Yogurt, Plain, Low Fat, 12 Grams Protein Per 8 Ounce

Serving Size 1 cup (8 fl oz)

Nutritional Value and Analysis

Yogurt, Plain, Low Fat, 12 Grams Protein Per 8 Ounce with a serving size of 1 cup (8 fl oz) has a total of 154.35 calories with 3.8 grams of fat. The serving size is equivalent to 245 grams of food and contains 34.2 calories from fat. This item is classified as dairy and egg products foods.

This food is a good source of calcium, riboflavin, vitamin b-12, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine and histidine but is high in sugars.

Sugars 69% of DV

A serving of 245 grams of yogurt, plain, low fat, 12 grams protein per 8 ounce has 69% of the recommended daily intake of sugars.

Calcium 34% of DV

A serving of 245 grams of yogurt, plain, low fat, 12 grams protein per 8 ounce has 34% of the recommended daily needs of calcium.

Riboflavin 40% of DV

A serving of 245 grams of yogurt, plain, low fat, 12 grams protein per 8 ounce has 40% of the recommended daily needs of riboflavin.

Vitamin B-12 57% of DV

A serving of 245 grams of yogurt, plain, low fat, 12 grams protein per 8 ounce has 57% of the recommended daily needs of vitamin b-12.

Threonine 41% of DV

A serving of 245 grams of yogurt, plain, low fat, 12 grams protein per 8 ounce has 41% of the recommended daily needs of threonine.

Isoleucine 56% of DV

A serving of 245 grams of yogurt, plain, low fat, 12 grams protein per 8 ounce has 56% of the recommended daily needs of isoleucine.

Leucine 46% of DV

A serving of 245 grams of yogurt, plain, low fat, 12 grams protein per 8 ounce has 46% of the recommended daily needs of leucine.

Lysine 47% of DV

A serving of 245 grams of yogurt, plain, low fat, 12 grams protein per 8 ounce has 47% of the recommended daily needs of lysine.

Methionine 31% of DV

A serving of 245 grams of yogurt, plain, low fat, 12 grams protein per 8 ounce has 31% of the recommended daily needs of methionine.

Phenylalanine 33% of DV

A serving of 245 grams of yogurt, plain, low fat, 12 grams protein per 8 ounce has 33% of the recommended daily needs of phenylalanine.

Valine 68% of DV

A serving of 245 grams of yogurt, plain, low fat, 12 grams protein per 8 ounce has 68% of the recommended daily needs of valine.

Histidine 35% of DV

A serving of 245 grams of yogurt, plain, low fat, 12 grams protein per 8 ounce has 35% of the recommended daily needs of histidine.

Nutrition Facts

Serving Size 1 cup (8 fl oz) (245 g)

Amount Per Serving
Calories 154.35 Calories from Fat 34
% Daily Value*
Total Fat 3.8g 6%
Saturated Fat 2.5g 12%
Trans Fat 0g
Cholesterol 14.7mg 5%
Sodium 171.5mg 7%
Total Carbohydrate 17.3g 6%
Dietary Fiber 0g 0%
Sugars 17g
Protein 13g
Vitamin A 3% Vitamin C 3%
Calcium 34% Iron 1%

* Percent Daily Values are based on a 2,000 calorie diet.

Vitamins

NutrientAmountDV %
Vitamin A124.95 IU3%
Vitamin A, RAE34.3 µg4%
Alpha Carotene0 µg-
Beta Carotene4.9 µg-
Beta Cryptoxanthin0 µg-
Lutein + zeaxanthin0 µg-
Lycopene0 µg-
Vitamin B-121.37 µg57%
Vitamin B-60.12 mg7%
Vitamin C1.96 mg3%
Vitamin D2.45 IU1%
→ Vitamin D30 µg-
Vitamin E0.07 mg0%
Vitamin K0.49 µg0%

Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.

Carbohydrates

NutrientAmountDV %
Carbohydrate17.25 g6%
Sugars17.25 g69%
Fiber0 g0%

Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.

Fats & Fatty Acids

NutrientAmountDV %
Fat3.8 g6%
Saturated Fats2.45 g12%
→ Butyric Acid0.11 g-
→ Caproic Acid0.08 g-
→ Caprylic Acid0.05 g-
→ Capric Acid0.11 g-
→ Lauric Acid0.13 g-
→ Myristic Acid0.4 g-
→ Palmitic Acid1.03 g-
→ Stearic Acid0.37 g-
Monounsaturated Fats1.04 g-
→ Palmitoleic Acid0.08 g-
→ Oleic Acid 0.87 g-
→ Gadoleic Acid0 g-
→ Erucic Acid0 g-
Polyunsaturated Fats0.11 g-
→ Linolenic Acid (18:2)0.08 g-
→ Linolenic Acid (18:3)0.03 g-
→ Parinaric Acid0 g-
→ Arachidonic Acid0 g-
→ Eicosapentaenoic Acid (EPA)0 g-
→ Docosapentaenoic Acid (DPA)0 g-
→ Docosahexaenoic Acid (DHA) 0 g-

Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.

Proteins & Amino Acids

NutrientAmountDV %
Protein12.86 g25%
→ Alanine0.55 g-
→ Arginine0.39 g-
→ Aspartic acid1.02 g-
→ Cystine0.12 g-
→ Glutamic acid2.52 g-
→ Glycine0.31 g-
→ Histidine0.32 g35%
→ Isoleucine0.7 g56%
→ Leucine1.3 g46%
→ Lysine1.15 g47%
→ Methionine0.38 g31%
→ Phenylalanine0.7 g33%
→ Proline1.52 g-
→ Serine0.8 g-
→ Threonine0.53 g41%
→ Tryptophan0.07 g21%
→ Tyrosine0.65 g27%
→ Valine1.06 g68%

Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.

Minerals

NutrientAmountDV %
Calcium448.35 mg34%
Copper0.03 mg3%
Iron0.2 mg1%
Magnesium41.65 mg10%
Manganese0.01 mg0%
Phosphorus352.8 mg28%
Potassium573.3 mg12%
Selenium8.09 µg15%
Sodium171.5 mg7%
Zinc2.18 mg20%

Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.

Sterols

NutrientAmountDV %
Cholesterol14.7 mg5%

Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.

Miscellaneous

NutrientAmountDV %
Alcohol0 g-
Ash2.67 g-
Caffeine0 mg-
Theobromine0 mg-
Water208.42 g-

Calories Burn off Time

How long would it take to burn off Yogurt, Plain, Low Fat, 12 Grams Protein Per 8 Ounce with 154.35calories? A brisk walk for 34 minutes, jogging for 16 minutes, or hiking for 26 minutes will help your burn off the calories in yogurt, plain, low fat, 12 grams protein per 8 ounce.

Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.

Physical ActivityBurn Off Time
Bicycling - 10 mph or less32 minutes
Dancing28 minutes
Golfing28 minutes
Hiking26 minutes
Light Gardening28 minutes
Stretching51 minutes
Walking - 3.5 mph34 minutes
Weight Training - light workout43 minutes
Aerobics19 minutes
Basketball21 minutes
Bicycling - 10 mph or more16 minutes
Running - 5 mph16 minutes
Swimming18 minutes
Walking - 4.5 mph20 minutes
Weight Training - vigorous workout21 minutes
Similar Food Items to Yogurt, Plain, Low Fat, 12 Grams Protein Per 8 Ounce
Name Calories Total Fat Proteins Carbohydrates
Milk Shakes, Thick Chocolate1192.7g3.05g21.15g
Milk Shakes, Thick Vanilla1123.03g3.86g17.75g
Whey, Acid, Dried3390.54g11.73g73.45g
Whey, Acid, Fluid240.09g0.76g5.12g
Whey, Sweet, Dried3531.07g12.93g74.46g
Whey, Sweet, Fluid270.36g0.85g5.14g
Yogurt, Plain, Skim Milk, 13 Grams Protein Per 8 Ounce560.18g5.73g7.68g
Yogurt, Plain, Whole Milk, 8 Grams Protein Per 8 Ounce613.25g3.47g4.66g
Yogurt, Vanilla, Low Fat, 11 Grams Protein Per 8 Ounce851.25g4.93g13.8g
Footnotes

Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.

Dietary Recommendations

A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:

  • Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
  • A variety of whole fruits
  • Grains with at least half of which are whole grains
  • Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
  • Protein foods, including seafood, lean meats and poultry, eggs and nuts
  • Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium