Yogurt, Greek, whole milk, plain
Common food
Photo: Wikipedia
Greek yogurt is a strained, thick, and creamy dairy product with a rich, tangy flavor and a velvety texture that clings to a spoon. Nutritionally, it's a protein powerhouse, packing nearly 9 grams per 100g, which is roughly double that of regular yogurt. This whole-milk version offers a balanced profile of protein, fats, and carbs for sustained energy.
Calorie split: 38% protein · 20% carbs · 42% fat
↓ Full nutrition💚 Why it's loved
People adore it for its luxuriously thick, spoonable texture and satisfying tang that elevates both breakfast bowls and savory sauces. Its cultural significance spans millennia, from ancient strained dairy traditions to modern-day health food staple.
⚠️ Watch-outs & how to enjoy it better
The tanginess can be too sharp for some palates, and the whole-milk version is calorie-dense. Those monitoring saturated fat intake or with dairy allergies should exercise caution. To mitigate, pair with fiber-rich fruits or nuts to balance the meal, or opt for a lower-fat version if needed.
Key benefits
- Excellent source of high-quality, complete protein for muscle maintenance.
- Rich in calcium for bone health and probiotics for gut microbiome support.
- Whole milk provides satiating fats and fat-soluble vitamins like A and D.
- Lower in lactose than regular yogurt due to the straining process.
- Versatile base for both sweet and savory culinary applications.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The straining process that creates Greek yogurt removes whey, concentrating the protein and giving it a texture similar to sour cream—a fact that makes it a popular high-protein substitute in baking.
Full nutrition (USDA data · scales with serving)
| Water | 81.3 g |
| Energy | 94.0 kcal |
| Protein | 8.8 g |
| Total lipid (fat) | 4.4 g |
| Carbohydrate, by difference | 4.8 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 3.3 g |
| Calcium, Ca | 111 mg |
| Iron, Fe | 0.00 mg |
| Magnesium, Mg | 11.0 mg |
| Phosphorus, P | 126 mg |
| Potassium, K | 147 mg |
| Sodium, Na | 34.0 mg |
| Zinc, Zn | 0.47 mg |
| Copper, Cu | 0.01 mg |
| Selenium, Se | 9.7 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.24 mg |
| Niacin | 0.23 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 5.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 5.0 ug |
| Choline, total | 15.1 mg |
| Vitamin B-12 | 0.75 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 38.0 ug |
| Retinol | 38.0 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) | 0.00 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 | 2.4 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.05 g |
| SFA 8:0 | 0.09 g |
| SFA 10:0 | 0.26 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 16:1 | 0.05 g |
| MUFA 18:1 | 0.84 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.47 g |
| PUFA 18:2 | 0.11 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 | 17.0 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'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 higher concentration of protein and fat by weight compared to regular, unstrained yogurt.
Is Greek yogurt good for you?
Yes, it's nutrient-dense, offering high protein, calcium, and probiotics. The whole-milk version provides healthy fats, but it's also higher in calories. The best choice depends on your individual dietary goals.
Can I use Greek yogurt in cooking and baking?
Absolutely. Its thick texture and tang make it an excellent substitute for sour cream, mayonnaise, or buttermilk in recipes. It adds moisture, protein, and a subtle tang to baked goods like muffins and pancakes.
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 0.94 kcal/g · 37% calories from protein · 0.0 g fiber · 3.3 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: 0.23 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.