Dairy And Eggs • Deep Nutrition Analytics
Yogurt, plain, low fat
Delivering 63 kcal per 100 grams, Yogurt, plain, low fat functions as a dairy and eggs with balanced macronutrients (63 kcal) driving its core energy contribution. On the micronutrient spectrum, it provides a strong 23% DV of Vitamin B12 (0.56 µg) per 100g. Its sparse energy profile (0.6 kcal/g) supports volume-based eating while maintaining clear carbohydrate visibility.
- Protein
- 5.3 g
- Carbohydrates
- 7 g
- Fat
- 1.6 g
- Fiber
- 0 g
Lipid & Energy Density Profile
Yogurt, plain, low fat is an energy-rich food packing 1.6g of total lipids (22% of calories). It provides sustained satiety and aids in the biological absorption of fat-soluble vitamins (A, D, E, and K).
Nutritional Highlights & Outliers
Calorie-Conscious Profile
With an energy density of 0.6 kcal/g (63 kcal/100g), this food supports high-volume, calorie-controlled nutrition.
Serving calculator
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Total Sugars | 7 g |
| Energy | 265 kJ |
| Energy | 63 kcal |
| Total lipid (fat) | 1.6 g |
| Carbohydrate, by difference | 7 g |
| Protein | 5.3 g |
| Fiber, total dietary | 0 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B12 | 0.6 µg |
| Calcium | 183 mg |
| Phosphorus | 144 mg |
| Zinc | 0.9 mg |
| Selenium | 3.3 µg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin E (alpha-tocopherol) | 0 mg |
| Vitamin A, IU | 51 IU |
| Vitamin A, RAE | 14 µg |
| Vitamin K (phylloquinone) | 0.2 µg |
| Vitamin D (D2 + D3), International Units | 1 IU |
| Vitamin B-6 | 0 mg |
| Vitamin C, total ascorbic acid | 0.8 mg |
| Vitamin B-12 | 0.6 µg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 183 mg |
| Potassium, K | 234 mg |
| Zinc, Zn | 0.9 mg |
| Iron, Fe | 0.1 mg |
| Magnesium, Mg | 17 mg |
| Phosphorus, P | 144 mg |
| Sodium, Na | 70 mg |
| Copper, Cu | 0 mg |
| Manganese, Mn | 0 mg |
| Selenium, Se | 3.3 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Carotene, beta | 2 µg |
| Retinol | 14 µg |
| Folate, food | 11 µg |
| Folate, DFE | 11 µg |
| Fluoride, F | 12 µg |
| Water | 85.1 g |
| SFA 4:0 | 0 g |
| SFA 6:0 | 0 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 0.4 g |
| SFA 18:0 | 0.2 g |
| MUFA 18:1 | 0.4 g |
| PUFA 18:2 | 0 g |
| PUFA 18:3 | 0 g |
| Isoleucine | 0.3 g |
| Leucine | 0.5 g |
| Lysine | 0.5 g |
| Cystine | 0 g |
| Valine | 0.4 g |
| Arginine | 0.2 g |
| Histidine | 0.1 g |
| Aspartic acid | 0.4 g |
| Serine | 0.3 g |
| Fatty acids, total monounsaturated | 0.4 g |
| Fatty acids, total polyunsaturated | 0 g |
| Niacin | 0.1 mg |
| Pantothenic acid | 0.6 mg |
| Ash | 1.1 g |
| Tryptophan | 0 g |
| Threonine | 0.2 g |
| Methionine | 0.2 g |
| Phenylalanine | 0.3 g |
| Tyrosine | 0.3 g |
| Alanine | 0.2 g |
| Glutamic acid | 1 g |
| Glycine | 0.1 g |
| Proline | 0.6 g |
| Cholesterol | 6 mg |
| Fatty acids, total saturated | 1 g |
| SFA 8:0 | 0 g |
| SFA 12:0 | 0.1 g |
| SFA 14:0 | 0.2 g |
| Thiamin | 0 mg |
| Riboflavin | 0.2 mg |
| Folate, total | 11 µg |
| MUFA 16:1 | 0 g |
| Betaine | 0.9 mg |
| Choline, total | 15.2 mg |
Common serving sizes
- container (8 oz)227 g
- container (4 oz)113 g
- cup (8 fl oz)245 g
- container (6 oz)170 g
Compare Yogurt, plain, low fat with Category Peers
Milk, chocolate, lowfat, with added vitamin A and vitamin D vs Yogurt, plain, low fat
Compared to Milk, chocolate, lowfat, with added vitamin A and vitamin D, Yogurt, plain, low fat has 31% less carbohydrates and 1% lower calories per 100g.
Milk, filled, fluid, with blend of hydrogenated vegetable oils vs Yogurt, plain, low fat
Compared to Milk, filled, fluid, with blend of hydrogenated vegetable oils, Yogurt, plain, low fat has 49% more carbohydrates and 0% higher calories per 100g.
Frequently Asked Questions
How many calories are in Yogurt, plain, low fat?
A standard 100-gram serving of Yogurt, plain, low fat contains 63 calories (264 kJ), alongside 5.3g of protein, 7g of carbohydrates, and 1.6g of fat.
In common serving sizes:- 227g (container (8 oz)): ~143 kcal
- 113g (container (4 oz)): ~71 kcal
- 245g (cup (8 fl oz)): ~154 kcal
Is Yogurt, plain, low fat suitable for a keto or low-carb diet?
Yes, in moderation. Yogurt, plain, low fat contains 7g of net carbs per 100g (7g carbs minus 0g fiber). It fits comfortably into standard low-carb meal plans and can be included in ketogenic diets when portion sizes are measured carefully.
What are the main vitamins and minerals found in Yogurt, plain, low fat?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Yogurt, plain, low fat are:
- Vitamin B12: 0.56 µg (23% of your daily value)
- Calcium: 183 mg (14% of your daily value)
- Phosphorus: 144 mg (12% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 170886).