🧪 Nutrition Facts
- Calories 130.5
- Total Fat 0.0 g
- Saturated Fat 0.0 g
- Cholesterol 4.5 mg
- Sodium 159.8 mg
- Potassium 510.8 mg
- Total Carbohydrate 20.0 g
- Dietary Fiber 0.0 g
- Sugars 13.0 g
- Protein 12.0 g
- Vitamin A 499.5 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 81.0 IU
- Vitamin E 0.0 mg
- Calcium 351.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 0.0 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 299.3 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
Plain Non Fat Yogurt contains 130.5 calories per serving (1 cup (225.0g)), a moderate amount that fits easily into most daily calorie goals. Carbohydrates are the primary energy source at 20.0g per serving (62.5% of calories), of which 13.0g are sugars. It provides a noteworthy 351.0mg of calcium (27% DV), contributing to bone and dental health.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Pasteurized Grade a Nonfat Milk. Contains Less than 2% of: Corn Starch, Kosher Gelatin, Pectin, Yogurt Cultures (l. Bulgaricus, S. Thermophilus, L. Acidophilus), Vitamin a Acetate, Vitamin D3.
🔬 Ingredient Analysis
Emulsifiers / Stabilisers: Pectin
Fortification / Enrichment Agents: Vitamin A Acetate, Vitamin D3
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice. Fortification agents are synthetic vitamins or minerals added to restore nutrients lost during processing or to boost nutritional content. They are added for public health reasons and are widely considered safe.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Plain Non Fat Yogurt — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Plain Non Fat Yogurt contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 130.5 kcal | 6.5% |
| Cholesterol | 4.5 mg | 2% |
| Sodium | 159.8 mg | 7% |
| Total Carbohydrate | 20.0 g | 7% |
| Protein | 12.0 g | 24% |
| Vitamin D | 81.0 IU | 10% |
| Calcium | 351.0 mg | 27% |
| Potassium | 510.8 mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
🔥 Calorie Analysis
Plain Non Fat Yogurt accounts for 6.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 62.5% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 130.5 calories in Plain Non Fat Yogurt? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 9.9 min |
| Walking: 17 minutes per mile | 22.5 min |
| Cycling (Low Intensity) | 14.3 min |
| HIIT | 12.1 min |
| StairMaster / Stair Climber | 10.8 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Plain Non Fat Yogurt
Is Plain Non Fat Yogurt good for weight loss?
Plain nonfat yogurt is a solid choice for weight loss. At 130 calories per cup with 12g of protein and virtually no fat, it's filling without being calorie-dense, and the protein helps keep you satisfied between meals.
Is Plain Non Fat Yogurt good for muscle building?
The 12g of protein per cup makes this a reasonable post-workout option, though it's not particularly protein-rich compared to Greek yogurt. Pairing it with other protein sources will give you better results for muscle development.
Is Plain Non Fat Yogurt good post-workout fuel?
This works as post-workout fuel thanks to its protein and carbohydrates, which help with muscle recovery and replenishing glycogen stores. The low fat content means it digests quickly, getting nutrients to your muscles when they need them most.
Is Plain Non Fat Yogurt suitable for people with lactose intolerance?
The yogurt cultures (L. bulgaricus, S. thermophilus, and L. acidophilus) ferment the lactose during production, making it lower in lactose than regular milk. Many people with lactose intolerance tolerate yogurt well, though individual reactions vary.
What should I watch out for with Plain Non Fat Yogurt?
Watch the sugar content—13g per cup is on the higher side for plain yogurt. If you're monitoring sugar intake, look for unsweetened varieties or check the label to ensure corn starch and pectin aren't adding unnecessary sweetness.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
