AE Dairy yogurt ranges from about 120–190 calories per single cup, with 8–14 grams of protein depending on style and flavor.
Light Protein
Medium
High
Lowfat 6 Oz Cup
- Steady 8 g protein
- Vanilla or strawberry flavors
- No prep needed
Everyday snack
Whole Milk Sweet Cream
- Richer texture
- About 190 calories
- 12 g protein
Creamy treat
Unsweetened Whole Milk
- Low sugars
- 160 calories
- 14 g protein
Protein-forward
AE Dairy Yogurt Nutrition Facts Guide
Shoppers reach for these cups for a creamy snack with live cultures, steady protein, and useful minerals. Labels differ by style, so it helps to compare the core numbers first and then pick the flavor that fits your day.
| Variety (Serving) | Calories | Protein (g) |
|---|---|---|
| Plain Lowfat, 6 oz | 120 | 8 |
| Vanilla Lowfat, 6 oz | 160 | 8 |
| Strawberry Lowfat, 6 oz | 160 | 8 |
| Sweet Cream Whole Milk, 5.3 oz | 190 | 12 |
| Unsweetened Whole Milk, 5.3 oz | 160 | 14 |
What You Get In A Cup
Protein sits between 8 and 14 grams per single cup in this line. Calories run from about 120 for plain lowfat to 190 for sweet cream whole milk. Flavor adds sugar; plain and unsweetened keep sugars near the natural lactose level.
Serving Size Shapes The Math
Many lowfat flavors list a 6-ounce serving, while whole milk cups often use 5.3-ounce. That change alone can shift calories and protein. When you compare across brands, match serving sizes so your read stays fair.
How To Scan %DV Fast
The percent Daily Value shows how much one serving contributes toward your day. Use it as a quick signal for calcium or vitamin D; 20% DV or more means you’re getting a strong push from that cup. See the FDA’s explanation of the percent Daily Value for details.
Calories, Protein, And Sugars
Plain lowfat brings about 120 calories with 8 grams of protein. Vanilla and strawberry lowfat land near 160 calories with the same protein count, thanks to added sugar for taste. Sweet cream whole milk carries a richer texture with about 190 calories and 12 grams of protein, while the unsweetened whole milk cup packs 14 grams of protein at 160 calories.
Why Protein Varies
Protein shifts with milkfat, straining, and recipes. Whole milk cups in this line are compact at 5.3 ounces, and some use a process that concentrates protein. Lowfat flavors sit at 6 ounces with a stable 8-gram target.
Calcium And Vitamin D
Dairy cups are a regular source of calcium, and many list vitamin D as well. For a broad benchmark across dairy, the Dietary Guidelines chart shows how an 8-ounce plain cup often lands near 250–490 mg of calcium, depending on style. See the Food Sources of Calcium table for context.
Taste And Texture
Lowfat flavors feel bright and light, with fruit or vanilla notes. Whole milk cups lean creamy with a fuller mouthfeel. Both carry live cultures that deliver the classic tang associated with fermented dairy.
Ingredient Notes
Fruit flavors add sweeteners and fruit prep; labels list grams of total and added sugars. Plain lowfat has no added sugars. Whole milk cups get their richness from higher milkfat, and the unsweetened whole milk option keeps sugars close to the milk’s natural level while lifting protein.
How These Numbers Compare To A Typical Plain Cup
Across dairy cases, a plain cup often sits between 100 and 160 calories with a wide protein range. Strained styles push protein up. This lineup lands in that neighborhood, with the unsweetened whole milk option standing out for protein per ounce.
Practical Picks For Common Goals
Lower Sugar
Choose plain or unsweetened. Add your own fruit for sweetness you can measure. A drizzle of honey or maple lets you keep an eye on grams.
Extra Protein
Grab the unsweetened whole milk cup. It packs 14 grams in a small footprint. If you want more, stir in dry milk powder or a spoon of nut butter.
Kid-Friendly Flavor
Vanilla or strawberry lowfat is familiar, steady on protein, and easy to pack. Pair with apple slices or a granola topper.
Calcium Focus
Scan the %DV line on the label. Many cups land near one fifth to one quarter of the day. The FDA’s guide on the %DV shows how to use that line as a quick shortcut.
Budget And Availability
Single cups cost more per ounce than tubs. If your store carries bigger containers of the plain styles, use those for breakfast bowls and keep singles for lunches and travel. Keep cups chilled and eat by the date on the lid.
Recipe-Friendly Uses
Breakfast Bowl
Start with plain lowfat. Add oats, berries, and a sprinkle of walnuts. The mix brings fiber and texture while keeping the cup’s protein steady.
Quick Sauce
Whisk unsweetened whole milk with lemon juice, garlic, and a pinch of salt for a cool sauce that pairs with fish or roasted vegetables.
Smoothie Fix
Use strawberry lowfat as the base with frozen berries and ice cubes. Blend until thick. The fruit prep sweetens the mix without measuring extra sugar.
Micronutrient Snapshot
| Nutrient | Usual Range | What It Means |
|---|---|---|
| Calcium | 20–25% DV | Supports bone health; exact % varies by cup and serving size. |
| Vitamin D | 10–20% DV | Helps your body use calcium; amounts vary by product. |
| Potassium | 4–8% DV | Helps with fluid balance and muscle function. |
Label Reading Tips That Save Time
- Check serving size first; match sizes before comparing brands.
- Use added sugars grams to separate dessert-leaning cups from plain styles.
- Scan protein and calcium together; both matter for a filling snack.
- Note vitamin D; not all dairy cups carry the same amount.
Lactose And Allergy Notes
People who handle lactose poorly often do better with cultured dairy than with straight milk. Fermentation lowers lactose, and live cultures help many folks. That said, yogurt still contains milk proteins, so anyone with a milk allergy should avoid it and pick a non-dairy swap.
Storage, Date, And Food Safety
Keep cups cold from the store to your fridge. Aim for 40°F or lower. Eat by the date on the lid. If a cup sits out over two hours, toss it. If you see puffed lids, new curdling, or off smells, don’t taste; discard it.
Choosing For Different Eating Patterns
Weight-Conscious Plans
Plain lowfat gives you protein with fewer calories and no added sugars. Build a bowl with berries and a spoon of chia for fullness.
Strength And Training
The unsweetened whole milk cup brings a compact hit of protein and creaminess. Add oats or banana before a workout, or pair with an omelet after.
Low-Sugar Lifestyles
Stick with plain or unsweetened. If you like a sweet taste, use diced fruit or a splash of vanilla extract. A measured teaspoon of honey can round the edges while keeping the label clean.
Family Fridge
Keep vanilla or strawberry for quick snacks and lunchboxes. Set plain cups next to frozen fruit so everyone can mix a bowl without opening a tub.
Make Your Cup Work Harder
Turn a single serving into a small meal with two add-ins: fiber and texture. Try pepitas and blueberries, sliced peaches with bran cereal, or a spoon of toasted coconut with raspberries. Small touches bring crunch and staying power.
What To Watch On The Label
Ingredients come first. Short lists usually read “cultured grade A milk” plus fruit or flavor. Scan added sugars next. Then check protein and the %DV for calcium and vitamin D. Last, look at sodium; levels are generally modest in yogurt, but it’s easy to compare cups side by side.
Buyer’s Checklist
- Protein goal? The unsweetened whole milk cup leads the pack per small serving.
- Sugar control? Plain lowfat keeps sweeteners off the label.
- Flavor first? Vanilla and strawberry lowfat hold steady at 8 grams protein.
- Mix-ins ready? Keep frozen fruit and nuts on hand to round out texture and fiber.
Method Notes And Caveats
Numbers in the top table come from current AE Dairy pages for plain lowfat, vanilla lowfat, strawberry lowfat, sweet cream whole milk, and unsweetened whole milk. For broader context, we cross-checked ranges with MyFoodData’s plain yogurt entry and the Dietary Guidelines chart linked above. Recipes and serving sizes can change; always rely on the printed label in your hand.
Final Bite
Whether you like it plain and tangy or rich and dessert-leaning, this lineup covers it. Use the tables, the %DV lines, and the quick tips above to grab a cup that fits your goal—lower sugar, more protein, or a creamy treat that still brings calcium too.