Yogurt, Greek, low fat milk, plain
Common food
Photo: Wikipedia
Greek yogurt is a thick, strained yogurt with a rich, creamy texture and a distinctively tangy flavor. Its straining process removes much of the whey, concentrating the protein to an impressive 10.2 grams per 100g. This makes it a protein powerhouse with a relatively low calorie and sugar profile.
Calorie split: 60% protein · 21% carbs · 18% fat
↓ Full nutrition💚 Why it's loved
People adore its luxuriously thick, spoonable texture and tangy taste, which makes it feel indulgent yet healthy. Its incredible versatility allows it to seamlessly replace sour cream, mayonnaise, or be enjoyed simply with fruit and honey.
⚠️ Watch-outs & how to enjoy it better
The pronounced tanginess can be off-putting to some palates, and its dairy content makes it unsuitable for those with a milk allergy or strict lactose intolerance. To mitigate the tartness, pair it with sweet elements like berries or a drizzle of maple syrup, or use it in savory dishes where the tang is an asset.
Key benefits
- Excellent source of high-quality protein for muscle maintenance
- Contains probiotics that support gut health
- Lower in lactose than regular yogurt due to straining
- Versatile base for both sweet and savory dishes
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The straining process that defines Greek yogurt is so efficient that it takes about four cups of regular milk to produce just one cup of the finished product.
Full nutrition (USDA data · scales with serving)
| Water | 84.2 g |
| Energy | 67.0 kcal |
| Protein | 10.2 g |
| Total lipid (fat) | 1.4 g |
| Carbohydrate, by difference | 3.6 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 3.2 g |
| Calcium, Ca | 110 mg |
| Iron, Fe | 0.07 mg |
| Magnesium, Mg | 11.0 mg |
| Phosphorus, P | 135 mg |
| Potassium, K | 140 mg |
| Sodium, Na | 36.0 mg |
| Zinc, Zn | 0.52 mg |
| Copper, Cu | 0.02 mg |
| Selenium, Se | 9.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.28 mg |
| Niacin | 0.21 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 | 15.2 mg |
| Vitamin B-12 | 0.69 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) | 0.00 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 | 0.73 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 | 0.31 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 | 8.0 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
Is Greek yogurt the same as regular yogurt?
No. Greek yogurt is strained to remove liquid whey, making it thicker and more protein-dense. Regular yogurt is unstrained and has a thinner, drinkable consistency.
Can I use Greek yogurt in baking?
Absolutely. It's a fantastic substitute for sour cream, buttermilk, or oil in many recipes, adding moisture, protein, and a subtle tang that enhances flavors.
Why is Greek yogurt more expensive?
The straining process requires more milk to produce the same volume as regular yogurt, increasing the cost. The higher protein content also contributes to its price point.
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 0.67 kcal/g · 61% calories from protein · 0.0 g fiber · 3.2 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.