Yogurt, Greek, NS as to type of milk or flavor
Common food
Photo: Wikipedia
Greek yogurt is a strained, ultra-thick dairy product with a rich, creamy texture and a distinctly tangy flavor profile. Its straining process concentrates the protein, making it a nutritional powerhouse with nearly double the protein of regular yogurt. This particular variety, unspecified as to milk type or flavor, offers a neutral, versatile base with a clean, milky finish.
Calorie split: 40% protein · 47% carbs · 13% fat
↓ Full nutrition💚 Why it's loved
People adore Greek yogurt for its luxuriously thick, spoonable texture and its perfect balance of creaminess and tang. Its incredible versatility makes it a staple—equally at home in a sweet breakfast bowl, a savory dip, or as a protein-rich cooking ingredient.
⚠️ Watch-outs & how to enjoy it better
The high protein content can be heavy for some digestive systems, and the natural tang may be off-putting to those who prefer milder flavors. Those monitoring lactose intake should be cautious, though the straining process reduces lactose; choosing a live-culture version and starting with a small portion can help. It is also a common dairy allergen.
Key benefits
- Excellent source of complete protein for muscle maintenance.
- Rich in calcium for bone health.
- Contains probiotics that support gut microbiome balance.
- High satiety factor due to protein content.
- Low in fat, especially in non-fat or low-fat versions.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The straining process that defines Greek yogurt removes whey, concentrating the solids; it takes about 4 pounds (1.8 kg) of regular milk to produce just 1 pound (0.45 kg) of Greek 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 most of the liquid whey, resulting in a thicker, creamier texture and a higher concentration of protein and lower sugar (lactose) per serving compared to regular, unstrained yogurt.
Is Greek yogurt good for you?
Yes, it's an excellent source of protein, calcium, and often probiotics. Its high protein content promotes satiety. However, flavored varieties can be high in added sugars, so plain Greek yogurt is typically the healthiest choice.
Can I use Greek yogurt in cooking and baking?
Absolutely. It's a fantastic substitute for sour cream, mayonnaise, or crème fraîche in dips, dressings, and baked goods. It adds moisture, tang, and a protein boost without the high fat content of those ingredients.
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.