Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)
Whole food · Dairy and Egg Products
Photo: Wikipedia
This is a strained, nonfat Greek yogurt with a thick, creamy, almost spoonable texture that holds its shape. Its flavor is clean, tangy, and mildly acidic, with a pure dairy essence. Nutritionally, it's a protein powerhouse, delivering over 10 grams per 100 grams with minimal calories and virtually no fat.
Calorie split: 69% protein · 25% carbs · 6% fat
↓ Full nutrition💚 Why it's loved
People adore it for its luxuriously thick, creamy texture that feels indulgent despite being nonfat, and its blank-canvas tang makes it endlessly versatile—equally at home in a savory dip, a sweet parfait, or as a protein-rich substitute in baking.
⚠️ Watch-outs & how to enjoy it better
The pronounced tartness can be off-putting to some palates, especially those accustomed to sweetened yogurts. For those with lactose intolerance or a dairy allergy, it can cause digestive distress. To counteract the tartness, mix in fresh fruit or a tiny drizzle of honey; for lactose concerns, choose brands with added live cultures or consider a lactase supplement.
Key benefits
- Exceptionally high in satiating protein
- Very low in fat and calories
- Rich in probiotics for gut health
- Good source of calcium and phosphorus
- Contains no added sugars in plain form
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The straining process that defines Greek yogurt removes liquid whey, concentrating the protein to nearly double that of regular yogurt and giving it that signature thick, Greek-style consistency.
Full nutrition (USDA data · scales with serving)
| Water | 85.1 g |
| Energy | 59.0 kcal |
| Energy | 246 kj |
| Protein | 10.2 g |
| Total lipid (fat) | 0.39 g |
| Ash | 0.72 g |
| Carbohydrate, by difference | 3.6 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 3.2 g |
| Sucrose | 0.00 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 2.5 g |
| Maltose | 0.00 g |
| Galactose | 0.70 g |
| Calcium, Ca | 110 mg |
| Iron, Fe | 0.07 mg |
| Magnesium, Mg | 11.0 mg |
| Phosphorus, P | 135 mg |
| Potassium, K | 141 mg |
| Sodium, Na | 36.0 mg |
| Zinc, Zn | 0.52 mg |
| Copper, Cu | 0.02 mg |
| Manganese, Mn | 0.01 mg |
| Selenium, Se | 9.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.28 mg |
| Niacin | 0.21 mg |
| Pantothenic acid | 0.33 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 | 15.1 mg |
| Betaine | 0.80 mg |
| Vitamin B-12 | 0.75 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 4.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.01 mg |
| Vitamin E, added | 0.00 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 |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.12 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 12:0 | 0.01 g |
| SFA 14:0 | 0.01 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.05 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 | 0.05 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 16:1 c | 0.00 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.05 g |
| MUFA 18:1 c | 0.04 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 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 | 0.01 g |
| PUFA 18:2 n-6 c,c | 0.01 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 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 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 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 |
| TFA 18:2 t not further defined | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 5.0 mg |
Amino acid profile (per 100g)
Estimated from Yogurt, fruit variety, nonfat — USDA does not publish this profile for Yogurt.
| Tryptophan | 0.03 g |
| Threonine | 0.20 g |
| Isoleucine | 0.27 g |
| Leucine | 0.50 g |
| Lysine | 0.44 g |
| Methionine | 0.14 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.27 g |
| Tyrosine | 0.25 g |
| Valine | 0.41 g |
| Arginine | 0.15 g |
| Histidine | 0.12 g |
| Alanine | 0.21 g |
| Aspartic acid | 0.39 g |
| Glutamic acid | 0.97 g |
| Glycine | 0.12 g |
| Proline | 0.58 g |
| Serine | 0.30 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 much higher protein concentration by weight.
Is nonfat Greek yogurt as nutritious as full-fat?
Nonfat Greek yogurt retains the high protein, calcium, and probiotic benefits while significantly reducing calories and fat. Full-fat versions offer more fat-soluble vitamins and a richer mouthfeel.
Can I use plain Greek yogurt in cooking and baking?
Absolutely. It's a fantastic substitute for sour cream, mayonnaise, or buttermilk in many recipes, adding moisture, protein, and a subtle tang without the fat.
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 0.59 kcal/g · 69% 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.