USDA reference food · Dairy and Egg Products
Yogurt, vanilla, low fat, fortified with vitamin D
1 cup of yogurt, vanilla, low fat, fortified with vitamin d (245 g) has 210 calories, 12g of protein, 3g of fat and 0g of fiber (USDA FoodData Central, SR Legacy, FDC 172219). It is one of 3 USDA descriptions of vanilla yogurt.
FoodData Central 172219, 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
- 4.9g
- more than 38% of 8,218 USDA reference foods
- Calories per 100 g
- 85
- more than 24% 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 172219); FDA Daily Values, 21 CFR 101.9.
Also rich in
- Vitamin B121.3 µg in 1 cup (245 g), 54% of the Daily Value
- Riboflavin0.5 mg in 1 cup (245 g), 38% of the Daily Value
- Phosphorus331 mg in 1 cup (245 g), 26% of the Daily Value
- Selenium12 µg in 1 cup (245 g), 22% of the Daily Value
- Zinc2.0 mg in 1 cup (245 g), 18% of the Daily Value
Source: USDA FoodData Central (FDC 172219), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Where the calories come from: 64% carbohydrate, 13% fat and 23% 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 | 85.0 | 24% |
| Protein | 4.93 g | 38% |
| Total fat | 1.25 g | 30% |
| Carbohydrate | 13.8 g | 61% |
| Fiber | 0 g | 0% |
| Total sugars | 13.8 g | 85% |
| Sodium | 66.0 mg | 46% |
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 (88)
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 | 12.1 g | 4.93 g | 24% |
| Total lipid (fat) | 3.06 g | 1.25 g | 4% |
| Carbohydrate, by difference | 33.8 g | 13.8 g | 12% |
| Ash | 2.50 g | 1.02 g | |
| Energy | 208 kcal | 85.0 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 194 g | 79.0 g | |
| Total Sugars | 33.8 g | 13.8 g | |
| Fiber, total dietary | 0 g | 0 g | 0% |
| Cholesterol | 12.3 mg | 5.00 mg | 4% |
| Fatty acids, total saturated | 1.97 g | 0.81 g | 10% |
| Fatty acids, total monounsaturated | 0.84 g | 0.34 g | |
| Fatty acids, total polyunsaturated | 0.088 g | 0.036 g |
Minerals (11)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 419 mg | 171 mg | 32% |
| Iron, Fe | 0.17 mg | 0.070 mg | 1% |
| Magnesium, Mg | 39.2 mg | 16.0 mg | 9% |
| Phosphorus, P | 331 mg | 135 mg | 26% |
| Potassium, K | 537 mg | 219 mg | 11% |
| Sodium, Na | 162 mg | 66.0 mg | 7% |
| Zinc, Zn | 2.03 mg | 0.83 mg | 18% |
| Copper, Cu | 0.032 mg | 0.013 mg | 4% |
| Fluoride, F | 29.4 µg | 12.0 µg | |
| Manganese, Mn | 0.0098 mg | 0.0040 mg | 0% |
| Selenium, Se | 12.0 µg | 4.90 µg | 22% |
Vitamins (25)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 29.4 µg | 12.0 µg | |
| Vitamin A, RAE | 29.4 µg | 12.0 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) | 2.94 µg | 1.20 µg | |
| 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 | 0.10 mg | 0.042 mg | 9% |
| Riboflavin | 0.49 mg | 0.20 mg | 38% |
| Niacin | 0.26 mg | 0.11 mg | 2% |
| Pantothenic acid | 1.35 mg | 0.55 mg | |
| Vitamin B-6 | 0.11 mg | 0.045 mg | 6% |
| Folate, total | 26.9 µg | 11.0 µg | |
| Vitamin B-12 | 1.30 µg | 0.53 µg | 54% |
| Choline, total | 37.2 mg | 15.2 mg | 7% |
| Vitamin K (phylloquinone) | 0.24 µg | 0.10 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 |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.069 g | 0.028 g | |
| Threonine | 0.49 g | 0.20 g | |
| Isoleucine | 0.66 g | 0.27 g | |
| Leucine | 1.22 g | 0.50 g | |
| Lysine | 1.08 g | 0.44 g | |
| Methionine | 0.36 g | 0.14 g | |
| Cystine | 0.11 g | 0.045 g | |
| Phenylalanine | 0.66 g | 0.27 g | |
| Tyrosine | 0.61 g | 0.25 g | |
| Valine | 1.0 g | 0.41 g | |
| Arginine | 0.36 g | 0.15 g | |
| Histidine | 0.30 g | 0.12 g | |
| Alanine | 0.52 g | 0.21 g | |
| Aspartic acid | 0.96 g | 0.39 g | |
| Glutamic acid | 2.36 g | 0.96 g | |
| Glycine | 0.29 g | 0.12 g | |
| Proline | 1.43 g | 0.58 g | |
| Serine | 0.75 g | 0.30 g |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0.091 g | 0.037 g | |
| SFA 6:0 | 0.061 g | 0.025 g | |
| SFA 8:0 | 0.039 g | 0.016 g | |
| SFA 10:0 | 0.088 g | 0.036 g | |
| SFA 12:0 | 0.11 g | 0.043 g | |
| SFA 14:0 | 0.32 g | 0.13 g | |
| SFA 16:0 | 0.84 g | 0.34 g | |
| SFA 18:0 | 0.30 g | 0.12 g | |
| MUFA 18:1 | 0.70 g | 0.29 g | |
| PUFA 18:2 | 0.061 g | 0.025 g | |
| PUFA 18:3 | 0.025 g | 0.010 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.066 g | 0.027 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 172219: 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 vanilla yogurt
USDA lists 3 preparations of vanilla yogurt. The vanilla 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