Yogurt, Greek, plain, whole milk
Whole food · Dairy and Egg Products
Photo: Wikipedia
Greek yogurt is a strained, thick, and creamy dairy product with a rich, tangy flavor and a dense, spoonable texture. It is a protein powerhouse, packing nearly 9 grams of protein per 100 grams, which is significantly more than regular yogurt. This straining process also concentrates its natural fats and removes much of the whey, resulting in a luxurious mouthfeel.
💚 Why it's loved
People love its incredibly versatile, thick texture that serves as a perfect canvas for both sweet and savory flavors, from honey and berries to herbs and garlic. Its satisfying, protein-rich profile makes it a staple for breakfast, post-workout snacks, and healthy cooking.
⚠️ Watch-outs & how to enjoy it better
The distinct tanginess can be off-putting to some palates, and its higher fat content (in whole milk versions) may be a consideration for those monitoring saturated fat intake. Those with a dairy allergy must avoid it entirely, while individuals with lactose intolerance might still experience discomfort despite reduced lactose. To counteract tanginess, pair it with sweet fruits or a drizzle of honey; for fat concerns, opt for a low-fat or non-fat variety.
Key benefits
- Excellent source of complete protein for muscle maintenance and satiety.
- Rich in calcium and phosphorus for bone health.
- Contains probiotics that support a healthy gut microbiome.
- Lower in lactose than regular yogurt due to the straining process.
- High in protein, which helps promote feelings of fullness.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The straining process to make Greek yogurt can remove up to three times the whey of regular yogurt, which is why it's sometimes called 'labneh' or 'yogurt cheese' in some cultures.
Full nutrition (scales with serving)
| Water | 81.3 g |
| Energy (Atwater General Factors) | 93.7 kcal |
| Energy (Atwater Specific Factors) | 94.5 kcal |
| Nitrogen | 1.4 g |
| Protein | 8.8 g |
| Total lipid (fat) | 4.4 g |
| Ash | 0.75 g |
| Carbohydrate, by difference | 4.8 g |
| Sugars, Total | 3.2 g |
| Sucrose | 0.00 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 2.6 g |
| Maltose | 0.00 g |
| Galactose | 0.64 g |
| Calcium, Ca | 111 mg |
| Iron, Fe | 0.00 mg |
| Magnesium, Mg | 10.7 mg |
| Phosphorus, P | 126 mg |
| Potassium, K | 147 mg |
| Sodium, Na | 33.8 mg |
| Zinc, Zn | 0.47 mg |
| Copper, Cu | 0.01 mg |
| Manganese, Mn | 0.01 mg |
| Iodine, I | 42.3 ug |
| Thiamin | 0.06 mg |
| Riboflavin | 0.24 mg |
| Niacin | 0.23 mg |
| Vitamin B-6 | 0.04 mg |
| Biotin | 0.00 ug |
| Retinol | 38.1 ug |
| 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) | 0.20 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 1.0 ug |
| Fatty acids, total saturated | 2.4 g |
| SFA 12:0 | 0.13 g |
| SFA 14:0 | 0.42 g |
| SFA 16:0 | 1.1 g |
| SFA 18:0 | 0.34 g |
| Fatty acids, total monounsaturated | 0.96 g |
| MUFA 18:1 c | 0.84 g |
| PUFA 18:2 n-6 c,c | 0.11 g |
| Cholesterol | 16.8 mg |
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, higher protein concentration, and often a tangier taste compared to regular yogurt.
Is Greek yogurt good for weight loss?
Its high protein content can increase feelings of fullness and reduce overall calorie intake, making it a helpful component of a calorie-controlled diet. However, whole milk versions are calorie-dense, so portion control is key.
Can I use Greek yogurt in cooking and baking?
Absolutely. It's excellent as a substitute for sour cream, mayonnaise, or buttermilk in recipes, adding moisture, tang, and protein. It also works well in marinades to tenderize meat.