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Plain yogurt

Plain yogurt (2–3.9% milk fat)

Regional seasonality

Available all year, with no season to wait for. — Northern North America

  • Jan
  • Feb
  • Mar
  • Apr
  • May
  • Jun
  • Jul
  • Aug
  • Sep
  • Oct
  • Nov
  • Dec
What else is in season in November?

Nutritional values (per 100g)

  • Calories50 kcal
  • Proteins4.6 g
  • Carbohydrates3.4 g
  • Fats1.98 g
  • Fiber0 g
  • Sodium0.04 g
  • Sugars3.45 g
  • CO₂ footprint250 g
Detailed nutrition enriched from Canadian Nutrient File — Yogourt (yogurt), 2-3.9% M.F., plain

Per 100 g

Key nutrients

Saturated fat, calcium and iron. Open the full profile for every vitamin, mineral and fatty acid reported.

Nutrition source Health Canada · CNF 2026

These are the nutrient amounts available for 100 g of this ingredient. A missing nutrient means that no value was reported—not that the amount is zero.

  • Saturated fat 1.31 g6.5% of daily maximum Codex NRV-NCD: maximum 20 g/day
  • Calcium 147 mg15% of daily reference Codex NRV-R: 1000 mg/day
  • Iron 0.12 mg0.5–0.9% of daily reference Codex NRV-R: 14–22 mg/day
Full nutrient profile 117 nutrients
Minerals Calcium, iron, potassium and more 8 nutrients
  • Magnesium 11 mg3.5% of daily reference Codex NRV-R: 310 mg/day
  • Phosphorus 117 mg17% of daily reference Codex NRV-R: 700 mg/day
  • Potassium 174 mg5% of daily target Codex NRV-NCD: target 3500 mg/day
  • Sodium 40 mg2% of daily maximum Codex NRV-NCD: maximum 2000 mg/day
  • Zinc 0.52 mg3.7–4.7% of daily reference Codex NRV-R: 11–14 mg/day
  • Copper 0.009 mg1% of daily reference Codex NRV-R: 900 µg/day
  • Manganese 0.003 mg0.1% of daily reference Codex NRV-R: 3 mg/day
  • Selenium 4 µg6.7% of daily reference Codex NRV-R: 60 µg/day
Vitamins Fat- and water-soluble vitamins 24 nutrients
  • Retinol 14 µg
  • Retinol activity equivalents 14 µg1.8% of daily reference Codex NRV-R: 800 µg RAE/day
  • Beta carotene 5 µg
  • Alpha carotene 0 µg
  • Alpha-tocopherol 0.06 mg0.7% of daily reference Codex NRV-R: 9 mg α-tocopherol/day
  • Vitamin D (International Units) 0 IU
  • Vitamin D (D2 + D3) 0 µg0% of daily reference Codex NRV-R: 5–15 µg/day
  • Beta cryptoxanthin 0 µg
  • Lycopene 0 µg
  • Lutein and zeaxanthin 0 µg
  • Vitamin C 0.5 mg0.5% of daily reference Codex NRV-R: 100 mg/day
  • Thiamine 0.026 mg2.2% of daily reference Codex NRV-R: 1.2 mg/day
  • Riboflavin 0.18 mg15% of daily reference Codex NRV-R: 1.2 mg/day
  • Niacin (nicotinic acid) preformed 0.075 mg0.5% of daily reference Codex NRV-R: 15 mg NE/day
  • Total niacin equivalent 1.14 mg NE7.6% of daily reference Codex NRV-R: 15 mg NE/day
  • Pantothenic acid 0.389 mg7.8% of daily reference Codex NRV-R: 5 mg/day
  • Vitamin B-6 0.032 mg2.5% of daily reference Codex NRV-R: 1.3 mg/day
  • Total folacin 5 µg
  • Vitamin B-12 0.24 µg10% of daily reference Codex NRV-R: 2.4 µg/day
  • Choline, total 15.2 mg
  • Vitamin K (phylloquinone) 0.2 µg
  • Folic acid 0 µg
  • Naturally occurring folate 5 µg
  • Dietary folate equivalents 5 µg1.3% of daily reference Codex NRV-R: 400 µg DFE/day
Fatty acids Saturated and unsaturated fatty acids 56 nutrients
  • Cholesterol 10 mg
  • Fatty acids, trans, total 0.043 g
  • Fatty acids, saturated, 4:0, butanoic 0 g
  • Fatty acids, saturated, 6:0, hexanoic 0 g
  • Fatty acids, saturated, 8:0, octanoic 0.004 g
  • Fatty acids, saturated, 10:0, decanoic 0.055 g
  • Fatty acids, saturated, 12:0, dodecanoic 0.07 g
  • Fatty acids, saturated, 14:0, tetradecanoic 0.242 g
  • Fatty acids, saturated, 16:0, hexadecanoic 0.685 g
  • Fatty acids, saturated, 18:0, octadecanoic 0.238 g
  • Fatty acids, saturated, 20:0, eicosanoic 0 g
  • Fatty acids, monounsaturated, 18:1undifferentiated, octadecenoic 0.468 g
  • Fatty acids, polyunsaturated, 18:2undifferentiated, linoleic, octadecadienoic 0.062 g
  • Fatty acids, polyunsaturated, 18:3undifferentiated, linolenic, octadecatrienoic 0 g
  • Fatty acids, polyunsaturated, 20:4, eicosatetraenoic 0 g
  • Fatty acids, polyunsaturated, 22:6 n-3, docosahexaenoic (DHA) 0 g
  • Fatty acids, saturated, 22:0, docosanoic 0 g
  • Fatty acids, monounsaturated, 14:1, tetradecenoic 0.01 g
  • Fatty acids, monounsaturated, 16:1undifferentiated, hexadecenoic 0.036 g
  • Fatty acids, polyunsaturated, 18:4, octadecatetraenoic 0 g
  • Fatty acids, polyunsaturated, 20:5 n-3, eicosapentaenoic (EPA) 0 g
  • Fatty acids, monounsaturated, 22:1undifferentiated, docosenoic 0 g
  • Fatty acids, polyunsaturated, 22:5 n-3, docosapentaenoic (DPA) 0 g
  • Fatty acids, monounsaturated, total 0.514 g
  • Fatty acids, polyunsaturated, total 0.062 g
  • Fatty acids, saturated, 15:0, pentadecanoic 0.013 g
  • Fatty acids, saturated, 17:0, heptadecanoic 0 g
  • Fatty acids, saturated, 24:0, tetracosanoic 0 g
  • Fatty acids, monounsaturated, 16:1t, hexadecenoic 0 g
  • Fatty acids, monounsaturated, 18:1t, octadecenoic 0.038 g
  • Fatty acids, monounsaturated, 22:1t, docosenoic 0 g
  • Fatty acids, polyunsaturated, 18:2i, linoleic, octadecadienoic 0.006 g
  • Fatty acids, polyunsaturated, 18:2t,t , octadecadienenoic 0 g
  • Fatty acids, polyunsaturated, conjugated, 18:2 cla, linoleic, octadecadienoic 0 g
  • Fatty acids, monounsaturated, 24:1c, tetracosenoic 0 g
  • Fatty acids, polyunsaturated, 20:2 c,c eicosadienoic 0 g
  • Fatty acids, monounsaturated, 16:1c, hexadecenoic 0.032 g
  • Fatty acids, monounsaturated, 18:1c, octadecenoic 0.43 g
  • Fatty acids, polyunsaturated, 18:2 c,c n-6, linoleic, octadecadienoic 0.045 g
  • Fatty acids, monounsaturated, 22:1c, docosenoic 0 g
  • Fatty acids, polyunsaturated, 18:3 c,c,c n-6, g-linolenic, octadecatrienoic 0 g
  • Fatty acids, monounsaturated, 17:1, heptadecenoic 0 g
  • Fatty acids, polyunsaturated, 20:3, eicosatrienoic 0 g
  • Fatty acids, total trans-monoenoic 0.038 g
  • Fatty acids, total trans-polyenoic 0.006 g
  • Fatty acids, monounsaturated, 15:1, pentadecenoic 0 g
  • Fatty acids, polyunsaturated, 18:3 c,c,c n-3 linolenic, octadecatrienoic 0 g
  • Fatty acids, polyunsaturated, 20:3 n-3 eicosatrienoic 0 g
  • Fatty acids, polyunsaturated, 20:3 n-6, eicosatrienoic 0 g
  • Fatty acids, polyunsaturated, 20:4 n-6, arachidonic 0 g
  • Fatty acids, polyunsaturated, 18:3i, linolenic, octadecatrienoic 0 g
  • Fatty acids, polyunsaturated, 21:5 0 g
  • Fatty acids, polyunsaturated, 22:4 n-6, docosatetraenoic 0 g
  • Fatty acids, monounsaturated, 24:1undifferentiated, tetracosenoic 0 g
  • Fatty acids, polyunsaturated, 22:3, 0 g
  • Fatty acids, polyunsaturated, 22:2, docosadienoic 0 g
Sugars Individual sugars reported in the food 1 nutrient
  • Sugars, total 3.45 g
Other compounds Additional compounds measured by CNF 28 nutrients
  • Sucrose 0 g
  • Glucose 0.022 g
  • Fructose 0.033 g
  • Lactose 2.46 g
  • Maltose 0 g
  • Alcohol 0 g
  • Moisture 89.2 g
  • Caffeine 0 mg
  • Theobromine 0 mg
  • Galactose 0.93 g
  • Tryptophan 0.064 g
  • Threonine 0.289 g
  • Isoleucine 0.298 g
  • Leucine 0.458 g
  • Lysine 0.428 g
  • Methionine 0.116 g
  • Cystine 0.025 g
  • Phenylalanine 0.279 g
  • Tyrosine 0.249 g
  • Valine 0.27 g
  • Arginine 0.167 g
  • Histidine 0.129 g
  • Alanine 0.149 g
  • Aspartic acid 0.362 g
  • Glutamic acid 1.03 g
  • Glycine 0.101 g
  • Proline 0.42 g
  • Serine 0.279 g
What does “% of daily reference” mean?

Codex Nutrient Reference Values are standard daily values for the general population older than 36 months, designed for nutrition labelling. The percentage shows how much this amount contributes to that daily reference; it is a comparison guide, not a personalised medical target. Vitamin D, iron and zinc use ranges because their Codex values depend on sunlight exposure or dietary absorption. Sodium and saturated fat are daily maximums; potassium is a daily target. A percentage is shown only when the stored nutrient matches the Codex total or equivalent. Codex does not define a separate daily reference for each individual fatty acid.

Read the official Codex CXG 2-1985 references

Description

Plain, unsweetened cow's milk yogurt, for breakfasts, dressings, marinades and baking.

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