Foods/Dairy & Egg/Plain yogurt

Dairy & Egg · smoothie

Plain yogurt

1 cup · 244 g189 kcal

A dairy & egg that's a strong source of Iodine and Riboflavin (B2).

Macros

Per serving

189 kcal

Energy

9.3g

Protein

13.6g

Carbs

10.9g

Fat

not available

Fiber

Protein 9.3 gCarbs 13.6 gFat 10.9 g

77 kcal / 100 g. That’s the food’s true density — why the per-serving and per-100 g views differ.

Fiber: not available. Fiber isn't recorded for this food in USDA FoodData Central, so it's shown as not available — not zero.

What a serving covers

% of a day’s needs

Per 1 cup (244 g), as a share of a reference adult — male, 35, moderately active.

53%

46%

35%

31%

13%

12%

Good source of (≥ 20% RDA)

IodineRiboflavin (B2)PhosphorusCalcium

Pairs well with

What fills plain’s gaps?

Plain yogurt is lighter on Iron, Vitamin B12 — these round it out into a fuller glass.

a fuller
glass

Hemp seedsAdds Omega-3 ALA & Manganese+ Omega-3 ALA+ Manganese+ Magnesium Sunflower seedsAdds Vitamin E (α-tocopherol) & Copper+ Vitamin E (α-tocopherol)+ Copper+ Omega-6 Linoleic KaleAdds Vitamin K & Vitamin C+ Vitamin K+ Vitamin C+ Vitamin A

Build this into your day

Pairings are computed from the solver.

How much to use

The realistic dose

A serving or two fits comfortably.

Serving: 1 cup = 244 g

Generous to use, with room before it crowds out variety.

Common questions

Plain yogurt, in brief

How many calories are in plain yogurt?

1 cup (244 g) of plain yogurt has about 189 calories.

What is plain yogurt a good source of?

Plain yogurt is a good source of Iodine, Riboflavin (B2), Phosphorus, Calcium.

Is plain yogurt good in a smoothie?

Yes — plain yogurt is one of S8D's smoothie-role foods.

Keep exploring

More dairy & egg

All foods →

Nutrient guides

Iodine Riboflavin (B2) Phosphorus Calcium Vitamin D Potassium

Put plain to work.

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