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Whole Milk Yogurt

Whole Milk Yogurt

EverydayUnsweetened

Whole milk yogurt is a creamy, fermented dairy product made by culturing full-fat milk with live bacterial cultures. Its higher milk fat content (typically 3.5-4.5%) creates a rich texture and helps enhance the absorption of fat-soluble vitamins, while providing a balanced macronutrient profile of natural sugars, proteins, and fats. The unsweetened variety contains only the lactose naturally present in milk, making it a versatile base for both sweet and savory dishes while delivering probiotics that support gut health.

Macro Impact

A 1 cup serving contains 164 calories, 9g protein, 11g carbs, and 9g fat.

Calorie Burn

How long would it take to burn off 164 calories?
Walking3.5 mph, moderate pace
38 min
YogaModerate effort, gentle pace
28 min
SwimmingModerate effort, freestyle
21 min
Biking12-14 mph, moderate effort
17 min
StairsStair climbing, moderate pace
19 min
Running5 mph (12 min/mile)
14 min

Nutrition Facts

Serving size1 cup (245 g)
Amount per serving
Calories164
% Daily Value*
Total Fat9g
12%
Saturated Fat5g
27%
Trans Fat0g
Polyunsaturated Fat0.2g
Monounsaturated Fat2g
Cholesterol34mg
11%
Sodium110mg
5%
Total Carbohydrate11g
4%
Dietary Fiber0g
0%
Total Sugars10g
Includes Added Sugars0g
0%
Protein9g
Vitamin D0.8mcg
4%
Calcium311mg
24%
Iron0.1mg
1%
Potassium380mg
8%

* 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
11 / 275 g
4%
Fiber
0 / 28 g
0%
Sugars
10 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
9 / 78 g
12%
Monounsaturated
2 / 31 g
7%
Polyunsaturated
0 / 23 g
1%
Saturated
5 / 23 g
23%
Trans
0 g
Cholesterol
34 / 300 g
11%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
1%
Omega 9
2 g
Protein
Protein
9 / 80 g
11%
Amino Acids
Histidine
0 / 3 g
8%
Isoleucine
0 / 2 g
31%
Leucine
1 / 3 g
29%
Lysine
1 / 2 g
35%
Methionine
0 / 1 g
20%
Phenylalanine
0 / 2 g
20%
Threonine
0 / 1 g
33%
Tryptophan
0 / 0 g
40%
Valine
1 / 2 g
30%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
2 g
Glycine
0 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
9%
Riboflavin, B2
1 / 1 mg
39%
Niacin, B3
0 / 15 mg
2%
Pantothenic Acid, B5
1 / 5 mg
16%
Pyridoxine, B6
0 / 1 mg
8%
Biotin, B7
4 / 30 mcg
15%
Cobalamin, B12
1 / 2 mcg
31%
Folate
34 / 400 mcg
9%
Vitamin A
71 / 800 mcg
9%
Vitamin C
1 / 83 mg
1%
Vitamin D
1 / 15 mcg
5%
Vitamin E
0 / 15 mg
1%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
311 / 1k mg
31%
Copper
0 / 1 mg
1%
Iron
0 / 13 mg
1%
Magnesium
29 / 370 mg
8%
Manganese
0 / 2 mg
0%
Phosphorous
240 / 700 mg
34%
Potassium
380 / 3k mg
13%
Selenium
5 / 55 mcg
9%
Sodium
110 / 2.3k mg
5%
Zinc
1 / 10 mg
13%
Chromium
0 / 30 mcg
1%
Molybdenum
0 / 45 mcg
0%
Iodine
54 / 150 mcg
36%
Chlorine
224 / 2.3k mg
10%
Other
Ethyl Alcohol
0 g
Water
213 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, whole milk. USDA Foundational Foods. FDC ID 2259793.
  2. 2.Yogurt, plain, whole milk. USDA Standard Reference, Legacy. Food ID 171284.
  3. 3.Yogurt plain, whole milk. Frida. Public Food Key 12.

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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