Yogurt, Plain, Skim Milk, 13 Grams Protein Per 8 Ounce

Serving Size 1 cup (8 fl oz)

Nutritional Value and Analysis

Yogurt, Plain, Skim Milk, 13 Grams Protein Per 8 Ounce with a serving size of 1 cup (8 fl oz) has a total of 137.2 calories with 0.44 grams of fat. The serving size is equivalent to 245 grams of food and contains 3.96 calories from fat. This item is classified as dairy and egg products foods.

This food is a good source of calcium, phosphorus, riboflavin, pantothenic acid, vitamin b-12, threonine, isoleucine, leucine, lysine, methionine, phenylalanine, valine and histidine but is high in sugars. Yogurt, Plain, Skim Milk, 13 Grams Protein Per 8 Ounce is a low fat food because it contains less than 3 grams of fat per serving.

Sugars 75% of DV

A serving of 245 grams of yogurt, plain, skim milk, 13 grams protein per 8 ounce has 75% of the recommended daily intake of sugars.

Calcium 38% of DV

A serving of 245 grams of yogurt, plain, skim milk, 13 grams protein per 8 ounce has 38% of the recommended daily needs of calcium.

Phosphorus 31% of DV

A serving of 245 grams of yogurt, plain, skim milk, 13 grams protein per 8 ounce has 31% of the recommended daily needs of phosphorus.

Riboflavin 44% of DV

A serving of 245 grams of yogurt, plain, skim milk, 13 grams protein per 8 ounce has 44% of the recommended daily needs of riboflavin.

Pantothenic Acid 31% of DV

A serving of 245 grams of yogurt, plain, skim milk, 13 grams protein per 8 ounce has 31% of the recommended daily needs of pantothenic acid.

Vitamin B-12 62% of DV

A serving of 245 grams of yogurt, plain, skim milk, 13 grams protein per 8 ounce has 62% of the recommended daily needs of vitamin b-12.

Threonine 45% of DV

A serving of 245 grams of yogurt, plain, skim milk, 13 grams protein per 8 ounce has 45% of the recommended daily needs of threonine.

Isoleucine 62% of DV

A serving of 245 grams of yogurt, plain, skim milk, 13 grams protein per 8 ounce has 62% of the recommended daily needs of isoleucine.

Leucine 50% of DV

A serving of 245 grams of yogurt, plain, skim milk, 13 grams protein per 8 ounce has 50% of the recommended daily needs of leucine.

Lysine 51% of DV

A serving of 245 grams of yogurt, plain, skim milk, 13 grams protein per 8 ounce has 51% of the recommended daily needs of lysine.

Methionine 33% of DV

A serving of 245 grams of yogurt, plain, skim milk, 13 grams protein per 8 ounce has 33% of the recommended daily needs of methionine.

Phenylalanine 36% of DV

A serving of 245 grams of yogurt, plain, skim milk, 13 grams protein per 8 ounce has 36% of the recommended daily needs of phenylalanine.

Valine 74% of DV

A serving of 245 grams of yogurt, plain, skim milk, 13 grams protein per 8 ounce has 74% of the recommended daily needs of valine.

Histidine 38% of DV

A serving of 245 grams of yogurt, plain, skim milk, 13 grams protein per 8 ounce has 38% of the recommended daily needs of histidine.

Amount Per Serving
Calories 137.2		Calories from Fat 4
% Daily Value*
Total Fat 0.4g		1%
	Saturated Fat 0.3g	1%
	Trans Fat 0g
Cholesterol 4.9mg		2%
Sodium 188.7mg		8%
Total Carbohydrate 18.8g		6%
	Dietary Fiber 0g	0%
	Sugars 19g
Protein 14g

Vitamin A 0%	Vitamin C 4%
Calcium 38%	Iron 1%

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

Vitamins

Nutrient	Amount	DV %
Vitamin A	17.15 IU	0%
→ Vitamin A, RAE	4.9 µg	1%
→ Alpha Carotene	0 µg	-
→ Beta Carotene	0 µg	-
→ Beta Cryptoxanthin	0 µg	-
→ Lutein + zeaxanthin	0 µg	-
→ Lycopene	0 µg	-
Vitamin B-12	1.49 µg	62%
Vitamin B-6	0.13 mg	8%
Vitamin C	2.21 mg	4%
Vitamin D	0 IU	0%
Vitamin E	0 mg	0%
Vitamin K	0.49 µg	0%

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

Nutrient	Amount	DV %
Carbohydrate	18.82 g	6%
Sugars	18.82 g	75%
Fiber	0 g	0%

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

Nutrient	Amount	DV %
Fat	0.44 g	1%
Saturated Fats	0.28 g	1%
→ Butyric Acid	0.01 g	-
→ Caproic Acid	0.01 g	-
→ Caprylic Acid	0 g	-
→ Capric Acid	0.01 g	-
→ Lauric Acid	0.01 g	-
→ Myristic Acid	0.05 g	-
→ Palmitic Acid	0.12 g	-
→ Stearic Acid	0.04 g	-
Monounsaturated Fats	0.12 g	-
→ Palmitoleic Acid	0.01 g	-
→ Oleic Acid	0.1 g	-
→ Gadoleic Acid	0 g	-
→ Erucic Acid	0 g	-
Polyunsaturated Fats	0.01 g	-
→ Linolenic Acid (18:2)	0.01 g	-
→ Linolenic Acid (18:3)	0 g	-
→ Parinaric Acid	0 g	-
→ Arachidonic Acid	0 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

Nutrient	Amount	DV %
Protein	14.04 g	28%
→ Alanine	0.6 g	-
→ Arginine	0.42 g	-
→ Aspartic acid	1.11 g	-
→ Cystine	0.13 g	-
→ Glutamic acid	2.75 g	-
→ Glycine	0.34 g	-
→ Histidine	0.35 g	38%
→ Isoleucine	0.77 g	62%
→ Leucine	1.41 g	50%
→ Lysine	1.26 g	51%
→ Methionine	0.41 g	33%
→ Phenylalanine	0.77 g	36%
→ Proline	1.66 g	-
→ Serine	0.87 g	-
→ Threonine	0.58 g	45%
→ Tryptophan	0.08 g	24%
→ Tyrosine	0.71 g	30%
→ Valine	1.16 g	74%

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

Nutrient	Amount	DV %
Calcium	487.55 mg	38%
Copper	0.04 mg	4%
Iron	0.22 mg	1%
Magnesium	46.55 mg	11%
Manganese	0.01 mg	0%
Phosphorus	384.65 mg	31%
Potassium	624.75 mg	13%
Selenium	8.82 µg	16%
Sodium	188.65 mg	8%
Zinc	2.38 mg	22%

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

Nutrient	Amount	DV %
Cholesterol	4.9 mg	2%

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

Nutrient	Amount	DV %
Alcohol	0 g	-
Ash	2.89 g	-
Caffeine	0 mg	-
Theobromine	0 mg	-
Water	208.81 g	-

Calories Burn off Time

How long would it take to burn off Yogurt, Plain, Skim Milk, 13 Grams Protein Per 8 Ounce with 137.2calories? A brisk walk for 30 minutes, jogging for 14 minutes, or hiking for 23 minutes will help your burn off the calories in yogurt, plain, skim milk, 13 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 Activity	Burn Off Time
Bicycling - 10 mph or less	29 minutes
Dancing	25 minutes
Golfing	25 minutes
Hiking	23 minutes
Light Gardening	25 minutes
Stretching	46 minutes
Walking - 3.5 mph	30 minutes
Weight Training - light workout	38 minutes
Aerobics	17 minutes
Basketball	19 minutes
Bicycling - 10 mph or more	14 minutes
Running - 5 mph	14 minutes
Swimming	16 minutes
Walking - 4.5 mph	18 minutes
Weight Training - vigorous workout	19 minutes

Similar Food Items to Yogurt, Plain, Skim Milk, 13 Grams Protein Per 8 Ounce

Name	Calories	Total Fat	Proteins	Carbohydrates
Milk Shakes, Thick Chocolate	119	2.7g	3.05g	21.15g
Milk Shakes, Thick Vanilla	112	3.03g	3.86g	17.75g
Whey, Acid, Dried	339	0.54g	11.73g	73.45g
Whey, Acid, Fluid	24	0.09g	0.76g	5.12g
Whey, Sweet, Dried	353	1.07g	12.93g	74.46g
Whey, Sweet, Fluid	27	0.36g	0.85g	5.14g
Yogurt, Plain, Low Fat, 12 Grams Protein Per 8 Ounce	63	1.55g	5.25g	7.04g
Yogurt, Plain, Whole Milk, 8 Grams Protein Per 8 Ounce	61	3.25g	3.47g	4.66g
Yogurt, Vanilla, Low Fat, 11 Grams Protein Per 8 Ounce	85	1.25g	4.93g	13.8g

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