At a glance
- 7.1 g protein and 85 calories per 3/4 cup (170 g).
- 8.4 g protein per 100 calories: #169 of 536 foods in our USDA list, #12 of 54 in dairy.
- 0 g fiber and 87 mg sodium per serving.
What is plain yogurt like to eat?
Plain yogurt is milk fermented with live cultures, thinner and milder than Greek yogurt. It goes into smoothies, sauces, marinades and breakfast bowls, and it is easy to dress up sweet or savory.
How can you eat more plain yogurt?
Try this
Blend into a smoothie with frozen fruitTop with granola and berriesStir with garlic and herbs for a quick sauceUse as a marinade for chickenIs plain yogurt good on a GLP-1?
It is cool, smooth and easy to eat in small spoonfuls, which can help on days when solid food feels like too much. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does plain yogurt compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Plain yogurt | 3/4 cup | 7.1 g | 85 | 8.4 g |
| Greek yogurt | 3/4 cup | 17.5 g | 104 | 16.9 g |
| Milk | 1 cup | 8.3 g | 123 | 6.8 g |
| Cottage cheese | 1/2 cup | 12.4 g | 95 | 13.1 g |
Close to plain yogurt per calorie: soy milk (9.2 g), natto (9.2 g), ricotta cheese (8.3 g), kale (8.3 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Choose plain over flavored to control added sugar, and look for live and active cultures on the label.
What's the full nutrition for plain yogurt?
| Nutrient | Per 3/4 cup (170 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 85 | 50 | |
| Protein | 7.1 g | 4.2 g | 14% |
| Fat | 0.2 g | 0.1 g | |
| Saturated fat | 0.2 g | 0.1 g | 1% |
| Carbohydrate | 13.8 g | 8.1 g | |
| Fiber | 0 g | 0 g | 0% |
| Sugar | 13.1 g | 7.7 g | |
| Sodium | 87 mg | 51 mg | 4% |
| Calcium | 284 mg | 167 mg | 22% |
| Iron | 0 mg | 0 mg | 0% |
| Vitamin B12 | 1 mcg | 0.61 mcg | 42% |
| Vitamin D | 0.3 mcg | 0.2 mcg | 2% |
USDA FoodData Central, Foundation: "Yogurt, plain, nonfat". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
