Every 100 kcal of yogurt (lowfat, plain) brings 8.3 g of protein. On that measure it ranks 14th of the 81 dairy foods in this database and 289th of all 796 foods on the site. Measured by weight instead, its 5.25 g per 100 g ranks 60th in its group.
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.
Weight for weight, yogurt (lowfat, plain) has 3.4 g of protein for each gram of fat (5.25 g against 1.55 g per 100 g).
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 quoted here is measured by volume at 245 g, and it covers about 26% of the 50 g FDA Daily Value for protein.
Serving sizes
Protein in common portions of yogurt (lowfat, plain)
Protein and calories in Yogurt (lowfat, plain) for 100 g, the site serving and USDA household portions.
Portion
Weight
Protein
Calories
100 g
100 g
5.25 g
63 kcal
1 cup (serving used here)
245 g
12.9 g
154 kcal
1 container (6 oz)
170 g
8.9 g
107 kcal
1 container (8 oz)
227 g
11.9 g
143 kcal
0.5 container (4 oz)
113 g
5.9 g
71 kcal
Portion weights are the household measures listed on the USDA record; protein and calories scale from the per-100 g figures.
Amino acids
Essential amino acids in yogurt (lowfat, plain)
The nine essential amino acids in Yogurt (lowfat, plain), per 100 g, per serving and per gram of protein.
Amino acid
Per 100 g
Per serving
mg per g protein
leucine
0.529 g
1.3 g
101
lysine
0.471 g
1.15 g
90
valine
0.434 g
1.06 g
83
isoleucine
0.286 g
0.7 g
54
threonine
0.216 g
0.53 g
41
phenylalanine
0.286 g
0.7 g
54
methionine
0.155 g
0.38 g
30
histidine
0.13 g
0.32 g
25
tryptophan
0.03 g
0.07 g
6
Per-100 g values are the amino acid analysis on the USDA record. The serving and per-gram-of-protein columns are arithmetic on those values; they are not a protein quality score.
SampleWhat goal trends look like after a week
109 g
Average per logged day
4 of 7
Days goal met
71%
Complete-protein share
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Sample figures for one made-up week against a 110 g goal, not your data. Red bars met the goal. Your own log fills this in with Premium.
How much protein is in 100 g of yogurt (lowfat, plain)?
5.25 g. The 1 cup serving used on this page weighs 245 g and so carries 12.9 g.
How much protein do you get per 100 calories of yogurt (lowfat, plain)?
8.3 g. That figure divides its 5.25 g of protein per 100 g by its 63 kcal per 100 g, so it does not depend on serving size.
Is the protein in yogurt (lowfat, plain) complete?
Yes. The protein in yogurt (lowfat, plain) supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own.
What share of the protein Daily Value is one serving of yogurt (lowfat, plain)?
About 26%. One 1 cup serving has 12.9 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #170886 (Yogurt, plain, low fat), SR Legacy data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.