Food · Dairy and Egg Products
Fruit yogurt nutrition facts
A typical portion of fruit yogurt (1 cup; 245 g, nS as to type of milk) has 230 calories and 11g of protein (USDA FoodData Central). USDA lists 8 descriptions of it: per 100 g they range from 93 calories (nS as to type of milk) to 105 (low fat, 11g protein/8 oz).
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 for Yogurt, NS as to type of milk, fruit, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 4.6g
- more than 37% of 8,218 USDA reference foods
- Calories per 100 g
- 93
- more than 26% of reference foods
- Sodium per 100 g
- 65mg
- more than 45% of reference foods
1 cup weighs 245 g in USDA's record for Yogurt, NS as to type of milk, fruit (FDC 2705425).
Where the calories come from: 67% carbohydrate, 13% fat and 20% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Vitamin B121.2 µg in 1 cup (245 g), 49% of the Daily Value
- Riboflavin0.5 mg in 1 cup (245 g), 37% of the Daily Value
- Phosphorus309 mg in 1 cup (245 g), 25% of the Daily Value
- Zinc1.9 mg in 1 cup (245 g), 17% of the Daily Value
- Selenium7.6 µg in 1 cup (245 g), 14% of the Daily Value
Source: USDA FoodData Central (FDC 2705425), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of fruit yogurt USDA describes
11g protein/8 oz has the most calories per 100 g (105); the fewest: NS as to type of milk (93)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Yogurt, NS as to type of milk, fruit | 93 | 4.6 g | 1.3 g | 65 mg |
| Yogurt, fruit, low fat, 11g protein/8 oz | 105 | 4.9 g | 1.4 g | 65 mg |
| Yogurt, fruit, lowfat, with low calorie sweetener, fortified with vitamin DSame values: Yogurt, fruit, lowfat, with low calorie sweetener | 105 | 4.9 g | 1.4 g | 58 mg |
| Yogurt, fruit, low fat, 10 grams protein per 8 ounceSame values: Yogurt, fruit, low fat, 10 grams protein per 8 ounce, fortified with vitamin D | 102 | 4.4 g | 1.1 g | 58 mg |
| Yogurt, fruit, low fat,9 g protein/8 ozSame values: Yogurt, fruit, low fat, 9 grams protein per 8 ounce, fortified with vitamin D | 99 | 4 g | 1.2 g | 53 mg |
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 | 11.2 g | 4.57 g | 22% |
| Total lipid (fat) | 3.28 g | 1.34 g | 4% |
| Carbohydrate, by difference | 38.4 g | 15.7 g | 14% |
| Energy | 228 kcal | 93.0 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 190 g | 77.4 g | |
| Total Sugars | 31.5 g | 12.8 g | |
| Fiber, total dietary | 0.49 g | 0.20 g | 2% |
| Cholesterol | 12.3 mg | 5.00 mg | 4% |
| Fatty acids, total saturated | 2.11 g | 0.86 g | 11% |
| Fatty acids, total monounsaturated | 0.91 g | 0.37 g | |
| Fatty acids, total polyunsaturated | 0.093 g | 0.038 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 392 mg | 160 mg | 30% |
| Iron, Fe | 0.34 mg | 0.14 mg | 2% |
| Magnesium, Mg | 36.8 mg | 15.0 mg | 9% |
| Phosphorus, P | 309 mg | 126 mg | 25% |
| Potassium, K | 519 mg | 212 mg | 11% |
| Sodium, Na | 159 mg | 65.0 mg | 7% |
| Zinc, Zn | 1.89 mg | 0.77 mg | 17% |
| Copper, Cu | 0.061 mg | 0.025 mg | 7% |
| Selenium, Se | 7.59 µg | 3.10 µg | 14% |
Vitamins (23)
| 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) | 0.098 mg | 0.040 mg | 1% |
| 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 | 4.66 mg | 1.90 mg | 5% |
| Thiamin | 0.098 mg | 0.040 mg | 8% |
| Riboflavin | 0.48 mg | 0.20 mg | 37% |
| Niacin | 0.25 mg | 0.10 mg | 2% |
| Vitamin B-6 | 0.11 mg | 0.045 mg | 6% |
| Folate, total | 26.9 µg | 11.0 µg | |
| Vitamin B-12 | 1.18 µg | 0.48 µg | 49% |
| Choline, total | 35.5 mg | 14.5 mg | 6% |
| 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 | 0.098 g | 0.040 g | |
| SFA 6:0 | 0.069 g | 0.028 g | |
| SFA 8:0 | 0.042 g | 0.017 g | |
| SFA 10:0 | 0.093 g | 0.038 g | |
| SFA 12:0 | 0.11 g | 0.046 g | |
| SFA 14:0 | 0.34 g | 0.14 g | |
| SFA 16:0 | 0.89 g | 0.36 g | |
| SFA 18:0 | 0.32 g | 0.13 g | |
| MUFA 18:1 | 0.75 g | 0.30 g | |
| PUFA 18:2 | 0.066 g | 0.027 g | |
| PUFA 18:3 | 0.027 g | 0.011 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.071 g | 0.029 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.0073 g | 0.0030 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0.0049 g | 0.0020 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 2705425: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in fruit yogurt?
230 in 1 cup (245 g) of nS as to type of milk; 93 to 105 per 100 g across USDA's descriptions.
How much protein is in fruit yogurt?
11g in 1 cup; 4.6 g per 100 g.
How much sodium is in fruit yogurt?
160mg in 1 cup; 65 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov