Dairy And Eggs • Deep Nutrition Analytics
Yogurt, plain, nonfat
As a recognized dairy and eggs, Yogurt, plain, nonfat delivers 50 calories per 100g, with energy primarily anchored by carbohydrates (8.1g) to support daily activity. It contributes a modest micronutrient payload, highlighted by Calcium at 13% DV (167 mg) per serving. With a low calorie density of 0.5 kcal/g, it serves as a lightweight volume option with 8.1g of net carbs.
- Protein
- 4.2 g
- Carbohydrates
- 8.1 g
- Fat
- 0.1 g
Lipid & Energy Density Profile
Yogurt, plain, nonfat is an energy-rich food packing 0.1g of total lipids (2% 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 0.5 kcal/g (50 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 lipid (fat) | 0.1 g |
| Protein | 4.2 g |
| Carbohydrate, by difference | 8.1 g |
| Energy (Atwater General Factors) | 50 kcal |
| Energy (Atwater Specific Factors) | 50.1 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Calcium | 167 mg |
| Phosphorus | 127 mg |
| Zinc | 0.6 mg |
| Magnesium | 15.2 mg |
| Potassium | 210 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin D3 (cholecalciferol) | 0.2 µg |
| Vitamin D (D2 + D3) | 0.2 µg |
| Vitamin D (D2 + D3), International Units | 8.7 IU |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Magnesium, Mg | 15.2 mg |
| Phosphorus, P | 127 mg |
| Potassium, K | 210 mg |
| Sodium, Na | 51.5 mg |
| Zinc, Zn | 0.6 mg |
| Calcium, Ca | 167 mg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Cholesterol | 3.4 mg |
| Nitrogen | 0.7 g |
| Iodine, I | 58.7 µg |
| Ash | 1 g |
| Water | 86.6 g |
Common serving sizes
- Serving170 g
Compare Yogurt, plain, nonfat with Category Peers
Milk, lowfat, fluid, 1% milkfat, protein fortified, with added vitamin A and vitamin D vs Yogurt, plain, nonfat
Compared to Milk, lowfat, fluid, 1% milkfat, protein fortified, with added vitamin A and vitamin D, Yogurt, plain, nonfat has 46% more carbohydrates and 3% higher calories per 100g.
Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D vs Yogurt, plain, nonfat
Compared to Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D, Yogurt, plain, nonfat has 68% more carbohydrates and 0% lower calories per 100g.
Frequently Asked Questions
How many calories are in Yogurt, plain, nonfat?
A standard 100-gram serving of Yogurt, plain, nonfat contains 50 calories (209 kJ), alongside 4.2g of protein, 8.1g of carbohydrates, and 0.1g of fat.
In common serving sizes:- 170g: ~85 kcal
Is Yogurt, plain, nonfat suitable for a keto or low-carb diet?
Moderately. With 8.1g of net carbs per 100g, Yogurt, plain, nonfat can be incorporated into flexible low-carb diets, but must be strictly portion-controlled on ketogenic diets where daily net carb limits are typically 20–50 grams.
What are the main vitamins and minerals found in Yogurt, plain, nonfat?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Yogurt, plain, nonfat are:
- Calcium: 167 mg (13% of your daily value)
- Phosphorus: 127 mg (10% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, Foundation Foods (FDC ID 2647437).