | |
| SFA 18:0 | 0.37 g | 0.15 g | |
| MUFA 18:1 | 0.87 g | 0.35 g | |
| PUFA 18:2 | 0.076 g | 0.031 g | |
| PUFA 18:3 | 0.032 g | 0.013 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.083 g | 0.034 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 2705419: 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 yogurt
USDA lists 11 preparations of yogurt. The yogurt page puts them side by side, 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