1 cup (medium) of 2% strained yogurt (170 g) has 124 calories. That works out to 73 calories per 100 g. It contains 6.7 g of carbs, 16.9 g of protein, 3.3 g of fat and 0 g of fiber. Its 0.9 µg of B12 covers 38% of the Daily Value. Its glycemic index is 11 (low), so it raises blood sugar slowly.

2% strained yogurt Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.9g

· 1% DV

Protein

10g

· 20% DV

Fat

1.9g

· 2% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 21% · Protein 55% · Fat 24%

2% strained yogurt Vitamins & Minerals

Vitamins

B12

0.53µg · 22% DV

0.23mg · 18% DV

0.45mg · 9% DV

Biotin

2.1µg · 7% DV

Minerals

Phosphorus

135mg · 19% DV

Selenium

9.7µg · 18% DV

Iodine

22µg · 15% DV

Calcium

115mg · 12% DV

How Nutritious Is 2% strained yogurt?

Nutrient density

High

72/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

48/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

2% strained yogurt Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

0.4

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off 2% strained yogurt

To burn the 73 calories in 100 g:

🚶

18min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

10min

Cycling

🏊

9min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is 2% strained yogurt Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does 2% strained yogurt Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is 2% strained yogurt Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

2% strained yogurt Fat Profile

SATURATED

1.18g

MONOUNSATURATED

0.54g

POLYUNSATURATED

0.07g

⚖️

Omega 6:3 ratio 2.5:1

Below the ideal 4:1 — a good omega balance.

Compare 2% strained yogurt

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2% strained yogurt vs Tzatziki13 kcal more per 100 g

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2% strained yogurt vs Cheddar Cheese329 kcal fewer per 100 g

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2% strained yogurt vs Tulum Cheese297 kcal fewer per 100 g

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2% strained yogurt vs Milk9 kcal more per 100 g

→

Foods Similar to 2% strained yogurt

🥒

Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

Yogurt

61 kcal

🥛

Cream

340 kcal

🧀

White Cheese

270 kcal

🧀

Cecil Cheese

320 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 22, 2026