Yogurt, Greek, low fat milk, fruit
Common food
Photo: Wikipedia
This is a creamy, tangy, and refreshing low-fat Greek yogurt swirled with fruit, offering a protein-packed snack with a smooth, thick texture. Its high protein content (over 9g per 100g) makes it a satisfying choice that supports muscle maintenance, while the fruit adds natural sweetness and a burst of flavor.
Calorie split: 40% protein · 47% carbs · 13% fat
↓ Full nutrition💚 Why it's loved
People love it for its perfect balance of creamy tang and sweet fruit flavor, making it a versatile base for both sweet and savory dishes. It's a cultural staple in many cuisines, enjoyed as a breakfast, snack, or dessert.
⚠️ Watch-outs & how to enjoy it better
The added fruit can increase sugar content, which may be a concern for those monitoring blood sugar. It is also a common dairy allergen. To counteract, pair it with nuts or seeds to add healthy fats and fiber, which can slow sugar absorption, and opt for plain versions if sugar is a primary concern.
Key benefits
- High in protein for satiety and muscle support
- Low in fat, making it a lighter dairy option
- Good source of calcium for bone health
- Contains probiotics for gut health
- Provides a convenient, portable snack
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Greek yogurt is strained to remove whey, which is what gives it its signature thick, creamy texture and nearly double the protein of regular yogurt.
Full nutrition (USDA data · scales with serving)
| Water | 78.2 g |
| Energy | 91.0 kcal |
| Protein | 9.1 g |
| Total lipid (fat) | 1.3 g |
| Carbohydrate, by difference | 10.8 g |
| Fiber, total dietary | 0.10 g |
| Total Sugars | 8.2 g |
| Calcium, Ca | 100 mg |
| Iron, Fe | 0.12 mg |
| Magnesium, Mg | 10.0 mg |
| Phosphorus, P | 122 mg |
| Potassium, K | 133 mg |
| Sodium, Na | 35.0 mg |
| Zinc, Zn | 0.47 mg |
| Copper, Cu | 0.03 mg |
| Selenium, Se | 8.9 ug |
| Vitamin C, total ascorbic acid | 1.0 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.26 mg |
| Niacin | 0.19 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 7.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 7.0 ug |
| Folate, DFE | 7.0 ug |
| Choline, total | 14.6 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) | 0.05 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.90 ug |
| Vitamin K (phylloquinone) | 0.10 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| 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 |
Amino acid profile (per 100g)
Estimated from Frozen yogurts, vanilla, soft-serve — USDA does not publish this profile for Yogurt.
| Tryptophan | 0.05 g |
| Threonine | 0.17 g |
| Isoleucine | 0.23 g |
| Leucine | 0.37 g |
| Lysine | 0.30 g |
| Methionine | 0.09 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.18 g |
| Tyrosine | 0.18 g |
| Valine | 0.25 g |
| Arginine | 0.14 g |
| Histidine | 0.10 g |
| Alanine | 0.13 g |
| Aspartic acid | 0.28 g |
| Glutamic acid | 0.79 g |
| Glycine | 0.08 g |
| Proline | 0.36 g |
| Serine | 0.20 g |
FAQ
What's the difference between Greek yogurt and regular yogurt?
Greek yogurt is strained to remove the liquid whey, resulting in a thicker, creamier texture and a higher concentration of protein and less sugar per serving compared to regular yogurt.
Is low-fat Greek yogurt as healthy as full-fat?
Low-fat versions are lower in calories and saturated fat, but full-fat can be more satiating and may contain fat-soluble vitamins. The best choice depends on your overall dietary needs and preferences.
Can I use this in cooking and baking?
Absolutely! It's a versatile ingredient. Use it as a healthier substitute for sour cream, mayonnaise, or buttermilk in dips, dressings, marinades, and baked goods like muffins or pancakes.
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 0.91 kcal/g · 40% calories from protein · 0.1 g fiber · 8.2 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: 0.26 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.