Nutrients in Plain yogurt (low-fat)
In one serving: 1 cup (245 g)
Share of the daily amount
| Nutrient | Amount | women 19–50 | men 19–50 |
|---|---|---|---|
| Vitamin B12 (cobalamin) | 1.4 mcg NIH | 58% | 58% |
| Iodine | 87 mcg NIH | 58% | 58% |
| Vitamin B2 (riboflavin) | 0.5 mg NIH | 45% | 38% |
| Calcium | 415 mg NIH | 42% | 42% |
| Vitamin B5 (pantothenic acid) | 0.95 mg | 19% | 19% |
| Zinc | 1.5 mg | 19% | 14% |
| Selenium | 8 mcg NIH | 15% | 15% |
| Magnesium | 42 mg NIH | 14% | 11% |
| Vitamin B1 (thiamin) | 0.1 mg NIH | 9.1% | 8.3% |
| Choline | 37 mg NIH | 8.7% | 6.7% |
| Vitamin A | 32 mcg RAE NIH | 4.6% | 3.6% |
| Vitamin B7 (biotin) | 0.2 mcg NIH | 0.7% | 0.7% |
Values marked NIH were checked against the food tables of the NIH Office of Dietary Supplements; the others are approximate and unchecked. Real foods vary with variety, brand, soil and cooking.
Dishes that use it
- Yogurt with dates, walnuts and a kiwi
- Lamb with rice (kabsa style), yogurt and salad
- Mujaddara (lentils and rice) with yogurt and salad
- Baked sweet potato with yogurt and a green salad
- A cup of yogurt with strawberries
- Oats with yogurt, strawberries and walnuts
- Dal (lentils) with whole-wheat flatbread and yogurt
- Yogurt with mango and almonds
- Dal with spinach, brown rice and yogurt
- Yogurt with strawberries, oats and almonds
- Warm chickpeas (balila) with lemon, olive oil and yogurt
- Eggs with spinach, whole-wheat bread and yogurt
General information for healthy people. It does not diagnose, treat or replace advice from a doctor, pharmacist or dietitian. Not reviewed by a clinician.
Page updated: 2026-10-08 · By Prof. E. Shalaan, Applied Sciences and AI (ASAI)