Protein rank and density: yogurt (whole milk, plain)
Every 100 kcal of yogurt (whole milk, plain) brings 5.7 g of protein. On that measure it ranks 53rd of the 81 dairy foods in this database and 429th of all 796 foods on the site. Measured by weight instead, its 3.47 g per 100 g ranks 68th in its group.
Around 23% of the calories in yogurt (whole milk, plain) come from protein, so it is moderately protein-dense. It contributes to a day's protein total, but the bulk of what it delivers is energy rather than amino acids - treat it as a contributor alongside a denser source, not as the protein in a meal.
Weight for weight, yogurt (whole milk, plain) has 1.1 g of protein for each gram of fat (3.47 g against 3.25 g per 100 g).
Set against cheddar cheese, another dairy food entry in the database, a serving carries about 0.5 g less protein (cheddar cheese has 6.4 g per 1 oz).
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 counted by piece at 170 g, and it covers about 12% of the 50 g FDA Daily Value for protein.
Serving sizes
Protein in common portions of yogurt (whole milk, plain)
Protein and calories in Yogurt (whole milk, plain) for 100 g, the site serving and USDA household portions.
Portion
Weight
Protein
Calories
100 g
100 g
3.47 g
61 kcal
1 container (serving used here)
170 g
5.9 g
104 kcal
1 container (8 oz)
227 g
7.9 g
138 kcal
0.5 container (4 oz)
113 g
3.9 g
69 kcal
1 cup (8 fl oz)
245 g
8.5 g
149 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 (whole milk, plain)
The nine essential amino acids in Yogurt (whole milk, plain), per 100 g, per serving and per gram of protein.
Amino acid
Per 100 g
Per serving
mg per g protein
leucine
0.35 g
0.6 g
101
lysine
0.311 g
0.53 g
90
valine
0.287 g
0.49 g
83
isoleucine
0.189 g
0.32 g
54
threonine
0.142 g
0.24 g
41
phenylalanine
0.189 g
0.32 g
54
methionine
0.102 g
0.17 g
29
histidine
0.086 g
0.15 g
25
tryptophan
0.02 g
0.03 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 (whole milk, plain)?
3.47 g. The 1 container serving used on this page weighs 170 g and so carries 5.9 g.
How much protein do you get per 100 calories of yogurt (whole milk, plain)?
5.7 g. That figure divides its 3.47 g of protein per 100 g by its 61 kcal per 100 g, so it does not depend on serving size.
Is the protein in yogurt (whole milk, plain) complete?
Yes. The protein in yogurt (whole milk, 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 (whole milk, plain)?
About 12%. One 1 container serving has 5.9 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #171284 (Yogurt, plain, whole milk), 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.