Food · Dairy and Egg Products
Vanilla yogurt nutrition facts
A typical portion of vanilla yogurt (1 cup; 245 g, non-fat) has 190 calories and 7g of protein (USDA FoodData Central). USDA lists 3 descriptions of it: per 100 g they range from 78 calories (non-fat) to 85 (low fat.).
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, vanilla, non-fat, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 2.9g
- more than 29% of 8,218 USDA reference foods
- Calories per 100 g
- 78
- more than 22% of reference foods
- Sodium per 100 g
- 47mg
- more than 32% of reference foods
1 cup weighs 245 g in USDA's record for Yogurt, vanilla, non-fat (FDC 170906).
Where the calories come from: 85% carbohydrate, 0% fat and 15% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
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
- 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
- Phosphorus216 mg in 1 cup (245 g), 17% of the Daily Value
- Vitamin A149 µg RAE in 1 cup (245 g), 17% of the Daily Value
Source: USDA FoodData Central (FDC 170906), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of vanilla yogurt USDA describes
Low fat. has the most calories per 100 g (85); the fewest: Non-fat (78)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Yogurt, vanilla, non-fat | 78 | 2.9 g | 0 g | 47 mg |
| Yogurt, vanilla, low fat.Same values: Yogurt, vanilla, low fat, fortified with vitamin D | 85 | 4.9 g | 1.3 g | 66 mg |
Every nutrient in this record (86)
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 | 7.20 g | 2.94 g | 14% |
| Total lipid (fat) | 0 g | 0 g | 0% |
| Carbohydrate, by difference | 41.7 g | 17.0 g | 15% |
| Ash | 2.50 g | 1.02 g | |
| Energy | 191 kcal | 78.0 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 194 g | 79.0 g | |
| Total Sugars | 14.4 g | 5.88 g | |
| Fiber, total dietary | 0 g | 0 g | 0% |
| Cholesterol | 7.35 mg | 3.00 mg | 2% |
| Fatty acids, total saturated | 0 g | 0 g | 0% |
| Fatty acids, total monounsaturated | 0 g | 0 g | |
| Fatty acids, total polyunsaturated | 0 g | 0 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 289 mg | 118 mg | 22% |
| Iron, Fe | 0 mg | 0 mg | 0% |
| Magnesium, Mg | 39.2 mg | 16.0 mg | 9% |
| Phosphorus, P | 216 mg | 88.0 mg | 17% |
| Potassium, K | 345 mg | 141 mg | 7% |
| Sodium, Na | 115 mg | 47.0 mg | 5% |
| Zinc, Zn | 2.03 mg | 0.83 mg | 18% |
| Copper, Cu | 0.032 mg | 0.013 mg | 4% |
| Manganese, Mn | 0.0098 mg | 0.0040 mg | 0% |
| Selenium, Se | 12.0 µg | 4.90 µg | 22% |
Vitamins (24)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 149 µg | 61.0 µg | |
| Vitamin A, RAE | 149 µg | 61.0 µg | 17% |
| Carotene, beta | 0 µg | 0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.025 mg | 0.010 mg | 0% |
| Vitamin D (D2 + D3) | 2.21 µg | 0.90 µg | 11% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 0 µg | 0 µg | |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| 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 | 38.2 mg | 15.6 mg | 7% |
| Vitamin K (phylloquinone) | 0 µg | 0 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 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0 g | 0 g | |
| SFA 16:0 | 0 g | 0 g | |
| SFA 18:0 | 0 g | 0 g | |
| MUFA 18:1 | 0 g | 0 g | |
| PUFA 18:2 | 0 g | 0 g | |
| PUFA 18:3 | 0 g | 0 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0 g | 0 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 170906: 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 vanilla yogurt?
190 in 1 cup (245 g) of non-fat; 78 to 85 per 100 g across USDA's descriptions.
How much protein is in vanilla yogurt?
7g in 1 cup; 2.9 g per 100 g.
How much sodium is in vanilla yogurt?
115mg in 1 cup; 47 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