Table 1.
Basic nutrient report, yoghurt, plain, and whole milk.
| Nutrient | 100 gr | 1 Cup (245 gr) |
|---|---|---|
| Water (g) | 87.90 | 215.35 |
| Energy (Kcal) | 61 | 149 |
| Protein (g) | 3.47 | 8.50 |
| Total lipid (g) | 3.25 | 7.96 |
| Carbohydrate (g) | 4.66 | 11.42 |
| Minerals | ||
| Calcium (mg) | 121 | 296 |
| Magnesium (mg) | 12 | 29 |
| Phosphorus (mg) | 95 | 233 |
| Potassium (mg) | 155 | 380 |
| Zinc (mg) | 0.59 | 1.45 |
| Vitamins | ||
| Riboflavin (mg) | 0.142 | 0.348 |
| Vitamin B12 (μg) | 0.37 | 0.91 |
| Vitamin A (IU) | 99 | 243 |
| Vitamin D (IU) | 2 | 5 |
Source: USDA, National Nutrient Database for Standard Reference, 2016.