17 Fit Food calories Dairy and eggs
Plain yogurt calories and nutrition facts
Per 100 g: 61 kcal — 3.5 g protein, 3.3 g fat and 4.7 g carbs.
Natural yogurt is plain, unsweetened and unstrained, thinner than Greek yogurt, and gets spooned over granola, stirred into curries or mixed with cucumber for tzatziki and raita. Low-fat pots are no lighter in calories, about 63 kcal per 100 g against 61 for whole milk, because they carry a little more protein and milk sugar. Low-fat yogurt contains calcium and vitamin B12.
- High in protein
- Low salt
- Source of calcium
- Protein 22%
- Fat 47%
- Carbs 30%
In everyday portions
- Typical serving · 150 g 92 kcal
- 100 kcal is 165 g this much of it gives 100 kcal
- Energy density Low 0.61 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Whole milk | 61 | 3.5 | 3.3 | 4.7 |
| Low-fat | 63 | 5.3 | 1.6 | 7 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Whole milk
Energy and macros
- Energy 61 kcal 3%
- Protein 3.5 g 7%
- Fat 3.3 g 5%
- Carbs available, without fibre 4.7 g 2%
- Fibre 0 g
- Salt 0.12 g 2%
Where the calories come from
- Protein 22%
- Fat 47%
- Carbs 30%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 27 µg 3%
- Vitamin D 0.1 µg 2%
- Vitamin E 0.06 mg <1%
- Vitamin K 0.2 µg <1%
- Vitamin C 0.5 mg <1%
- Vitamin B1 thiamin 0.029 mg 3%
- Vitamin B2 riboflavin 0.142 mg 10%
- Vitamin B3 niacin 0.075 mg <1%
- Vitamin B5 pantothenic acid 0.389 mg 6%
- Vitamin B6 0.032 mg 2%
- Folate B9 7 µg 4%
- Vitamin B12 0.37 µg 15%
- Choline 15.2 mg
Minerals
- Potassium 155 mg 8%
- Calcium 121 mg 15%
- Phosphorus 95 mg 14%
- Magnesium 12 mg 3%
- Iron 0.05 mg <1%
- Zinc 0.59 mg 6%
- Copper 0.009 mg <1%
- Manganese 0.004 mg <1%
- Selenium 2.2 µg 4%
- Iodine 12 µg 8%
- Sodium 46 mg 2%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- Low salt
- Source of calcium
Low-fat
Energy and macros
- Energy 63 kcal 3%
- Protein 5.3 g 10%
- Fat 1.6 g 2%
- Carbs available, without fibre 7 g 3%
- Fibre 0 g
- Salt 0.17 g 3%
Where the calories come from
- Protein 33%
- Fat 22%
- Carbs 45%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 14 µg 2%
- Vitamin D 0 µg 0%
- Vitamin E 0.03 mg <1%
- Vitamin K 0.2 µg <1%
- Vitamin C 0.8 mg 1%
- Vitamin B1 thiamin 0.044 mg 4%
- Vitamin B2 riboflavin 0.214 mg 15%
- Vitamin B3 niacin 0.114 mg <1%
- Vitamin B5 pantothenic acid 0.591 mg 10%
- Vitamin B6 0.049 mg 4%
- Folate B9 11 µg 6%
- Vitamin B12 0.56 µg 22%
- Choline 15.2 mg
Minerals
- Potassium 234 mg 12%
- Calcium 183 mg 23%
- Phosphorus 144 mg 21%
- Magnesium 17 mg 5%
- Iron 0.08 mg <1%
- Zinc 0.89 mg 9%
- Copper 0.013 mg 1%
- Manganese 0.004 mg <1%
- Selenium 3.3 µg 6%
- Iodine 9.5 µg 6%
- Sodium 70 mg 3%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- Low fat
- Low salt
- Source of calcium
- Source of vitamin B12
- Source of phosphorus
- Source of vitamin B2
Dairy and eggs
Among dairy foods and eggs
The category in the 17 Fit catalog: 170 foods. Compared per 100 g.
- 88% Fewer calories than 88% of dairy foods and eggs.
Similar in composition
The foods with the nearest calories and macros.
The whole table: Dairy and eggs17 Fit
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 171284.
The vitamins and minerals it lacked come from Frida (Denmark).
Carbs are available carbohydrates, without fibre, as on EU labels.