Food · Dairy and Egg Products
Whole milk yogurt nutrition facts
A typical portion of whole milk yogurt (1 cup; 245 g, plain (SR Legacy)) has 150 calories and 9g of protein (USDA FoodData Central). USDA lists 5 descriptions of it: per 100 g they range from 61 calories (plain) to 106 (fruit).
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, plain, whole milk, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 3.5g
- more than 33% of 8,218 USDA reference foods
- Calories per 100 g
- 61
- more than 18% of reference foods
- Sodium per 100 g
- 46mg
- more than 31% of reference foods
1 cup weighs 245 g in USDA's record for Yogurt, plain, whole milk (FDC 171284).
Where the calories come from: 30% carbohydrate, 47% fat and 22% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Vitamin B120.9 µg in 1 cup (245 g), 38% of the Daily Value
- Riboflavin0.3 mg in 1 cup (245 g), 27% of the Daily Value
- Phosphorus233 mg in 1 cup (245 g), 19% of the Daily Value
- Zinc1.4 mg in 1 cup (245 g), 13% of the Daily Value
Source: USDA FoodData Central (FDC 171284), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of whole milk yogurt USDA describes
Fruit has the most calories per 100 g (106); the fewest: Plain (SR Legacy) (61)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Yogurt, plain, whole milk (SR Legacy) | 61 | 3.5 g | 3.3 g | 46 mg |
| Yogurt, plain, whole milk (Foundation) | 77 | 3.8 g | 4.5 g | 42 mg |
| Yogurt, whole milk, plain | 78 | 3.8 g | 4.5 g | 42 mg |
| Yogurt, whole milk, fruit | 106 | 3.3 g | 3.9 g | 41 mg |
| Yogurt, whole milk, flavors other than fruit | 95 | 3.3 g | 3.9 g | 36 mg |
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 | 8.50 g | 3.47 g | 17% |
| Total lipid (fat) | 7.96 g | 3.25 g | 10% |
| Carbohydrate, by difference | 11.4 g | 4.66 g | 4% |
| Ash | 1.76 g | 0.72 g | |
| Energy | 149 kcal | 61.0 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 215 g | 87.9 g | |
| Total Sugars | 11.4 g | 4.66 g | |
| Fiber, total dietary | 0 g | 0 g | 0% |
| Cholesterol | 31.9 mg | 13.0 mg | 11% |
| Fatty acids, total saturated | 5.14 g | 2.10 g | 26% |
| Fatty acids, total monounsaturated | 2.19 g | 0.89 g | |
| Fatty acids, total polyunsaturated | 0.23 g | 0.092 g |
Minerals (11)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 296 mg | 121 mg | 23% |
| Iron, Fe | 0.12 mg | 0.050 mg | 1% |
| Magnesium, Mg | 29.4 mg | 12.0 mg | 7% |
| Phosphorus, P | 233 mg | 95.0 mg | 19% |
| Potassium, K | 380 mg | 155 mg | 8% |
| Sodium, Na | 113 mg | 46.0 mg | 5% |
| Zinc, Zn | 1.45 mg | 0.59 mg | 13% |
| Copper, Cu | 0.022 mg | 0.0090 mg | 2% |
| Fluoride, F | 29.4 µg | 12.0 µg | |
| Manganese, Mn | 0.0098 mg | 0.0040 mg | 0% |
| Selenium, Se | 5.39 µg | 2.20 µg | 10% |
Vitamins (25)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 66.2 µg | 27.0 µg | |
| Vitamin A, RAE | 66.2 µg | 27.0 µg | 7% |
| Carotene, beta | 12.3 µg | 5.00 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.15 mg | 0.060 mg | 1% |
| Vitamin D3 (cholecalciferol) | 0.24 µg | 0.10 µg | |
| Vitamin D (D2 + D3) | 0.24 µg | 0.10 µg | 1% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 0 µg | 0 µg | |
| Vitamin C, total ascorbic acid | 1.23 mg | 0.50 mg | 1% |
| Thiamin | 0.071 mg | 0.029 mg | 6% |
| Riboflavin | 0.35 mg | 0.14 mg | 27% |
| Niacin | 0.18 mg | 0.075 mg | 1% |
| Pantothenic acid | 0.95 mg | 0.39 mg | |
| Vitamin B-6 | 0.078 mg | 0.032 mg | 5% |
| Folate, total | 17.1 µg | 7.00 µg | |
| Vitamin B-12 | 0.91 µg | 0.37 µg | 38% |
| 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 | 17.1 µg | 7.00 µg | |
| Folate, DFE | 17.1 µg | 7.00 µg | 4% |
| 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 | 0.049 g | 0.020 g | |
| Threonine | 0.35 g | 0.14 g | |
| Isoleucine | 0.46 g | 0.19 g | |
| Leucine | 0.86 g | 0.35 g | |
| Lysine | 0.76 g | 0.31 g | |
| Methionine | 0.25 g | 0.10 g | |
| Cystine | 0.078 g | 0.032 g | |
| Phenylalanine | 0.46 g | 0.19 g | |
| Tyrosine | 0.43 g | 0.17 g | |
| Valine | 0.70 g | 0.29 g | |
| Arginine | 0.25 g | 0.10 g | |
| Histidine | 0.21 g | 0.086 g | |
| Alanine | 0.36 g | 0.15 g | |
| Aspartic acid | 0.67 g | 0.28 g | |
| Glutamic acid | 1.66 g | 0.68 g | |
| Glycine | 0.21 g | 0.084 g | |
| Proline | 1.01 g | 0.41 g | |
| Serine | 0.53 g | 0.21 g |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0.24 g | 0.096 g | |
| SFA 6:0 | 0.16 g | 0.066 g | |
| SFA 8:0 | 0.10 g | 0.042 g | |
| SFA 10:0 | 0.23 g | 0.093 g | |
| SFA 12:0 | 0.27 g | 0.11 g | |
| SFA 14:0 | 0.84 g | 0.34 g | |
| SFA 16:0 | 2.17 g | 0.89 g | |
| SFA 18:0 | 0.78 g | 0.32 g | |
| MUFA 18:1 | 1.82 g | 0.74 g | |
| PUFA 18:2 | 0.16 g | 0.065 g | |
| PUFA 18:3 | 0.066 g | 0.027 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.17 g | 0.071 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 171284: 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 whole milk yogurt?
150 in 1 cup (245 g) of plain (SR Legacy); 61 to 106 per 100 g across USDA's descriptions.
How much protein is in whole milk yogurt?
9g in 1 cup; 3.5 g per 100 g.
How much sodium is in whole milk yogurt?
115mg in 1 cup; 46 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