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Nonfat milk yogurt nutrition facts

A typical portion of nonfat milk yogurt (1 cup; 245 g, plain) has 120 calories and 10g of protein (USDA FoodData Central). USDA lists 5 descriptions of it: per 100 g they range from 43 calories (vanilla or lemon flavor, sweetened with low-calorie sweetener, fortified with vitamin D) to 50 (plain).

Nutrition Facts

Serving size1 cup (245g)
Amount per serving
Calories120
% Daily Value*
Total Fat 0g0%
Saturated Fat 0g1%
Trans Fat not declared
Cholesterol 5mg2%
Sodium 125mg5%
Total Carbohydrate 20g7%
Dietary Fiber 0g0%
Total Sugars 19g
Includes Added Sugars not declared
Protein 10g21%
Vitamin D 2.9mcg15%
Calcium 410mg31%
Iron 0mg0%
Potassium 510mg11%

* 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, nonfat milk, plain, scaled to the portion. Check the USDA record.

Protein per 100 g
4.2g
more than 36% of 8,218 USDA reference foods
Calories per 100 g
50
more than 14% of reference foods
Sodium per 100 g
51mg
more than 34% of reference foods

1 cup weighs 245 g in USDA's record for Yogurt, nonfat milk, plain (FDC 2705420).

Where the calories come from: 65% carbohydrate, 2% fat and 34% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

  • Vitamin B121.5 µg in 1 cup (245 g), 62% of the Daily Value
  • Riboflavin0.6 mg in 1 cup (245 g), 44% of the Daily Value
  • Phosphorus311 mg in 1 cup (245 g), 25% of the Daily Value
  • Selenium8.8 µg in 1 cup (245 g), 16% of the Daily Value
  • Zinc1.5 mg in 1 cup (245 g), 13% of the Daily Value

Source: USDA FoodData Central (FDC 2705420), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of nonfat milk yogurt USDA describes

Plain has the most calories per 100 g (50); the fewest: Fortified with vitamin D (43)

Calories per 100 g by USDA description of nonfat milk yogurtPlain50Fortified with vitamin D43Fruit46Flavors other than fruit47Calories per 100 g by USDA description of nonfat milk yogurtPlain50Fortified with vitamin D43Fruit46Flavors other than fruit47Calories per 100 g by USDA description of nonfat milk yogurtPlain50Fortified with vitamin D43Fruit46Flavors other than fruit47Calories per 100 g by USDA description of nonfat milk yogurtPlain50Fortified with vitamin D43Fruit46Flavors other than fruit47Calories per 100 g by USDA description of nonfat milk yogurtPlain50Fortified with vitamin D43Fruit46Flavors other than fruit47Calories per 100 g by USDA description of nonfat milk yogurtPlain50Fortified with vitamin D43Fruit46Flavors other than fruit47Calories per 100 g by USDA description of nonfat milk yogurtPlain50Fortified with vitamin D43Fruit46Flavors other than fruit47Calories per 100 g by USDA description of nonfat milk yogurtPlain50Fortified with vitamin D43Fruit46Flavors other than fruit47Calories per 100 g by USDA description of nonfat milk yogurtPlain50Fortified with vitamin D43Fruit46Flavors other than fruit47
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 5 USDA descriptions of nonfat milk yogurt, per 100 g
USDA descriptionCaloriesProteinFatSodium
Yogurt, nonfat milk, plain504.2 g0.1 g51 mg
Yogurt, vanilla or lemon flavor, nonfat milk, sweetened with low-calorie sweetener, fortified with vitamin DSame values: Yogurt, vanilla or lemon flavor, nonfat milk, sweetened with low-calorie sweetener433.9 g0.2 g59 mg
Yogurt, nonfat milk, fruit463.6 g0.1 g45 mg
Yogurt, nonfat milk, flavors other than fruit473.6 g0.1 g44 mg

Every nutrient in this record (65)

The portion is 1 cup (245 g); % DV is for that portion.

Energy, macronutrients and sugars (12)
NutrientPer portionPer 100 g% DV
Protein10.4 g4.23 g21%
Total lipid (fat)0.22 g0.090 g0%
Carbohydrate, by difference19.8 g8.08 g7%
Energy123 kcal50.0 kcal
Alcohol, ethyl0 g0 g
Water212 g86.6 g
Total Sugars18.8 g7.68 g
Fiber, total dietary0 g0 g0%
Cholesterol7.35 mg3.00 mg2%
Fatty acids, total saturated0.28 g0.12 g1%
Fatty acids, total monounsaturated0.12 g0.049 g
Fatty acids, total polyunsaturated0.012 g0.0050 g
Minerals (9)
NutrientPer portionPer 100 g% DV
Calcium, Ca409 mg167 mg31%
Iron, Fe0 mg0 mg0%
Magnesium, Mg36.8 mg15.0 mg9%
Phosphorus, P311 mg127 mg25%
Potassium, K515 mg210 mg11%
Sodium, Na125 mg51.0 mg5%
Zinc, Zn1.47 mg0.60 mg13%
Copper, Cu0 mg0 mg0%
Selenium, Se8.82 µg3.60 µg16%
Vitamins (23)
NutrientPer portionPer 100 g% DV
Retinol0 µg0 µg
Vitamin A, RAE0 µg0 µg0%
Carotene, beta0 µg0 µg
Carotene, alpha0 µg0 µg
Vitamin E (alpha-tocopherol)0 mg0 mg0%
Vitamin D (D2 + D3)2.94 µg1.20 µg15%
Cryptoxanthin, beta0 µg0 µg
Lycopene0 µg0 µg
Lutein + zeaxanthin0 µg0 µg
Vitamin C, total ascorbic acid2.21 mg0.90 mg2%
Thiamin0.12 mg0.048 mg10%
Riboflavin0.57 mg0.23 mg44%
Niacin0.30 mg0.12 mg2%
Vitamin B-60.13 mg0.053 mg8%
Folate, total29.4 µg12.0 µg
Vitamin B-121.49 µg0.61 µg62%
Choline, total37.2 mg15.2 mg7%
Vitamin K (phylloquinone)0.49 µg0.20 µg0%
Folic acid0 µg0 µg
Folate, food29.4 µg12.0 µg
Folate, DFE29.4 µg12.0 µg7%
Vitamin E, added0 mg0 mg
Vitamin B-12, added0 µg0 µg
Fatty acids (19)
NutrientPer portionPer 100 g% DV
SFA 4:00.012 g0.0050 g
SFA 6:00.0098 g0.0040 g
SFA 8:00.0049 g0.0020 g
SFA 10:00.012 g0.0050 g
SFA 12:00.015 g0.0060 g
SFA 14:00.047 g0.019 g
SFA 16:00.12 g0.049 g
SFA 18:00.044 g0.018 g
MUFA 18:10.10 g0.041 g
PUFA 18:20.0098 g0.0040 g
PUFA 18:30.0024 g0.0010 g
PUFA 20:40 g0 g
PUFA 22:6 n-3 (DHA)0 g0 g
MUFA 16:10.0098 g0.0040 g
PUFA 18:40 g0 g
MUFA 20:10 g0 g
PUFA 20:5 n-3 (EPA)0 g0 g
MUFA 22:10 g0 g
PUFA 22:5 n-3 (DPA)0 g0 g

Source: USDA FoodData Central, FDC 2705420: 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 nonfat milk yogurt?

120 in 1 cup (245 g) of plain; 43 to 50 per 100 g across USDA's descriptions.

How much protein is in nonfat milk yogurt?

10g in 1 cup; 4.2 g per 100 g.

How much sodium is in nonfat milk yogurt?

125mg in 1 cup; 51 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