Yogurt, Greek, plain, nonfat
Whole food · Dairy and Egg Products
Photo: Wikipedia
Greek yogurt, plain and nonfat, is a thick, creamy dairy product achieved by straining regular yogurt to remove whey, resulting in a dense, spoonable texture. Its taste is distinctly tangy and clean, with a mild lactic acidity that serves as a perfect canvas for both sweet and savory additions. Nutritionally, it is a powerhouse, delivering over 10 grams of high-quality, complete protein per 100 grams with minimal calories and virtually no fat.
💚 Why it's loved
People love it for its luxuriously thick, creamy texture that feels indulgent while being nutritionally lean. Its neutral, tangy flavor makes it incredibly versatile, equally at home in a morning parfait, a smoothie, or as a cooling base for spicy dishes like curry or chili.
⚠️ Watch-outs & how to enjoy it better
Its pronounced tartness can be off-putting to those accustomed to sweetened yogurts. For individuals with a dairy allergy or severe casein intolerance, it's a common allergen and must be avoided. To counteract the tartness, simply mix in a small amount of honey, maple syrup, or fresh fruit; this also balances the macronutrient profile.
Key benefits
- Excellent source of high-quality, complete protein for muscle maintenance and satiety.
- Rich in probiotics that support a healthy gut microbiome and digestion.
- Naturally low in lactose due to the straining process, often tolerated by lactose-sensitive individuals.
- Provides a good dose of calcium and phosphorus for bone health.
- Versatile base ingredient that can replace higher-fat dairy in recipes.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The straining process that defines Greek yogurt is so effective that it takes about four pounds of regular milk to produce just one pound of finished Greek yogurt.
Full nutrition (scales with serving)
| Water | 85.0 g |
| Energy (Atwater General Factors) | 59.0 kcal |
| Energy (Atwater Specific Factors) | 61.0 kcal |
| Energy | 61.0 kcal |
| Energy | 256 kj |
| Nitrogen | 1.6 g |
| Protein | 10.3 g |
| Total lipid (fat) | 0.37 g |
| Total fat (NLEA) | 0.17 g |
| Ash | 0.72 g |
| Carbohydrate, by difference | 3.6 g |
| Sugars, Total | 3.3 g |
| Sucrose | 0.00 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 2.6 g |
| Maltose | 0.00 g |
| Galactose | 0.70 g |
| Calcium, Ca | 111 mg |
| Iron, Fe | 0.07 mg |
| Magnesium, Mg | 10.7 mg |
| Phosphorus, P | 136 mg |
| Potassium, K | 141 mg |
| Sodium, Na | 36.0 mg |
| Zinc, Zn | 0.53 mg |
| Copper, Cu | 0.02 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 9.9 ug |
| Thiamin | 0.02 mg |
| Riboflavin | 0.28 mg |
| Niacin | 0.21 mg |
| Pantothenic acid | 0.33 mg |
| Vitamin B-6 | 0.06 mg |
| Choline, total | 15.1 mg |
| Choline, free | 2.2 mg |
| Choline, from phosphocholine | 1.6 mg |
| Choline, from phosphotidyl choline | 1.4 mg |
| Choline, from glycerophosphocholine | 8.3 mg |
| Choline, from sphingomyelin | 1.6 mg |
| Betaine | 0.80 mg |
| Vitamin B-12 | 0.70 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 1.0 ug |
| Vitamin E (alpha-tocopherol) | 0.01 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 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) | 0.00 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.00 ug |
| Fatty acids, total saturated | 0.11 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 11:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.01 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.04 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.02 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.04 g |
| MUFA 14:1 c | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 c | 0.00 g |
| MUFA 17:1 | 0.00 g |
| MUFA 17:1 c | 0.00 g |
| MUFA 18:1 c | 0.04 g |
| MUFA 20:1 | 0.00 g |
| MUFA 20:1 c | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.01 g |
| PUFA 18:2 c | 0.01 g |
| PUFA 18:2 n-6 c,c | 0.01 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 c | 0.00 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.00 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 c | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 c | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:3 n-9 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:4c | 0.00 g |
| PUFA 20:5c | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:2 | 0.00 g |
| PUFA 22:5 c | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 c | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.01 g |
| Fatty acids, total trans-monoenoic | 0.01 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.01 g |
| TFA 22:1 t | 0.00 g |
| Fatty acids, total trans-dienoic | 0.00 g |
| TFA 18:2 t not further defined | 0.00 g |
| Cholesterol | 5.0 mg |
| Tryptophan | 0.13 g |
| Threonine | 0.41 g |
| Isoleucine | 0.53 g |
| Leucine | 1.0 g |
| Lysine | 0.83 g |
| Methionine | 0.29 g |
| Cystine | 0.08 g |
| Phenylalanine | 0.51 g |
| Tyrosine | 0.51 g |
| Valine | 0.67 g |
| Arginine | 0.36 g |
| Histidine | 0.29 g |
| Alanine | 0.35 g |
| Aspartic acid | 0.74 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.19 g |
| Proline | 1.2 g |
| Serine | 0.53 g |
| Hydroxyproline | 0.00 g |
FAQ
What's the difference between Greek yogurt and regular yogurt?
Greek yogurt is strained to remove most of the liquid whey and lactose, making it thicker, creamier, and higher in protein per serving than regular yogurt, which has a thinner, drinkable consistency.
Is plain Greek yogurt good for you?
Yes, it's highly nutritious. It's an excellent source of protein, contains beneficial probiotics, and is rich in calcium. Choosing plain, nonfat versions avoids added sugars and saturated fats.
Can I use Greek yogurt in baking?
Absolutely. It's a popular substitute for sour cream, buttermilk, or oil in many recipes. It adds moisture, a slight tang, and a protein boost to muffins, cakes, and pancakes without adding fat.
Why does Greek yogurt taste sour?
The tangy or sour taste comes from lactic acid, a byproduct of the bacterial fermentation process that turns milk into yogurt. The straining process concentrates these flavors.