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Plain Yogurt

Yogurt, plain, whole milk

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Nutrition Facts

Serving Size

1 container (6 oz) (170g)

Amount per serving

Calories

104

% Daily Value *

Total Fat 5.5g

Saturated Fat 3.6g

Trans Fat

Cholesterol 22mg

Sodium 78mg

Total Carbohydrate 7.9g

Dietary Fiber 0g

Total Sugars 7.9g

Protein 5.9g

Vitamin D 3 IU

Calcium 206mg

Iron 0mg

Potassium 264mg

*

The % Daily Value (DV) 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.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C
1%
0.85 mg
Thiamin
4%
0.05 mg
Riboflavin
19%
0.24 mg
Niacin
1%
0.13 mg
Pantothenic Acid
13%
0.66 mg
Vitamin B6
3%
0.05 mg
Folate
11.9 mcg
Folic Acid
0 mcg
Food Folate
11.9 mcg
Fortified Folate
11.9 mcg
Choline
5%
25.8 mg
Betaine
Vitamin B12
26%
0.63 mcg
Added Vitamin B12
0 mcg
Biotin
Vitamin A
5%
45.9 mcg
Retinol
45.9 mcg
Beta Carotene
8.5 mcg
Alpha Carotene
0 mcg
Beta Cryptoxanthin
0 mcg
Vitamin A IU
3%
168 IU
Lycophene
0 mcg
Lutein and Zeaxanthin
0 mcg
Vitamin E
1%
0.1 mg
Added Vitamin E
0 mg
Beta Tocopherol
Gamma Tocopherol
Delta Tocopherol
Alpha Tocotreniol
Beta Tocotreniol
Gamma Tocotreniol
Delta Tocotreniol
Vitamin D2 and D3
0.17 mcg
Vitamin D2
Vitamin D3
0.17 mcg
Vitamin D
1%
3.4 IU
Vitamin K
0%
0.34 mcg
Dihydrophylloquinone
Menaquinone-4

Calcium
16%
206 mg
Iron
0%
0.09 mg
Magnesium
5%
20.4 mg
Phosphorus
13%
162 mg
Potassium
6%
264 mg
Sodium
3%
78.2 mg
Zinc
9%
1 mg
Copper
2%
0.02 mg
Manganese
0%
0.01 mg
Selenium
7%
3.74 mcg
Fluoride
20.4 mcg
Iodine

Fat
7%
5.52 g
Saturated Fat
18%
3.56 g
Butyric Acid
0.16 g
Caproic Acid
0.11 g
Caprylic Acid
0.07 g
Capric Acid
0.16 g
Lauric Acid
0.19 g
Tridecylic Acid
Myristic Acid
0.58 g
Pentadecylic Acid
Palmitic Acid
1.51 g
Margaric Acid
Stearic Acid
0.54 g
Arachidic Acid
Behenic Acid
Lignoceric Acid
Monounsaturated Fat
1.52 g
Myristoleic Acid
Pentadecenoic Acid
Hexadec-9-enoic Acid
0.12 g
Palmitoleic Acid
Trans Hexadec 9 Enoic Acid
Heptadecylic Acid
Octadec-9-enoic Acid
1.26 g
Oleic Acid
Elaidic Acid
Vaccenic Acid
Gondoic Acid
0 g
Docos-13-enoic Acid
0 g
Erucic Acid
Brassidic Acid
Nervonic Acid
Polyunsaturated Fat
0.16 g
9,12-octadecadienoic Acid
0.11 g
Linoleic Acid
Conjugated Linoleic Acids (CLAs)
Linolelaidic Acid
9-trans-12-cis-Linoleic Acid
Trans Linoleic Acid
Linolenic Acid
0.05 g
Alpha Linolenic Acid (ALA)
Gamma Linolenic Acid (GLA)
Punicinic Acid
Paranaric Acid
0 g
Eicosadienoic Acid
Icosatrienioc Acid
Eicosatrienoic Acid (ETE)
Dihomo Gamma Linolenic Acid (DGLA)
Eicosatetraenoic Acid (ETA)
0 g
Arachidonic Acid (AA)
Eicosapentaenoic Acid (EPA)
0 g
Heneicosapentaenoic Acid (HPA)
Adrenic Acid (AdA)
Docosapentanoic Acid (DPA)
0 g
Docosahexanoic Acid (DHA)
0 g
Trans Fat
Trans Monoenoic Fat
Trans Polyenoic Fat
Cholesterol
7%
22.1 mg
Phytosterols
Stigmasterols
Campesterol
Beta Sitosterol

Protein
12%
5.9 g
Tryptophan
0.03 g
Threonine
0.24 g
Isoleucine
0.32 g
Leucine
0.6 g
Lysine
0.53 g
Methionine
0.17 g
Cystine
0.05 g
Phenylalanine
0.32 g
Tyrosine
0.3 g
Valine
0.49 g
Arginine
0.18 g
Histidine
0.15 g
Alanine
0.25 g
Aspartic Acid
0.47 g
Glutamic Acid
1.15 g
Glycine
0.14 g
Proline
0.7 g
Serine
0.37 g
Hydroxyproline

Carbohydrates
3%
7.92 g
Fibre
0%
0 g
Soluble Fibre
Insoluble Fibre
Sugar
7.92 g
Added Sugar
Sucrose
Glucose
Fructose
Lactose
Maltose
Galactose
Sugar Alcohols
Starch

Calories
104 kcal
Water
149 g
Ash
1.22 g
Theobromine
0 mg
Caffeine
0 mg
Alcohol
0 g

Serving Sizes

  • 1 container (6 oz) (170 g)
  • 1 container (8 oz) (227 g)
  • 0.5 container (4 oz) (113 g)
  • 1 cup (8 fl oz) (245 g)

Nutrient Sources

  • Excellent source of Vitamin B12
  • Good source of Riboflavin
  • Good source of Calcium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Moderate Protein
  • Moderate Fat
  • Low Carbs
Foods with similar macro profiles:

Profile of Protein in Item

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Recommended Protein Powder

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Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page about them.

Protein Quality Score: 96%

Limiting Amino Acid: Tryptophan

  • Some foods that are a good source of Tryptophan include chocolate, oats, dried dates, milk, yogurt, cottage cheese, red meat, eggs, fish, poultry, sesame, chickpeas, almonds, sunflower seeds, pumpkin seeds, buckwheat, spirulina, and peanuts.

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

100g of Plain Yogurt contains 3.5g of protein, which is about the same as 0.6 eggs, 0.1 chicken breasts, or 0.2 cups (67g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 7.9g per 1 container (6 oz)

Profile of Fat in Item

Types of Fats

Moderate amount of Saturated Fat.

Zero Trans Fat.

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