Yogurt, Greek, fruit, whole milk
Whole food · Dairy and Egg Products
Photo: Wikipedia
This is a thick, creamy Greek yogurt blended with fruit, offering a tangy-sweet flavor and a luxuriously smooth, dense texture. It packs a significant protein punch (7.33g per 100g) while remaining relatively low in fat, making it a satisfying, nutrient-dense snack or breakfast base. The whole milk version provides a richer mouthfeel and a more balanced sweetness compared to non-fat varieties.
Calorie split: 28% protein · 47% carbs · 26% fat
↓ Full nutrition💚 Why it's loved
People adore it for its perfect balance of creamy indulgence and fruity freshness, making it feel like a treat rather than a health food. It's a cultural staple in many regions, enjoyed as a quick breakfast, post-workout refuel, or a base for elaborate desserts.
⚠️ Watch-outs & how to enjoy it better
The added fruit can lead to a higher sugar content (12g per 100g), which may cause blood-sugar spikes if consumed alone. For those watching calorie or sugar intake, it's wise to pair it with a handful of nuts or seeds to add fiber and healthy fats, slowing sugar absorption. Also, it contains dairy, a common allergen.
Key benefits
- Excellent source of high-quality protein for muscle maintenance and satiety.
- Contains probiotics that support a healthy gut microbiome.
- Whole milk version provides fat-soluble vitamins like A and D.
- Versatile base for both sweet and savory dishes.
- Convenient, portable source of nutrition.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The straining process that gives Greek yogurt its signature thickness can remove up to three times more whey than regular yogurt, concentrating its protein content.
Full nutrition (USDA data · scales with serving)
| Water | 76.8 g |
| Energy | 106 kcal |
| Energy | 441 kj |
| Protein | 7.3 g |
| Total lipid (fat) | 3.0 g |
| Ash | 0.56 g |
| Carbohydrate, by difference | 12.3 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 12.0 g |
| Calcium, Ca | 100 mg |
| Iron, Fe | 0.00 mg |
| Magnesium, Mg | 10.0 mg |
| Phosphorus, P | 109 mg |
| Potassium, K | 113 mg |
| Sodium, Na | 37.0 mg |
| Zinc, Zn | 0.41 mg |
| Copper, Cu | 0.02 mg |
| Manganese, Mn | 0.04 mg |
| Selenium, Se | 9.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.23 mg |
| Niacin | 0.20 mg |
| Pantothenic acid | 0.39 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 5.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 5.0 ug |
| Choline, total | 14.3 mg |
| Vitamin B-12 | 0.50 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 46.0 ug |
| Retinol | 45.0 ug |
| Carotene, beta | 7.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 162 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 7.0 ug |
| Vitamin E (alpha-tocopherol) | 0.07 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin D2 (ergocalciferol) | 0.00 ug |
| Vitamin D3 (cholecalciferol) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.30 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.6 g |
| SFA 4:0 | 0.06 g |
| SFA 6:0 | 0.05 g |
| SFA 8:0 | 0.03 g |
| SFA 10:0 | 0.08 g |
| SFA 12:0 | 0.08 g |
| SFA 14:0 | 0.25 g |
| SFA 15:0 | 0.03 g |
| SFA 16:0 | 0.75 g |
| SFA 17:0 | 0.02 g |
| SFA 18:0 | 0.25 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 1.3 g |
| MUFA 14:1 | 0.03 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.04 g |
| MUFA 16:1 c | 0.03 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 0.57 g |
| MUFA 18:1 c | 0.52 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.22 g |
| PUFA 18:2 | 0.09 g |
| PUFA 18:2 n-6 c,c | 0.07 g |
| PUFA 18:2 CLAs | 0.01 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.01 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Fatty acids, total trans-monoenoic | 0.06 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.05 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.01 g |
| Cholesterol | 10.0 mg |
Amino acid profile (per 100g)
Estimated from Yogurt, fruit variety, nonfat — USDA does not publish this profile for Yogurt.
| Tryptophan | 0.03 g |
| Threonine | 0.20 g |
| Isoleucine | 0.27 g |
| Leucine | 0.50 g |
| Lysine | 0.44 g |
| Methionine | 0.14 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.27 g |
| Tyrosine | 0.25 g |
| Valine | 0.41 g |
| Arginine | 0.15 g |
| Histidine | 0.12 g |
| Alanine | 0.21 g |
| Aspartic acid | 0.39 g |
| Glutamic acid | 0.97 g |
| Glycine | 0.12 g |
| Proline | 0.58 g |
| Serine | 0.30 g |
FAQ
Is fruit-flavored Greek yogurt as healthy as plain?
While it still offers protein and probiotics, the added fruit puree or syrup significantly increases the sugar content. Plain Greek yogurt is lower in sugar and allows you to control the sweetness and type of fruit added.
Can I use fruit Greek yogurt in cooking and baking?
Yes, but its sweetness and specific fruit flavor will influence the final dish. It works well in marinades, dressings, and sweet baked goods like muffins or pancakes, but may not be ideal for savory dishes where plain yogurt is specified.
What's the difference between Greek yogurt and regular yogurt?
Greek yogurt is strained to remove most of the liquid whey, resulting in a thicker, creamier texture and a higher concentration of protein and fat per serving compared to regular, unstrained yogurt.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.06 kcal/g · 28% calories from protein · 0.0 g fiber · 12.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.33 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.