Yogurt, plain, whole milk
FDC 171284container (6 oz) (170 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 39 · +4 vs Dairy & eggs medianPlain whole milk yogurt scores 39 of 100, a Low band result, but ranks 19th of 60 in Dairy & eggs, comfortably above the category's median of 35. It has no single standout nutrient by percentage, its value instead comes from a modest, balanced spread of protein, fat, and natural milk sugars at just 61 calories per 100 g.
It's eaten by the spoonful, stirred into fruit, or used as a base for dips and marinades. A 6 oz container (170 g) works out to roughly 3.5 g protein, 3.3 g fat, and 4.7 g sugar per 100 g, with a modest 46 mg of sodium, making it one of the milder dairy choices in the category.
See how this score is calculated, build a plate around yogurt, plain, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 61 kcal | 3% |
| Total fat | 3.3 g | 4% |
| Saturated fat | 2.1 g | 11% |
| Cholesterol | 13 mg | 4% |
| Sodium | 46 mg | 2% |
| Carbohydrate | 4.7 g | 2% |
| Dietary fiber | 0 g | 0% |
| Sugars | 4.7 g | |
| Protein | 3.5 g | 7% |
| Potassium | 155 mg | 3% |
| Calcium | 121 mg | 9% |
| Iron | 0.05 mg | 0% |
| Magnesium | 12 mg | 3% |
| Vitamin C | 0.5 mg | 1% |
| Vitamin A | 27 µg | 3% |
| Vitamin E | 0.06 mg | 0% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 104 kcal | 5% |
| Total fat | 5.5 g | 7% |
| Saturated fat | 3.6 g | 18% |
| Cholesterol | 22 mg | 7% |
| Sodium | 78 mg | 3% |
| Carbohydrate | 7.9 g | 3% |
| Dietary fiber | 0 g | 0% |
| Sugars | 7.9 g | |
| Protein | 5.9 g | 12% |
| Potassium | 264 mg | 6% |
| Calcium | 206 mg | 16% |
| Iron | 0.09 mg | 0% |
| Magnesium | 20 mg | 5% |
| Vitamin C | 0.85 mg | 1% |
| Vitamin A | 46 µg | 5% |
| Vitamin E | 0.1 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 171284Original analysis by NutriVerdict
Versus the dairy & eggs median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Cheese, cottage, creamed, large or small curdDensity 40 vs 39Yogurt, Greek, plain, whole milkDensity 40 vs 39Cheese, port de salutDensity 41 vs 39Original analysis by NutriVerdict
In the kitchen and how to use it
Plain whole milk yogurt is made by fermenting whole milk with live bacterial cultures, giving it a thick, tangy, slightly custardy texture that is richer and creamier than low-fat versions. It works equally well eaten on its own with a drizzle of honey and fruit, stirred into a bowl of granola, or used savory as a base for tzatziki, raita, or a marinade for chicken thanks to the way its acidity tenderizes meat. It also substitutes for sour cream in dips, baked potatoes, or dolloped over chili and curries, and blends into smoothies for a creamier result than milk alone.
Buy it in sealed containers, check that the seal is intact, and keep it refrigerated, consuming it by the date on the lid since live-culture yogurt continues to change flavor and texture over time. At just 61 calories per 100 grams, or 3.47 grams of protein and 4.66 grams of carbohydrate, it is a light, low-sugar dairy option with only 4.66 grams of sugar per 100 grams and 46 mg of sodium, low enough to fit easily into a low-sodium way of eating. Its mild profile makes it easy to build into breakfast or a light dressing without overwhelming other flavors.
Frequently asked questions about yogurt, plain
How many calories are in plain whole milk yogurt?
It has 61 calories per 100 grams, a relatively light option among dairy products.
Is plain whole milk yogurt low in sugar?
Yes, it contains 4.66 grams of sugar per 100 grams, all from the milk's natural lactose and none added.
What can plain whole milk yogurt be used for besides eating plain?
It works as a base for tzatziki or raita, a marinade for chicken, or a substitute for sour cream in dips and toppings.