Yoghurt, natural, regular fat (~3%)
Unflavoured (natural) yoghurt. Prepared by pasteurising and homogenising cows milk before culturing, resulting in a thickened, tangy yoghurt. Contains added milk powder. Formulated to have a fat content of approximately 4%. Does not contain fruit or flavouring.
Source: Analysed
Per 100g of edible portion
- Energy
- 306kJ
- Protein
- 5.1g
- Fat, total
- 3.2g
- Total dietary fibre
- 0.10g
- Total sugars
- 4.9g
- Sodium
- 58.0mg
Nutrition by serving size
One standard serve is 200 g: 10.2 g protein, 0.2 g fibre, 612 kJ. Choose another measure or enter grams.
Measure source: Australian Dietary Guidelines serve (FSANZ AUSNUT 2023).
| Nutrient | In 200 g | Per 100 g |
|---|---|---|
| Energy | 612 kJ (146 kcal) | 306 kJ |
| Protein | 10.2 g | 5.1 g |
| Total fat | 6.4 g | 3.2 g |
| Saturated fat | 4.3 g | 2.2 g |
| Carbohydrate | 10.0 g | 5.0 g |
| Sugars | 9.8 g | 4.9 g |
| Dietary fibre | 0.2 g | 0.1 g |
| Sodium | 116 mg | 58 mg |
| Calcium | 350 mg | 175 mg |
| Iron | 0 mg | 0 mg |
Protein relative to energy: 1.7 g per 100 kJ. This ratio is the same at any amount.
Quick FAQ
How many calories are in yoghurt?
Yoghurt, natural, regular fat (~3%) contains approximately 73 calories (306 kJ) per 100g, according to the Australian Food Composition Database.
How much protein is in yoghurt?
There are 5.1g of protein per 100g of yoghurt, natural, regular fat (~3%).
How much sugar is in yoghurt?
Yoghurt, natural, regular fat (~3%) contains 4.9g of total sugars per 100g, making it low in sugar.
How much fat is in yoghurt?
Yoghurt, natural, regular fat (~3%) has 3.2g of total fat per 100g.
Is yoghurt high in fibre?
Yoghurt, natural, regular fat (~3%) contains 0.1g of dietary fibre per 100g.
Complete Nutrient Profile
Every measured nutrient, grouped by category. Tap a nutrient to see the 50 richest foods for it.
Energy
2 nutrients| Nutrient | Per 100g |
|---|---|
| Energy with dietary fibre | 306 kJ |
| Energy, without dietary fibre | 305 kJ |
Proximates
8 nutrients| Nutrient | Per 100g |
|---|---|
| Moisture | 81.4 g |
| Protein | 5.1 g |
| Nitrogen | 0.80 g |
| Fat, total | 3.2 g |
| Total dietary fibre | 0.10 g |
| Alcohol | 0 g |
| Available carbohydrate, without sugar alcohols | 5.0 g |
| Available carbohydrate, with sugar alcohols | 5.0 g |
Carbohydrates
10 nutrients| Nutrient | Per 100g |
|---|---|
| Fructose | 0 g |
| Glucose | 0 g |
| Sucrose | 0 g |
| Maltose | 0 g |
| Lactose | 4.9 g |
| Galactose | 0 g |
| Total sugars | 4.9 g |
| Added sugars | 0 g |
| Free sugars | 0 g |
| Starch | 0.10 g |
Minerals
19 nutrients| Nutrient | Per 100g |
|---|---|
| Aluminium | 0 ug |
| Arsenic | 0 ug |
| Cadmium | 0 ug |
| Calcium | 175 mg |
| Chromium | 0 ug |
| Copper | 0.0060 mg |
| Iodine | 24.0 ug |
| Iron | 0 mg |
| Lead | 0 ug |
| Magnesium | 16.0 mg |
| Manganese | 0.0040 mg |
| Molybdenum | 5.4 ug |
| Phosphorus | 150 mg |
| Potassium | 230 mg |
| Selenium | 2.4 ug |
| Sodium | 58.0 mg |
| Zinc | 0.57 mg |
| Retinol | 45.0 ug |
| Vitamin A retinol equivalents | 50.0 ug |
Vitamins
27 nutrients| Nutrient | Per 100g |
|---|---|
| Alpha-carotene | 0 ug |
| Beta-carotene | 29.0 ug |
| Cryptoxanthin | 0 ug |
| Beta-carotene equivalents | 29.0 ug |
| Thiamin | 0.02 mg |
| Riboflavin | 0.22 mg |
| Niacin | 0 mg |
| Niacin derived from tryptophan | 1.1 mg |
| Niacin derived equivalents | 1.1 mg |
| Pantothenic acid | 0.36 mg |
| Pyridoxine | 0.03 mg |
| Cobalamin | 0.50 ug |
| Folate, natural | 25.0 ug |
| Folic acid | 0 ug |
| Total folates | 25.0 ug |
| Dietary folate equivalents | 25.0 ug |
| Vitamin C | 0 mg |
| Cholecalciferol | 0.02 ug |
| Ergocalciferol | 0 ug |
| 25-hydroxy cholecalciferol | 0 ug |
| 25-hydroxy ergocalciferol | 0 ug |
| Vitamin D3 equivalents | 0.02 ug |
| Alpha tocopherol | 0 mg |
| Beta tocopherol | 0 mg |
| Delta tocopherol | 0 mg |
| Gamma tocopherol | 0 mg |
| Vitamin E | 0 mg |
Fatty Acids
37 nutrients| Nutrient | Per 100g |
|---|---|
| C4 | 0.07 g |
| C6 | 0.06 g |
| C8 | 0.04 g |
| C10 | 0.09 g |
| C12 | 0.11 g |
| C14 | 0.37 g |
| C15 | 0.04 g |
| C16 | 1.0 g |
| C17 | 0.02 g |
| C18 | 0.35 g |
| C20 | 0.01 g |
| C22 | 0 g |
| C24 | 0 g |
| Total saturated fatty acids | 2.2 g |
| C14:1 | 0.03 g |
| C16:1 | 0.06 g |
| C17:1 | 0 g |
| C18:1 | 0.60 g |
| C20:1 | 0 g |
| C22:1 | 0 g |
| C24:1 | 0 g |
| Total monounsaturated fatty acids | 0.69 g |
| C18:2w6 | 0.06 g |
| C18:3w3 | 0.02 g |
| C18:3w6 | 0 mg |
| C20:2w6 | 0 mg |
| C20:3w3 | 0 mg |
| C20:3w6 | 0 mg |
| C20:4w6 | 0 mg |
| C20:5w3 | 0 mg |
| C22:5w3 | 0 mg |
| C22:4w6 | 0 mg |
| C22:2w6 | 0 mg |
| C22:6w3 | 0 mg |
| Total polyunsaturated fatty acids | 0.08 g |
| Total long chain omega 3 fatty acids | 0 mg |
| Total trans fatty acids | 60.5 mg |
Amino Acids
1 nutrient| Nutrient | Per 100g |
|---|---|
| Tryptophan | 67.0 mg |
Organic Acids
5 nutrients| Nutrient | Per 100g |
|---|---|
| Acetic acid | 0 g |
| Citric acid | 0.20 g |
| Lactic acid | 1.2 g |
| Malic acid | 0 g |
| Quinic acid | 0 g |
Other
3 nutrients| Nutrient | Per 100g |
|---|---|
| Ash | 1.1 g |
| Caffeine | 0 mg |
| Cholesterol | 15.0 mg |
Recipes that use yoghurt
Recipes on this site with this food in the ingredient list, largest amount per serve first.
- DinnerChicken Tikka Masala recipe50.9 g protein, 2,040 kJ per serve
- SnackBlueberry Pancakes recipe12 g protein, 1,240 kJ per serve
- DrinkChocolate Banana Smoothie recipe11.9 g protein, 1,430 kJ per serve
- BreakfastWinter Fruit Breakfast Compote recipe5.6 g protein, 1,070 kJ per serve
- SaladGrilled Lamb Salad with Tzatziki recipe52.4 g protein, 1,820 kJ per serve
- DrinkPineapple & Spinach Smoothie recipe9.4 g protein, 826 kJ per serve
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Source and method
Nutrient values: Australian Food Composition Database (AFCD) Release 3, per 100 g of edible portion. Standard serves and household measures: AUSNUT 2023 food measures and Australian Dietary Guidelines profiles. © Food Standards Australia New Zealand. Used under the Creative Commons Attribution 4.0 licence. Portion values on this site are calculated from the per 100 g figures.
Food key: F009694. Derivation of the nutrient profile: Analysed.