How healthy is plain yogurt?
Is plain yogurt healthy? Yes, as part of a varied diet. Plain yogurt scores 30/100 on the HowHealthyIs Score: 100 g provides 61 kcal, 121 mg calcium and 3.5 g protein. Plain whole-milk yogurt brings calcium, protein and live cultures with no added sugar. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Plain yogurt ranks higher than 30% of them.
Counts in favor (% daily value per 100 kcal)
- Calcium15%
- Protein11%
- Potassium5%
- Vitamin A5%
- Magnesium5%
- Vitamin C1%
- Vitamin E1%
- Iron0%
- Fiber0%
Counts against
- Saturated fat17%
- Added sugars0%
- Sodium3%
Raw NRF9.3: 44 minus 20 = 23. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in plain yogurt?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 61 kcal | 149 kcal | |
| Protein | 3.5 g | 8.5 g | 17% |
| Carbohydrates | 4.7 g | 11 g | 4% |
| Fiber | 0 g | 0 g | 0% |
| Sugars | 4.7 g | 11 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 3.3 g | 8 g | 10% |
| Saturated fat | 2.1 g | 5.1 g | 26% |
| Vitamins | |||
| Vitamin A | 27 µg | 66 µg | 7% |
| Vitamin C | 0.5 mg | 1.2 mg | 1% |
| Vitamin E | <0.1 mg | 0.1 mg | 1% |
| Minerals | |||
| Calcium | 121 mg | 296 mg | 23% |
| Iron | <0.1 mg | 0.1 mg | 1% |
| Potassium | 155 mg | 380 mg | 8% |
| Magnesium | 12 mg | 29 mg | 7% |
| Sodium | 46 mg | 113 mg | 5% |
Source: USDA FoodData Central, "Yogurt, plain, whole milk" (FDC 171284). Values rounded.
Why is plain yogurt good for you?
- 296 mg calcium in 1 cup, 23% of the daily value. Calcium is needed for the maintenance of normal bones.
- 8.5 g protein in 1 cup, 17% of the daily value. Protein contributes to the maintenance of muscle mass.
Good ways to use it
- Breakfast with fruit
- Sauces and marinades
What should you watch out for?
- Flavored yogurts can have several teaspoons of added sugar per pot.
Which dairy foods and eggs score higher?
Other dairy foods and eggs with more nutrition per calorie. Variety matters more than picking one winner.