23 %
Iodine contributes to normal cognitive function and to normal thyroid function.
How many calories are in whole milk yogurt?
136kcal
in a 125 g pot
109 kcal per 100 g.
Source: UK CoFID 2021, record 12-375, 9 analysed samples. Checked 5 October 2026.
3.8 gFat
5 gProtein
22.1 gCarbohydrate
23 %Daily iodine
What’s in a 125 g pot
More than half of a pot is water. The rest is 22.1 g carbohydrate and 5 g protein.
- 3.8 gFat
- 5 gProtein
- 22.1 gCarbohydrate
- 95 gWater
Below average for dairy
Whole milk yogurt is 109 kcal per 100 g. The 99 dairy in this database average 224.
Whole milk yogurt109
Dairy average224
Low in fat
3 g of fat per 100 g; the UK “low fat” line is 3 g.
Fat, per pot3.8 g
Saturates, per pot2.5 g
Vitamins and minerals in whole milk yogurt
Nothing reaches the “high in” level, but three of the 21 count as a source, led by iodine.
Only a trace
- Copper
- Manganese
Show all 21 with amounts
Chloride224 mg, 28 %
Iodine0.0338 mg, 23 %
Calcium153 mg, 19 %
Phosphorus120 mg, 17 %
Vitamin B120.000375 mg, 15 %
Riboflavin (vitamin B2)0.2 mg, 14 %
Thiamin (vitamin B1)0.15 mg, 14 %
Potassium213 mg, 11 %
Pantothenic acid (vitamin B5)0.5 mg, 8.3 %
Niacin (vitamin B3)1 mg, 6.3 %
Folate0.0125 mg, 6.3 %
Vitamin A0.045 mg, 5.6 %
Zinc0.5 mg, 5 %
Selenium0.0025 mg, 4.5 %
Magnesium16.3 mg, 4.3 %
Biotin0.00137 mg, 2.8 %
Vitamin D0.000125 mg, 2.5 %
Vitamin E0.23 mg, 1.9 %
Vitamin C1.3 mg, 1.6 %
Iron0.15 mg, 1.1 %
Vitamin B60.01 mg, 0.9 %
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What whole milk yogurt doesn’t give you. And where to find it.
Only 1.3 % of the vitamin C reference intake, 2 % of the vitamin D reference intake and 3.6 % of the selenium reference intake per 100 g.
Vitamin C
1.3%in whole milk yogurt, per 100 g
Find it inCherries, West Indian2150 % per 100 g
Vitamin D
2%in whole milk yogurt, per 100 g
Find it inBloater, grilled500 % per 100 g
Selenium
3.6%in whole milk yogurt, per 100 g
Find it inKidney, pig, fried491 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
Or one scoop of Immufix
Every 25 g scoop declares 100 mg of vitamin C, 0.00125 mg of vitamin D and 0.075 mg of selenium, alongside other vitamins and minerals. Vitamin C, vitamin D and selenium contribute to the normal function of the immune system.
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Tracked UK delivery
Free standard delivery to UK addresses. Royal Mail 48 tracked, usually 2 to 3 working days.
Made in Cambridgeshire
Made in the UK since 1998, with every nutrient and its declared amount listed on the label.
Whole milk yogurt against other dairy
Per 100 g, yogurt (Greek style, plain) has the most iodine in this comparison, followed by cheese spread (plain, reduced fat) and whole milk yogurt.
0.039mg
0.029mg
0.027mg
0.025mg
Yogurt, Greek style, plain+0.012 mg
Cheese spread, plain, reduced fat+0.002 mg
Yogurt, whole milk, fruitthis page
Milk, skimmed, UHT−0.002 mg
All values per 100 g, from the same dataset. Differences are against whole milk yogurt.
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Questions about whole milk yogurt
The questions people ask about whole milk yogurt, answered from the dataset.
How many calories are in a portion of whole milk yogurt?
A typical portion (125 g, one pot of yogurt) gives 136 kcal. Per 100 g the figure is 109 kcal.
Is whole milk yogurt a source of chloride?
It is a source of chloride: 179 mg per 100 g, 22 % of the NRV, which passes the 15 % threshold for “source of” but not the 30 % needed for “high in”.
Which vitamins and minerals does whole milk yogurt have most of?
By share of the daily reference intake: chloride (179 mg, 22 %), iodine (0.027 mg, 18 %) and calcium (122 mg, 15 %) per 100 g.
Is whole milk yogurt a good source of protein?
Yogurt, whole milk, fruit has 4 g protein per 100 g, 15 % of the energy, which meets the UK threshold for “source of protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 12-375, Yogurt, whole milk, fruit, 9 analysed samples, published by Public Health England under the Open Government Licence v3.0. Main data references: Reviewed 2013. Campden and Chorleywood FRA, Nutrient analysis of yoghurts, fromage frais and chilled desserts, 1998. Fatty acids as published in Fatty Acid Supplement 12-869. Values are per 100 g of the edible part; a pot is 125 g, one pot of yogurt, the usual UK portion for dairy. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 99 dairy kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More dairy
From the same group, with calories per 100 g, and the foods with the most iodine.
More dairy
- Cheese, Ricotta144 kcal
- Cream substitute, double345 kcal
- Lassi, sweetened65 kcal
- Milk, sheeps, raw93 kcal
- Yogurt, low fat, plain57 kcal
- Cheese, Cheddar type, '30% less fat'314 kcal
- All 99 dairy