Yogurt, Greek, strawberry, lowfat
Whole food · Dairy and Egg Products
Photo: Wikipedia
This is a thick, creamy strained yogurt infused with strawberry flavor, offering a tangy-sweet taste and a velvety, spoonable texture. It's a protein-packed snack with a relatively low calorie count, making it a popular choice for health-conscious eaters. The natural sweetness of the strawberry complements the yogurt's inherent tartness for a balanced flavor profile.
Calorie split: 31% protein · 47% carbs · 22% fat
↓ Full nutrition💚 Why it's loved
People love it for its satisfying, creamy texture and the convenient, sweet strawberry flavor that makes healthy eating feel like a treat. It's incredibly versatile, working as a quick snack, a breakfast base, or a protein-rich ingredient in smoothies and dips.
⚠️ Watch-outs & how to enjoy it better
The added sugar content can be a concern for those monitoring blood sugar levels, and it may not be suitable for individuals with dairy allergies or lactose intolerance. To counteract this, opt for brands with lower added sugar and pair it with a source of healthy fat or fiber, like nuts or berries, to slow sugar absorption.
Key benefits
- High in protein for muscle maintenance and satiety
- Lower in fat than regular yogurt varieties
- Good source of calcium for bone health
- Contains probiotics for gut health
- Provides a convenient, portable protein source
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Greek yogurt is made by straining regular yogurt through a cloth or filter to remove the whey, which is why it's thicker and higher in protein than regular yogurt.
Full nutrition (USDA data · scales with serving)
| Water | 76.4 g |
| Energy | 105 kcal |
| Energy | 439 kj |
| Protein | 8.2 g |
| Total lipid (fat) | 2.6 g |
| Ash | 0.56 g |
| Carbohydrate, by difference | 12.3 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 11.2 g |
| Sucrose | 4.4 g |
| Glucose | 0.54 g |
| Fructose | 3.4 g |
| Lactose | 2.4 g |
| Maltose | 0.00 g |
| Galactose | 0.53 g |
| Starch | 0.00 g |
| Calcium, Ca | 88.0 mg |
| Iron, Fe | 0.07 mg |
| Magnesium, Mg | 10.0 mg |
| Phosphorus, P | 109 mg |
| Potassium, K | 129 mg |
| Sodium, Na | 33.0 mg |
| Zinc, Zn | 0.41 mg |
| Copper, Cu | 0.02 mg |
| Manganese, Mn | 0.04 mg |
| Selenium, Se | 9.6 ug |
| Vitamin C, total ascorbic acid | 0.70 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.23 mg |
| Niacin | 0.20 mg |
| Pantothenic acid | 0.39 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 9.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 9.0 ug |
| Choline, total | 14.0 mg |
| Vitamin B-12 | 0.50 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 31.0 ug |
| Retinol | 30.0 ug |
| Carotene, beta | 7.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 111 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 7.0 ug |
| Vitamin E (alpha-tocopherol) | 0.02 mg |
| Vitamin E, added | 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 |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.6 g |
| SFA 4:0 | 0.06 g |
| SFA 6:0 | 0.05 g |
| SFA 8:0 | 0.03 g |
| SFA 10:0 | 0.08 g |
| SFA 12:0 | 0.08 g |
| SFA 14:0 | 0.25 g |
| SFA 15:0 | 0.03 g |
| SFA 16:0 | 0.75 g |
| SFA 17:0 | 0.02 g |
| SFA 18:0 | 0.25 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.65 g |
| MUFA 14:1 | 0.03 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.04 g |
| MUFA 16:1 c | 0.03 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 0.57 g |
| MUFA 18:1 c | 0.52 g |
| MUFA 20:1 | 0.01 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 | 0.11 g |
| PUFA 18:2 | 0.09 g |
| PUFA 18:2 n-6 c,c | 0.07 g |
| PUFA 18:2 CLAs | 0.01 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.01 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 | 0.07 g |
| Fatty acids, total trans-monoenoic | 0.06 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.05 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.01 g |
| Cholesterol | 12.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.03 g |
| Threonine | 0.18 g |
| Isoleucine | 0.24 g |
| Leucine | 0.44 g |
| Lysine | 0.39 g |
| Methionine | 0.13 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.24 g |
| Tyrosine | 0.22 g |
| Valine | 0.36 g |
| Arginine | 0.13 g |
| Histidine | 0.11 g |
| Alanine | 0.19 g |
| Aspartic acid | 0.35 g |
| Glutamic acid | 0.86 g |
| Glycine | 0.10 g |
| Proline | 0.52 g |
| Serine | 0.27 g |
FAQ
Is Greek yogurt healthier than regular yogurt?
Generally, yes. The straining process makes it higher in protein and often lower in sugar and lactose than regular yogurt, though it can be higher in fat depending on the variety.
Can I use Greek yogurt in cooking?
Absolutely! It's excellent as a substitute for sour cream or mayonnaise in dips, dressings, and baked goods, adding creaminess and protein without the same fat content.
Why is Greek yogurt so thick?
The thickness comes from the straining process, which removes much of the liquid whey, concentrating the yogurt solids and giving it its characteristic dense, creamy texture.
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 1.05 kcal/g · 31% calories from protein · 1.0 g fiber · 11.2 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.