Protein content
A 1 cup serving of yogurt (lowfat, plain) contains 12.9 g of protein - a good source of protein, about 26% of the 50 g Daily Value.
Share of this food's calories that come from protein - it is moderately protein-dense.
| Serving | 1 cup (245 g) |
|---|---|
| Protein per serving | 12.9 g |
| Protein per 100 g | 5.25 g |
| Calories per serving | 154 kcal |
| Protein density | 33% of calories |
| Share of 50 g Daily Value | 26% |
| Protein quality | Complete protein |
| Category | Dairy |
| Food type | Prepared / processed |
| USDA record | FoodData Central #170886 |
A typical 1 cup serving of yogurt (lowfat, plain) contains 12.9 grams of protein (5.25 g per 100 g), which makes it a good source of protein. That covers roughly 26% of the 50 g reference Daily Value, so it adds toward your protein total for the day.
Protein accounts for roughly 33% of the calories in yogurt (lowfat, plain), making it moderately protein-dense. The rest comes from fat and carbohydrate, so it adds a solid amount of protein while still carrying real energy - useful when you are eating to a calorie target rather than under one.
Among the 81 dairy foods in the database, yogurt (lowfat, plain) ranks 15th by protein per serving, and 278th out of all 796 foods on the site. Set against ricotta (part-skim), another dairy food entry in the database, a serving carries about 1.2 g less protein (ricotta (part-skim) has 14.1 g per 1/2 cup).
It is a complete protein - it supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own. The serving above is measured by volume at 245 g. The per-100 g figure lets you compare it directly against any other food here, whatever its serving.
Source: USDA FoodData Central #170886 - "Yogurt, plain, low fat" (SR Legacy, published 4/1/2019). Values are the published reference figures for that record, not lab measurements for a specific brand or batch.
Quick answers
Yogurt (lowfat, plain) has 5.25 g of protein per 100 g. A typical 1 cup serving (245 g) provides 12.9 g.
Yes. Yogurt (lowfat, plain) is a complete protein - it supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own.
A 1 cup serving of yogurt (lowfat, plain) contains 12.9 g of protein, about 26% of the 50 g reference Daily Value.
Yogurt (lowfat, plain) is a good source of protein, and about 33% of its calories come from protein, which makes it moderately protein-dense. Set against ricotta (part-skim), another dairy food entry in the database, a serving carries about 1.2 g less protein (ricotta (part-skim) has 14.1 g per 1/2 cup).
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