Dairy And Eggs • Deep Nutrition Analytics
Yogurt, plain, whole milk
As a recognized dairy and eggs, Yogurt, plain, whole milk delivers 61 calories per 100g, with energy primarily anchored by balanced macronutrients (61 kcal) to support daily activity. Its micronutrient contribution is led by Vitamin B12, providing 15% of your daily reference value. With a low calorie density of 0.6 kcal/g, it serves as a lightweight volume option with 4.7g of net carbs.
- Protein
- 3.5 g
- Carbohydrates
- 4.7 g
- Fat
- 3.3 g
- Fiber
- 0 g
Lipid & Energy Density Profile
Yogurt, plain, whole milk is an energy-rich food packing 3.3g of total lipids (48% 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 (61 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 | 4.7 g |
| Energy | 61 kcal |
| Energy | 257 kJ |
| Protein | 3.5 g |
| Fiber, total dietary | 0 g |
| Total lipid (fat) | 3.3 g |
| Carbohydrate, by difference | 4.7 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B12 | 0.4 µg |
| Calcium | 121 mg |
| Phosphorus | 95 mg |
| Zinc | 0.6 mg |
| Selenium | 2.2 µg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin K (phylloquinone) | 0.2 µg |
| Vitamin E (alpha-tocopherol) | 0.1 mg |
| Vitamin D (D2 + D3), International Units | 2 IU |
| Vitamin A, IU | 99 IU |
| Vitamin A, RAE | 27 µg |
| Vitamin D3 (cholecalciferol) | 0.1 µg |
| Vitamin D (D2 + D3) | 0.1 µg |
| Vitamin C, total ascorbic acid | 0.5 mg |
| Vitamin B-12 | 0.4 µg |
| Vitamin B-6 | 0 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 0.1 mg |
| Magnesium, Mg | 12 mg |
| Phosphorus, P | 95 mg |
| Sodium, Na | 46 mg |
| Copper, Cu | 0 mg |
| Manganese, Mn | 0 mg |
| Calcium, Ca | 121 mg |
| Potassium, K | 155 mg |
| Zinc, Zn | 0.6 mg |
| Selenium, Se | 2.2 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Carotene, beta | 5 µg |
| Choline, total | 15.2 mg |
| Folate, DFE | 7 µg |
| Folate, food | 7 µg |
| Retinol | 27 µg |
| Fluoride, F | 12 µg |
| Cholesterol | 13 mg |
| Fatty acids, total saturated | 2.1 g |
| SFA 8:0 | 0 g |
| SFA 12:0 | 0.1 g |
| SFA 14:0 | 0.3 g |
| Threonine | 0.1 g |
| Methionine | 0.1 g |
| Phenylalanine | 0.2 g |
| Tyrosine | 0.2 g |
| Alanine | 0.1 g |
| Glutamic acid | 0.7 g |
| Glycine | 0.1 g |
| Proline | 0.4 g |
| MUFA 16:1 | 0.1 g |
| Ash | 0.7 g |
| Tryptophan | 0 g |
| Thiamin | 0 mg |
| Riboflavin | 0.1 mg |
| Folate, total | 7 µg |
| Fatty acids, total monounsaturated | 0.9 g |
| Fatty acids, total polyunsaturated | 0.1 g |
| SFA 4:0 | 0.1 g |
| SFA 6:0 | 0.1 g |
| SFA 10:0 | 0.1 g |
| SFA 16:0 | 0.9 g |
| SFA 18:0 | 0.3 g |
| MUFA 18:1 | 0.7 g |
| PUFA 18:2 | 0.1 g |
| PUFA 18:3 | 0 g |
| Isoleucine | 0.2 g |
| Leucine | 0.3 g |
| Lysine | 0.3 g |
| Cystine | 0 g |
| Valine | 0.3 g |
| Arginine | 0.1 g |
| Histidine | 0.1 g |
| Aspartic acid | 0.3 g |
| Serine | 0.2 g |
| Water | 87.9 g |
| Niacin | 0.1 mg |
| Pantothenic acid | 0.4 mg |
Common serving sizes
- container (8 oz)227 g
- container (6 oz)170 g
- container (4 oz)113 g
- cup (8 fl oz)245 g
Compare Yogurt, plain, whole milk with Category Peers
Milk, whole, 3.25% milkfat, with added vitamin D vs Yogurt, plain, whole milk
Compared to Milk, whole, 3.25% milkfat, with added vitamin D, Yogurt, plain, whole milk has 3% less carbohydrates and 0% higher calories per 100g.
Yogurt, plain, whole milk vs Milk, whole, 3.25% milkfat, without added vitamin A and vitamin D
Compared to Milk, whole, 3.25% milkfat, without added vitamin A and vitamin D, Yogurt, plain, whole milk has 3% less carbohydrates and 0% lower calories per 100g.
Frequently Asked Questions
How many calories are in Yogurt, plain, whole milk?
A standard 100-gram serving of Yogurt, plain, whole milk contains 61 calories (255 kJ), alongside 3.5g of protein, 4.7g of carbohydrates, and 3.3g of fat.
In common serving sizes:- 227g (container (8 oz)): ~138 kcal
- 170g (container (6 oz)): ~104 kcal
- 113g (container (4 oz)): ~69 kcal
Is Yogurt, plain, whole milk suitable for a keto or low-carb diet?
Yes, in moderation. Yogurt, plain, whole milk contains 4.7g of net carbs per 100g (4.7g 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, whole milk?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Yogurt, plain, whole milk are:
- Vitamin B12: 0.37 µg (15% 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 171284).