Yogurt (plain, whole milk) nutrition facts

Yogurt (1 container (6 oz), 170 g) has 104 calories, 6.5 g protein, 0 g fiber, 7.6 g fat. It is an excellent source of riboflavin (32% DV), vitamin B12 (26% DV) and a good source of calcium and phosphorus.

Riboflavin 32% DV Vitamin B12 26% DV Calcium 17% DV Phosphorus 14% DVPantothenic acid 13% DV

#1 of 17 dairy and eggs for riboflavin #4 of 14 dairy and eggs for vitamin D #12 of 16 dairy and eggs for vitamin A #2 of 17 dairy and eggs for thiamin #3 of 17 dairy and eggs for niacin #10 of 16 dairy and eggs for vitamin E

Nutrition Facts

Serving size1 container (6 oz) (170 g)

Calories104

Total Fat 7.6g9.8%

Saturated Fat 3.9g20%

Cholesterol 24mg8%

Sodium 71mg3.1%

Total Carbohydrate 9.5g3.4%

Dietary Fiber 0g0%

Total Sugars 7.9g

Protein 6.5g13%

Vitamin D 1.32µg6.6%

Calcium 216mg17%

Iron 0.1mg0.5%

Potassium 279mg5.9%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 20%
■ Fat 52%
■ Carbohydrate 29%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

2.9

Inflammatory profile below average

Lower is more anti-inflammatory. Percentile 72 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in yogurt

Nutrient	Per 1 container (6 oz)	% Daily Value
Macronutrients
Calories	104 kcal	5.2%
ProteinF	6.5 g	13%
Total fatF	7.6 g	9.8%
CarbohydrateF	9.5 g	3.4%
Fiber	0 g	0%
Sugars	7.9 g	no DV
Fats
Saturated fatF	3.9 g	20%
Monounsaturated fatF	1.5 g	no DV
Polyunsaturated fat	0.2 g	no DV
Omega-3 (ALA+EPA+DHA)	0.05 g	no DV
Omega-6 (linoleic)	0.11 g	no DV
CholesterolF	24 mg	8%
Vitamins
Vitamin C	0.8 mg	0.9%
Thiamin (B1)F	0.09 mg	7.8%
Riboflavin (B2)F	0.41 mg	32%
Niacin (B3)F	0.2 mg	1.4%
Pantothenic acid (B5)	0.66 mg	13%
Vitamin B6F	0.08 mg	4.5%
Folate (DFE)	12 µg	3%
Vitamin B12	0.63 µg	26%
Vitamin A (RAE)	46 µg	5.1%
Vitamin E	0.1 mg	0.7%
Vitamin DF	1.32 µg	6.6%
Vitamin KF	0.3 µg	0.3%
Choline	26 mg	4.7%
Minerals
SodiumF	71 mg	3.1%
CalciumF	216 mg	17%
Iron	0.1 mg	0.5%
MagnesiumF	19 mg	4.6%
PhosphorusF	172 mg	14%
PotassiumF	279 mg	5.9%
ZincF	0.7 mg	6.6%
CopperF	0.01 mg	0.6%
ManganeseF	0 mg	0.1%
Selenium	3.7 µg	6.8%
Carotenoids
Beta-carotene	8 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	145 g	no DV
Amino acids
Tryptophan	0.034 g	no DV
Threonine	0.241 g	no DV
Isoleucine	0.321 g	no DV
Leucine	0.595 g	no DV
Lysine	0.529 g	no DV
Methionine	0.173 g	no DV
Phenylalanine	0.321 g	no DV
Valine	0.488 g	no DV
Histidine	0.146 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	61 kcal	3%
ProteinF	3.8 g	7.6%
Total fatF	4.5 g	5.7%
CarbohydrateF	5.6 g	2%
Fiber	0 g	0%
Sugars	4.7 g	no DV
Fats
Saturated fatF	2.3 g	12%
Monounsaturated fatF	0.9 g	no DV
Polyunsaturated fat	0.1 g	no DV
Omega-3 (ALA+EPA+DHA)	0.03 g	no DV
Omega-6 (linoleic)	0.07 g	no DV
CholesterolF	14 mg	4.7%
Vitamins
Vitamin C	0.5 mg	0.6%
Thiamin (B1)F	0.06 mg	4.6%
Riboflavin (B2)F	0.24 mg	19%
Niacin (B3)F	0.1 mg	0.8%
Pantothenic acid (B5)	0.39 mg	7.8%
Vitamin B6F	0.05 mg	2.7%
Folate (DFE)	7 µg	1.8%
Vitamin B12	0.37 µg	15%
Vitamin A (RAE)	27 µg	3%
Vitamin E	0.06 mg	0.4%
Vitamin DF	0.78 µg	3.9%
Vitamin KF	0.2 µg	0.2%
Choline	15 mg	2.8%
Minerals
SodiumF	42 mg	1.8%
CalciumF	127 mg	9.8%
Iron	0.1 mg	0.3%
MagnesiumF	11 mg	2.7%
PhosphorusF	101 mg	8.1%
PotassiumF	164 mg	3.5%
ZincF	0.4 mg	3.9%
CopperF	0 mg	0.4%
ManganeseF	0 mg	0.1%
Selenium	2.2 µg	4%
Carotenoids
Beta-carotene	5 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	85 g	no DV
Amino acids
Tryptophan	0.02 g	no DV
Threonine	0.142 g	no DV
Isoleucine	0.189 g	no DV
Leucine	0.35 g	no DV
Lysine	0.311 g	no DV
Methionine	0.102 g	no DV
Phenylalanine	0.189 g	no DV
Valine	0.287 g	no DV
Histidine	0.086 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	17 kcal	0.9%
ProteinF	1.1 g	2.2%
Total fatF	1.3 g	1.6%
CarbohydrateF	1.6 g	0.6%
Fiber	0 g	0%
Sugars	1.3 g	no DV
Fats
Saturated fatF	0.7 g	3.3%
Monounsaturated fatF	0.2 g	no DV
Polyunsaturated fat	0 g	no DV
Omega-3 (ALA+EPA+DHA)	0.01 g	no DV
Omega-6 (linoleic)	0.02 g	no DV
CholesterolF	4 mg	1.3%
Vitamins
Vitamin C	0.1 mg	0.2%
Thiamin (B1)F	0.02 mg	1.3%
Riboflavin (B2)F	0.07 mg	5.3%
Niacin (B3)F	0 mg	0.2%
Pantothenic acid (B5)	0.11 mg	2.2%
Vitamin B6F	0.01 mg	0.8%
Folate (DFE)	2 µg	0.5%
Vitamin B12	0.1 µg	4.4%
Vitamin A (RAE)	8 µg	0.9%
Vitamin E	0.02 mg	0.1%
Vitamin DF	0.22 µg	1.1%
Vitamin KF	0.1 µg	0%
Choline	4 mg	0.8%
Minerals
SodiumF	12 mg	0.5%
CalciumF	36 mg	2.8%
Iron	0 mg	0.1%
MagnesiumF	3 mg	0.8%
PhosphorusF	29 mg	2.3%
PotassiumF	47 mg	1%
ZincF	0.1 mg	1.1%
CopperF	0 mg	0.1%
ManganeseF	0 mg	0%
Selenium	0.6 µg	1.1%
Carotenoids
Beta-carotene	1 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	24 g	no DV
Amino acids
Tryptophan	0.006 g	no DV
Threonine	0.04 g	no DV
Isoleucine	0.054 g	no DV
Leucine	0.099 g	no DV
Lysine	0.088 g	no DV
Methionine	0.029 g	no DV
Phenylalanine	0.054 g	no DV
Valine	0.081 g	no DV
Histidine	0.024 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #171284 ("Yogurt, plain, whole milk"), Foundation Foods #2259793.

Yogurt variants compared

Per 100 g, so preparations can be compared directly.

Variant	kcal	Protein g	Fat g	Carbs g	Fiber g	Sugars g	Potassium mg	Vit C mg	Sodium mg
Yogurt (plain, whole milk) (this page)	61	3.8	4.5	5.6	0	4.7	164	0.5	42
Plain, low fat	63	5.2	1.6	7	0	7	234	0.8	70

Compare yogurt with…

Greek yogurt vs Yogurt

Frequently asked questions

How many calories are in yogurt?

Yogurt has 104 calories per 1 container (6 oz) (170 g), or 61 calories per 100 g, according to USDA FoodData Central.

How much protein is in yogurt?

6.5 g of protein per 1 container (6 oz), which is 13% of the 50 g Daily Value.

What is yogurt rich in?

Per serving, yogurt is richest in Riboflavin (B2) at 32% of the Daily Value, Vitamin B12 (26%), Calcium (17%), Phosphorus (14%).

Is yogurt healthy?

By nutrient density, yogurt scores 8 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is below average compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More dairy and eggs

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.