Plain yogurt
Low fat, 12 grams protein per 8 ounce
2 cup of plain yogurt (Low fat, 12 grams protein per 8 ounce) contains 309 Calories. The macronutrient breakdown is 45% carbs, 22% fat, and 33% protein. This is a good source of protein (46% of your Daily Value), potassium (24% of your Daily Value), and calcium (90% of your Daily Value).
Nutrition Facts
For 2 cup of plain yogurt (490g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 309 | |
| Fats | 8g | 10% |
| Saturated fats | 5g | 25% |
| Trans fats | – | |
| Cholesterol | 29mg | 10% |
| Sodium | 343mg | 15% |
| Carbs | 34g | 13% |
| Net carbs | 34g | |
| Fiber | 0g | 0% |
| Sugar | 34g | |
| Protein | 26g | |
| Calcium | 897mg | 90% |
| Iron | 0.4mg | 5% |
| Potassium | 1147mg | 24% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 10μg | |
| Caffeine | 0mg | |
| Choline | 74mg | 14% |
| Copper | 0.1mg | 7% |
| Fluoride | 59μg | |
| Folate (B9) | 54μg | 13% |
| Lycopene | 0μg | |
| Magnesium | 83mg | 20% |
| Manganese | 0mg | 1% |
| Niacin | 1mg | 3% |
| Pantothenic acid | 3mg | 58% |
| Phosphorus | 706mg | 101% |
| Retinol | 69μg | |
| Riboflavin (B2) | 1mg | 81% |
| Selenium | 16μg | 29% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 18% |
| Vitamin A IU | 250IU | |
| Vitamin A | 69μg | 8% |
| Vitamin B12 | 3μg | 114% |
| Vitamin B6 | 0.2mg | 18% |
| Vitamin C | 4mg | 4% |
| Vitamin D IU | 5IU | |
| Vitamin D2 | – | |
| Vitamin D3 | 0μg | |
| Vitamin E | 0.1mg | 1% |
| Vitamin K | 1μg | 1% |
| Zinc | 4mg | 40% |
| Sugars | ||
| Sugar | 34g | |
| Sucrose | – | |
| Glucose | – | |
| Fructose | – | |
| Lactose | – | |
| Maltose | – | |
| Galactose | – | |
| Starch | – | |
| Fats | ||
| Saturated fats | 5g | 25% |
| Monounsaturated fats | 2g | |
| Polyunsaturated fats | 0.2g | |
| Trans fats | – | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | – | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 2g | |
| Cystine | 0.2g | |
| Glutamic acid | 5g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | – | |
| Isoleucine | 1g | |
| Leucine | 3g | |
| Lysine | 2g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 3g | |
| Serine | 2g | |
| Threonine | 1g | |
| Tryptophan | 0.1g | |
| Tyrosine | 1g | |
| Valine | 2g | |
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