🧪 Nutrition Facts
- Calories 149.5
- Total Fat 8.0 g
- Saturated Fat 5.1 g
- Cholesterol 31.9 mg
- Sodium 112.7 mg
- Potassium 379.8 mg
- Total Carbohydrate 11.4 g
- Dietary Fiber 0.0 g
- Sugars 11.4 g
- Protein 8.5 g
- Vitamin A 242.6 IU
- Vitamin B-12 0.9 µg
- Vitamin B-6 0.1 mg
- Vitamin C 1.2 mg
- Vitamin D 0.0 IU
- Vitamin E 0.1 mg
- Calcium 296.5 mg
- Copper 0.0 mg
- Folate 17.2 µg
- Iron 0.1 mg
- Magnesium 29.4 mg
- Manganese 0.0 mg
- Niacin 0.2 mg
- Pantothenic Acid 1.0 mg
- Phosphorus 232.8 mg
- Riboflavin 0.3 mg
- Thiamin 0.1 mg
- Zinc 1.4 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
Yogurt contains 149.5 calories per serving (1 cup (245g) (245.0g)), a moderate amount that fits easily into most daily calorie goals. The majority of its calories come from fat (8.0g, 47.4% of calories), including 5.1g of saturated fat. It provides a noteworthy 296.5mg of calcium (23% 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
Cultured Whole Milk.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Yogurt. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about 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 Yogurt contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 149.5 kcal | 7.5% |
| Total Fat | 8.0 g | 10% |
| Saturated Fat | 5.1 g | 26% |
| Cholesterol | 31.9 mg | 11% |
| Sodium | 112.7 mg | 5% |
| Total Carbohydrate | 11.4 g | 4% |
| Total Sugars | 11.4 g | 23% |
| Protein | 8.5 g | 17% |
| Vitamin A | 242.6 IU | 5% |
| Vitamin C | 1.2 mg | 1% |
| Vitamin E | 0.1 mg | 1% |
| Thiamin (B-1) | 0.07 mg | 6% |
| Riboflavin (B-2) | 0.35 mg | 27% ✅ |
| Niacin (B-3) | 0.2 mg | 1% |
| Pantothenic Acid (B-5) | 0.95 mg | 19% |
| Vitamin B-6 | 0.08 mg | 5% |
| Folate | 17.2 µg | 4% |
| Vitamin B-12 | 0.91 µg | 38% ✅ |
| Calcium | 296.5 mg | 23% ✅ |
| Iron | 0.1 mg | 1% |
| Potassium | 379.8 mg | 8% |
| Magnesium | 29.4 mg | 7% |
| Phosphorus | 232.8 mg | 19% |
| Zinc | 1.4 mg | 13% |
| Copper | 0.02 mg | 2% |
| Manganese | 0.01 mg | 0% |
| Selenium | 5.4 µg | 10% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Yogurt accounts for 7.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 47.4% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 149.5 calories in Yogurt? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 11.3 min |
| Walking: 17 minutes per mile | 25.8 min |
| Cycling (Low Intensity) | 16.3 min |
| HIIT | 13.8 min |
| Walking: 14 minutes per mile | 21.4 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Yogurt
Is Yogurt good for weight loss?
Yogurt can support weight loss efforts because it's relatively moderate in calories and provides 8.5g of protein per cup, which helps keep you satisfied. The carbs and sugar content are reasonable for a single serving, though you'll want to choose plain varieties to avoid added sugars in flavored options.
Is Yogurt good for muscle building?
The 8.5g of protein per cup makes yogurt a decent protein source for muscle recovery and building, especially when combined with other protein-rich foods throughout the day.
Is Yogurt heart-healthy?
Yogurt contains potassium and relatively low sodium, both beneficial for heart health. However, the 5.1g of saturated fat and 31.8mg of cholesterol per serving suggest choosing low-fat or fat-free varieties if you're being particularly mindful of cardiovascular health.
Is Yogurt suitable for people with lactose intolerance?
Regular yogurt contains milk and lactose, so it's not suitable for people with lactose intolerance. However, lactose-free yogurt options are widely available as an alternative.
What should I watch out for with Yogurt?
Pay attention to added sugars in flavored yogurts, as many can push your total sugar intake significantly higher than the 11.4g found in plain versions. The saturated fat content at 5.1g per cup is moderate but worth noting if you're monitoring your intake.
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.
