VegetarianDairy

Yoghurt

Nutrition Facts Per 100g

Also known as: CURD, DAHI

Yoghurt is a staple dairy product in Indian households, valued for its protein and calcium content. It provides 3.5g of protein per 100g. Each 100g provides 121mg of calcium — about 12% of an adult's daily requirement. Key nutrients include Vitamin B12 (approximately 17% of a typical adult's daily needs) and Phosphorus (approximately 14% of a typical adult's daily needs). Full nutritional details are listed below.

Nutrition Summary

61kcalCalories

3.5gProtein

4.7gCarbs

3.3gFat

0gFiber

Protein 23% Carbs 31% Fat 49%

Micronutrients

High in:Vitamin B12

Calcium121 mg(12%)

Iron0.1 mg(1%)

Zinc0.4 mg(4%)

Potassium155 mg(5%)

Sodium46.0 mg(9%)

Magnesium12.0 mg(3%)

Phosphorus96.0 mg(14%)

Thiamin (B1)0.0 mg(3%)

Riboflavin (B2)0.1 mg(8%)

Niacin (B3)0.1 mg(1%)

Vitamin C0.8 mg(1%)

Vitamin A22.0 µg(3%)

Folate (B9)2.0 µg(1%)

Vitamin B60.0 mg(3%)

Vitamin B120.4 µg(17%)

Vitamin D0.1 µg(1%)

Vitamin E0.1 mg(1%)

Fat Breakdown4

MUFA0.9 g

PUFA0.1 g

Omega-30 g

Omega-60.1 g

Limit These2

Saturated Fat2.1 g

Cholesterol10.0 mg

Common Serving Sizes

1 cup245g

149 kcal8.6g protein

100 g100g

61 kcal3.5g protein

Allergen Information

Dairy

Compare With Similar Foods

Frequently Asked Questions

How many calories are in Yoghurt?

Yoghurt contains 61 kcal per 100g. A typical serving (1 cup) contains approximately 149 kcal.

How much protein is in Yoghurt?

Yoghurt provides 3.5g of protein per 100g, which is approximately 7% of an average adult's daily protein needs based on Indian RDA guidelines.

Is Yoghurt good for weight loss?

Yoghurt is a low-calorie food at just 61 kcal per 100g, making it a good choice for weight-loss diets when prepared without excessive oil or sugar.

Is Yoghurt vegan?

Yoghurt is vegetarian but not vegan, as it is a dairy product.

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About this data

These nutrition facts come from mealPlan.fit, practice-management software for dietitians and nutritionists in India. Values are based on the Indian Food Composition Tables (IFCT) and compared against ICMR 2020 RDAs. Dietitians use mealPlan.fit to analyse Indian meals on this same ingredient data, draft weekly meal plans with AI, and share plans with clients on WhatsApp.

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