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Nonfat Unsweetened Yogurt

Nonfat Unsweetened Yogurt

EverydayUnsweetened

Nonfat unsweetened yogurt is a cultured dairy product made by fermenting skim milk, resulting in a thick, tangy base with no added sugars or fat. It provides a concentrated source of protein and calcium while containing live probiotics that support gut health. The neutral flavor profile makes it adaptable for both savory applications like dressings and dips, and sweetened preparations when combined with fruits or honey.

Macro Impact

A 1 cup serving contains 130 calories, 12g protein, 19g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 130 calories?
Walking3.5 mph, moderate pace
30 min
YogaModerate effort, gentle pace
22 min
SwimmingModerate effort, freestyle
17 min
Biking12-14 mph, moderate effort
13 min
StairsStair climbing, moderate pace
15 min
Running5 mph (12 min/mile)
11 min

Nutrition Facts

Serving size1 cup (245 g)
Amount per serving
Calories130
% Daily Value*
Total Fat0.3g
0%
Saturated Fat0.3g
1%
Trans Fat0g
Polyunsaturated Fat0.0g
Monounsaturated Fat0.1g
Cholesterol7mg
2%
Sodium157mg
7%
Total Carbohydrate19g
7%
Dietary Fiber0g
0%
Total Sugars19g
Includes Added Sugars0g
0%
Protein12g
Vitamin D0.3mcg
1%
Calcium448mg
34%
Iron0.1mg
1%
Potassium571mg
12%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
19 / 275 g
7%
Fiber
0 / 28 g
0%
Sugars
19 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
0%
Saturated
0 / 23 g
1%
Trans
0 g
Cholesterol
7 / 300 g
2%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
12 / 80 g
15%
Amino Acids
Histidine
0 / 3 g
0%
Isoleucine
0 / 2 g
0%
Leucine
0 / 3 g
0%
Lysine
0 / 2 g
0%
Methionine
0 / 1 g
0%
Phenylalanine
0 / 2 g
0%
Threonine
0 / 1 g
0%
Tryptophan
0 / 0 g
0%
Valine
0 / 2 g
0%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
10%
Riboflavin, B2
1 / 1 mg
48%
Niacin, B3
0 / 15 mg
2%
Pantothenic Acid, B5
2 / 5 mg
31%
Pyridoxine, B6
0 / 1 mg
10%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
2 / 2 mcg
62%
Folate
29 / 400 mcg
7%
Vitamin A
5 / 800 mcg
1%
Vitamin C
2 / 83 mg
3%
Vitamin D
0 / 15 mcg
2%
Vitamin E
0 / 15 mg
0%
Vitamin K
1 / 105 mcg
0%
Minerals
Calcium
448 / 1k mg
45%
Copper
0 / 1 mg
3%
Iron
0 / 13 mg
1%
Magnesium
42 / 370 mg
11%
Manganese
0 / 2 mg
0%
Phosphorous
348 / 700 mg
50%
Potassium
571 / 3k mg
19%
Selenium
9 / 55 mcg
16%
Sodium
157 / 2.3k mg
7%
Zinc
2 / 10 mg
20%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
144 / 150 mcg
96%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
211 g
Caffeine
0 mg
Choline
37 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Yogurt, plain, nonfat. USDA Foundational Foods. FDC ID 2647437.
  2. 2.Yogurt, plain, skim milk. USDA Standard Reference, Legacy. Food ID 170887.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

3. Health Decisions: Never rely solely on OpenNutrition data when making health, medical, or dietary decisions. Always consult your healthcare provider or a registered dietitian for personalized health advice.

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