Yogurt, Greek, low fat milk, flavors other than fruit
Common food
Photo: Wikipedia
Greek yogurt, low-fat and flavored with anything but fruit, is a thick, creamy dairy product with a tangy, rich mouthfeel and a clean, slightly sweet finish. It's a protein powerhouse, delivering over 9 grams per 100 grams, making it a satisfying and nutrient-dense snack or ingredient.
💚 Why it's loved
People adore its luxuriously thick, spoonable texture and the way it provides a creamy canvas for flavors like vanilla, honey, or coffee without the tartness of plain yogurt. It's a staple in health-conscious kitchens and a key ingredient in everything from breakfast bowls to savory sauces.
⚠️ Watch-outs & how to enjoy it better
The added sugars in flavored varieties can contribute to blood sugar spikes, especially when consumed alone. Those with dairy allergies or severe lactose intolerance should avoid it. To mitigate sugar impact, pair it with a source of healthy fat (like nuts) or fiber (like chia seeds) to slow absorption.
Key benefits
- High in satiating protein for muscle maintenance and fullness.
- Rich in calcium for bone health.
- Contains probiotics that support gut microbiome balance.
- Lower in lactose than regular yogurt due to straining.
- Versatile base for both sweet and savory culinary applications.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The straining process that defines Greek yogurt removes whey, concentrating the protein to nearly double that of regular yogurt, and was originally a method to preserve milk in the arid climates of the Mediterranean and Middle East.
Full nutrition (scales with serving)
| Water | 80.8 g |
| Energy | 81.0 kcal |
| Protein | 9.1 g |
| Total lipid (fat) | 1.3 g |
| Carbohydrate, by difference | 8.2 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 7.9 g |
| Calcium, Ca | 98.0 mg |
| Iron, Fe | 0.06 mg |
| Magnesium, Mg | 10.0 mg |
| Phosphorus, P | 120 mg |
| Potassium, K | 124 mg |
| Sodium, Na | 32.0 mg |
| Zinc, Zn | 0.47 mg |
| Copper, Cu | 0.02 mg |
| Selenium, Se | 8.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.25 mg |
| Niacin | 0.19 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 6.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 6.0 ug |
| Folate, DFE | 6.0 ug |
| Choline, total | 13.5 mg |
| Vitamin B-12 | 0.62 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 9.0 ug |
| Retinol | 9.0 ug |
| Carotene, beta | 2.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.04 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.90 ug |
| Vitamin K (phylloquinone) | 0.10 ug |
| Fatty acids, total saturated | 0.71 g |
| SFA 4:0 | 0.03 g |
| SFA 6:0 | 0.02 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.04 g |
| SFA 12:0 | 0.03 g |
| SFA 14:0 | 0.11 g |
| SFA 16:0 | 0.30 g |
| SFA 18:0 | 0.14 g |
| Fatty acids, total monounsaturated | 0.33 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 0.29 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.05 g |
| PUFA 18:2 | 0.03 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 7.0 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
What makes Greek yogurt different from regular yogurt?
Greek yogurt is strained to remove most of the liquid whey, resulting in a thicker, creamier texture and a significantly higher concentration of protein per serving.
Is low-fat Greek yogurt as nutritious as full-fat?
Yes, it retains high protein and calcium. The main difference is reduced fat and calories, which can be beneficial for some diets, though full-fat versions may promote satiety differently.
Can I use flavored Greek yogurt in cooking?
Absolutely. Its thickness makes it excellent for marinades, creamy sauces, and baking. Be mindful that the added sugar and flavorings will influence the final dish's taste profile.