Whole Milk Yogurt
Whole milk yogurt offers a creamy texture with a notable amount of quality protein, supporting balanced nutrition. It is rich in calcium and phosphorus, which play key roles in maintaining strong bones and teeth. The moderate fat content adds to its satisfying flavor and smooth consistency. Additionally, it provides potassium and vitamin B12, contributing to overall wellbeing.
Macronutrient distribution
A Serving (245 g) of Whole Milk Yogurt contains 164 calories, 9.1 g of protein, 10.6 g of carbohydrates, and 9.3 g of fat.
- Protein
- 9.1 g22%
- Carbs
- 10.6 g26%
- Fat
- 9.3 g51%
of calories
Calorie Burn
How long would it take to burn off 164 calories?
- Walking3.5 mph, moderate pace29 min
- YogaModerate effort, gentle pace42 min
- SwimmingFreestyle, moderate effort22 min
- Biking12–14 mph, moderate effort16 min
- StairsStair climbing, moderate pace21 min
- Running5 mph (12 min/mile)15 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (245 g)
Carbohydrates
- Carbohydrates10.6 / 313 g(3%)
- Total Sugars10.1 g
Fats
- Total Fat9.3 / 83 g(11%)
- Saturated Fat5.5 / 25 g(22%)
- Monounsaturated Fat2.2 g
- Polyunsaturated Fat0.25 g
- Cholesterol34.3 / 300 mg(11%)
- Omega-60.2 g
- Omega-91.8 g
- Oleic Acid1.8 g
- Lauric Acid0.29 g
- Stearic Acid0.86 g
- Caprylic Acid0.12 g
- Linoleic Acid0.17 g
- Myristic Acid0.93 g
- Palmitic Acid2.5 g
Protein
- Protein9.1 / 56 g(16%)
Amino Acids
- Lysine0.83 g
- Serine0.51 g
- Valine0.62 g
- Alanine0.31 g
- Cystine0.06 g
- Cysteine0.05 g
- Proline0.87 g
- Arginine0.32 g
- Histidine0.25 g
- Threonine0.39 g
- Isoleucine0.49 g
- Methionine0.23 g
- Tryptophan0.13 g
- Glutamic Acid1.8 g
- Aspartic Acid0.82 g
- Phenylalanine0.41 g
- Glycine0.19 g
- Leucine0.89 g
- Tyrosine0.42 g
Vitamins
- Vitamin A71.3 / 900 ug(8%)
- Vitamin C0.86 / 90 mg(1%)
- Vitamin D0.81 / 15 ug(5%)
- Vitamin E0.1 / 15 mg(1%)
- Vitamin K1.2 / 120 ug(1%)
- Vitamin B60.1 / 1.3 mg(8%)
- Vitamin B120.74 / 2.4 ug(31%)
- Thiamin (B1)0.1 / 1.2 mg(8%)
- Riboflavin (B2)0.47 / 1.3 mg(36%)
- Niacin (B3)0.25 / 16 mg(2%)
- Folate34.3 / 400 ug(9%)
- Pantothenic Acid (B5)0.81 / 5 mg(16%)
- Biotin4.4 / 30 ug(15%)
- Choline37.2 / 550 mg(7%)
Minerals
- Calcium311.2 / 1,000 mg(31%)
- Iron0.12 / 8 mg(2%)
- Magnesium28.7 / 420 mg(7%)
- Phosphorus240.1 / 700 mg(34%)
- Potassium379.8 / 3,400 mg(11%)
- Sodium110.3 / 2,300 mg(5%)
- Zinc1.2 / 11 mg(11%)
- Copper0.01 / 0.9 mg(1%)
- Manganese0 / 2.3 mg(0%)
- Selenium4.9 / 55 ug(9%)
- Iodine53.9 / 150 ug(36%)
- Chromium0.25 / 35 ug(1%)
- Chloride223.9 / 2,300 mg(10%)
Other
- Water213.2 / 3,700 g(6%)
Sources
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