food
Greek yogurt, plain nonfat
10.3 g Protein, 0.001 g ALA, 0.37 g Total fat per 100 g.
Values below describe yogurt, Greek, plain, nonfat.
What it contains
| Nutrient | per 100 g | Daily reference |
|---|---|---|
| Protein | 10.3 g | — |
| Total fat | 0.37 g | — |
| Glucose | 0 g | — |
| Fructose | 0 g | — |
| Water | 85 g | — |
| Calcium | 111 mg | 11.68% |
| Iron | 0.07 mg | 0.44–0.64% |
| Magnesium | 10.7 mg | 3.06–3.57% |
| Phosphorus | 136 mg | 24.73% |
| Potassium | 141 mg | 4.03% |
| Sodium | 36 mg | 1.8% |
| Zinc | 0.53 mg | 3.25–8.55% |
| Copper | 0.02 mg | 1.06–1.31% |
| Manganese | <0.01 mg | 0.3% |
| Selenium | 9.9 µg | 14.14% |
| Retinol | 1 µg | — |
| Vitamin A (RAE) | 1 µg | — |
| Alpha-tocopherol | 0.01 mg | 0.08–0.09% |
| Vitamin D (D2 + D3) | 0 µg | 0% |
| Thiamin | 0.02 mg | — |
| Riboflavin | 0.28 mg | 17.56% |
| Niacin | 0.21 mg | — |
| Pantothenic acid | 0.33 mg | 6.64% |
| Vitamin B-6 | 0.06 mg | 3.76–4% |
| Vitamin B-12 | 0.7 µg | 17.5% |
| Choline, total | 15.1 mg | 3.78% |
| Vitamin K (phylloquinone) | 0 µg | 0% |
| Total trans fatty acids | <0.01 g | — |
| Total saturated fatty acids | 0.11 g | — |
| DHA | 0 g | — |
| EPA | 0 g | — |
| Total monounsaturated fatty acids | 0.04 g | — |
| Total polyunsaturated fatty acids | 0.01 g | — |
| Linoleic acid | 0.01 g | — |
| ALA | <0.01 g | — |
Values describe this food and preparation. An unreported nutrient is not a measured zero. The source record is available in References.
How the percentages are calculated
Percentages compare 100 g of this food with EFSA adult daily references. Ranges reflect different adult reference groups, not measurement uncertainty. A dash means there is no compatible comparison; it does not mean zero. These are not personal targets.
- Calcium: 950 mg/day (population reference intake). Healthy European adults aged 25 years and over.
- Iron: 11–16 mg/day (population reference intake). Healthy European adults; men and postmenopausal women / premenopausal women.
- Magnesium: 300–350 mg/day (adequate intake). Healthy European adults; women / men.
- Phosphorus: 550 mg/day (adequate intake). Healthy European adults.
- Potassium: 3500 mg/day (adequate intake). Healthy European adults.
- Sodium: 2 g/day (safe and adequate intake). Healthy European adults, including pregnant and lactating women.
- Zinc: 6.2–16.3 mg/day (population reference intake). Healthy European adults; range across sex and phytate-intake categories.
- Copper: 1.3–1.6 mg/day (adequate intake). Healthy European adults; women / men.
- Manganese: 3 mg/day (adequate intake). Healthy European adults.
- Selenium: 70 µg/day (adequate intake). Healthy European adults.
- Vitamin A: 650–750 µg/day (population reference intake). Healthy European adults; women / men. USDA reports Vitamin A as retinol activity equivalents (RAE); RE and RAE are not converted here.
- Vitamin E: 11–13 mg/day (adequate intake). Healthy European adults; women / men; alpha-tocopherol.
- Vitamin D: 15 µg/day (adequate intake). Healthy people over 1 year; assumes minimal vitamin D synthesis from sunlight.
- Vitamin B1 (thiamin): 0.1 mg/MJ (population reference intake). Healthy European adults. USDA food values are mass per 100 g, so an energy-based PRI cannot be divided into them without an energy intake denominator.
- Vitamin B2 (riboflavin): 1.6 mg/day (population reference intake). Healthy European adults.
- Vitamin B3 (niacin): 1.6 mg NE/MJ (population reference intake). Healthy European adults. USDA reports niacin mass per 100 g; an energy-based niacin-equivalent PRI is not the same definition.
- Vitamin B5 (pantothenic acid): 5 mg/day (adequate intake). Healthy European adults.
- Vitamin B6: 1.6–1.7 mg/day (population reference intake). Healthy European adults; women / men.
- Vitamin B12 (cobalamin): 4 µg/day (adequate intake). Healthy European adults aged 18 years and over.
- Choline: 400 mg/day (adequate intake). Healthy European adults; pregnancy and lactation have separate values.
- Vitamin K: 70 µg/day (adequate intake). Healthy European adults; phylloquinone.
The EFSA guidance and food record are linked in References below.
A closer look
About these measurements
USDA FoodData Central entry 330137, Foundation, release usda-foundation-2026-04. Amounts are reported per 100 g for the named food and preparation. A value of zero means the source reported zero; an unlisted nutrient may simply not have been measured.
References
Source-checked local draft.
Human editorial review pending.
- U.S. Department of Agriculture, Agricultural Research ServiceFoodData Central Foundation Foods, April 2026 JSON releaseChecked 2026-09-05
- European Food Safety AuthorityDietary Reference Values for nutrients: Summary reportChecked 2026-09-05
- European Food Safety AuthorityDietary reference values for sodiumChecked 2026-09-05
- European Food Safety AuthorityDietary Reference Values for cholineChecked 2026-09-05