Yogurt, Greek, whole milk, flavors other than fruit
Common food
Photo: Wikipedia
Greek yogurt is a thick, strained yogurt with a rich, creamy texture and a distinct tang. Made from whole milk, it offers a satisfying mouthfeel and a substantial protein boost. Its nutritional profile is highlighted by a high protein-to-calorie ratio, making it a nutrient-dense choice.
Calorie split: 30% protein · 36% carbs · 34% fat
↓ Full nutrition💚 Why it's loved
People love its luxuriously thick, spoonable texture and the way its natural tang balances sweetness. It's a culinary chameleon, serving as a protein-packed breakfast, a creamy sauce base, or a tangy dessert.
⚠️ Watch-outs & how to enjoy it better
The added sugars in flavored varieties can contribute to blood sugar spikes and empty calories. Those with lactose intolerance may experience digestive discomfort. To counteract, choose plain versions and sweeten with fresh fruit or a small amount of honey. For lactose sensitivity, start with small portions or look for brands with added lactase enzymes.
Key benefits
- High in protein for muscle maintenance and satiety.
- Rich in calcium for bone health.
- Contains probiotics that support gut microbiome balance.
- A versatile base for both sweet and savory dishes.
- Provides a steady energy release due to protein and fat content.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The straining process that gives Greek yogurt its thickness removes liquid whey, concentrating the protein to nearly double that of regular yogurt.
Full nutrition (USDA data · scales with serving)
| Water | 78.4 g |
| Energy | 104 kcal |
| Protein | 7.8 g |
| Total lipid (fat) | 3.9 g |
| Carbohydrate, by difference | 9.2 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 7.9 g |
| Calcium, Ca | 99.0 mg |
| Iron, Fe | 0.00 mg |
| Magnesium, Mg | 10.0 mg |
| Phosphorus, P | 112 mg |
| Potassium, K | 131 mg |
| Sodium, Na | 31.0 mg |
| Zinc, Zn | 0.42 mg |
| Copper, Cu | 0.01 mg |
| Selenium, Se | 8.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.22 mg |
| Niacin | 0.20 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 4.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 4.0 ug |
| Folate, DFE | 4.0 ug |
| Choline, total | 13.4 mg |
| Vitamin B-12 | 0.67 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 34.0 ug |
| Retinol | 34.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.01 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.90 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 | 2.1 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.04 g |
| SFA 8:0 | 0.08 g |
| SFA 10:0 | 0.23 g |
| SFA 12:0 | 0.12 g |
| SFA 14:0 | 0.37 g |
| SFA 16:0 | 0.96 g |
| SFA 18:0 | 0.30 g |
| Fatty acids, total monounsaturated | 0.85 g |
| MUFA 16:1 | 0.04 g |
| MUFA 18:1 | 0.74 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.42 g |
| PUFA 18:2 | 0.09 g |
| PUFA 18:3 | 0.02 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 | 15.0 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 is 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 per serving.
Is Greek yogurt high in sugar?
Plain, unflavored Greek yogurt is low in sugar. Flavored varieties can contain significant added sugars, so checking the nutrition label is key.
Can I use Greek yogurt in cooking?
Yes, it's excellent as a substitute for sour cream, mayonnaise, or cream in dips, dressings, and baked goods to add creaminess and protein.
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 1.04 kcal/g · 30% calories from protein · 0.0 g fiber · 7.9 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: 0.24 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.