Yogurt, plain, low fat
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0.8 MG | 1% | |
| Thiamin | 0.0 MG | 4% | |
| Riboflavin | 0.2 MG | 16% | |
| Niacin | 0.1 MG | 1% | |
| Pantothenic acid | 0.6 MG | 12% | |
| Vitamin B-6 | 0.0 MG | 3% | |
| Folate, total | 11 UG | 3% | |
| Choline, total | 15.2 MG | 3% | |
| Vitamin B-12 | 0.6 UG | 23% | |
| Vitamin A, RAE | 14 UG | 2% | |
| Vitamin E (alpha-tocopherol) | 0.0 MG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 0.2 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 183 MG | 14% | |
| Iron, Fe | 0.1 MG | 0% | |
| Magnesium, Mg | 17 MG | 4% | |
| Phosphorus, P | 144 MG | 12% | |
| Potassium, K | 234 MG | 5% | |
| Sodium, Na | 70 MG | 3% | |
| Zinc, Zn | 0.9 MG | 8% | |
| Copper, Cu | 0.0 MG | 1% | |
| Manganese, Mn | 0.0 MG | 0% | |
| Selenium, Se | 3.3 UG | 6% |
Nutrition Highlights
- Low in calories with 63 kcal per 100g.
- Very low in fat (1.6g per 100g).
- Good source of Vitamin B-12 (23% DV).
About Yogurt, plain, low fat
Yogurt is a fermented dairy product made by adding live bacterial cultures to milk, which thickens it and gives it a tangy flavor. The low-fat version offers a creamy texture with fewer calories and less saturated fat than full-fat varieties, making it a popular choice for those watching their fat intake. It's a good source of protein, which supports muscle maintenance and repair, and provides essential nutrients like calcium for bone health, along with B vitamins such as B12 and riboflavin. The natural carbohydrates come mainly from lactose, though much of it is broken down during fermentation, making yogurt easier to digest for some people with mild lactose sensitivity. It also contains probiotics—beneficial bacteria that may support gut health and immune function.
This versatile food can be enjoyed on its own or incorporated into both sweet and savory dishes. It's commonly used as a base for smoothies, parfaits, and salad dressings, or as a healthier substitute for sour cream, mayonnaise, or cream in recipes. In cooking, it can add richness to curries, marinades, and baked goods without the heaviness of higher-fat dairy. Because it's relatively low in calories and high in protein, it's often favored by those looking to manage weight while still feeling satisfied. When choosing yogurt, it's worth checking labels for added sugars, as some flavored varieties can be surprisingly high in them.
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