1 serving (medium) of 3.5% Fat Greek Yogurt (170 g) has 22 calories. That works out to 13 calories per 100 g. It contains 0 g of carbs, 20.4 g of protein, 4 g of fat and 0 g of fiber. Its 0.9 µg of B12 covers 35% of the Daily Value. Its glycemic index is 11 (low), so it raises blood sugar slowly.

3.5% Fat Greek Yogurt Nutrition Facts

Selected: 1 serving (medium) · 170 g

KCAL / 170G

Carbs

· 0% DV

Protein

20.4g

· 41% DV

Fat

· 5% DV

Fiber

· 0% DV

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

Calories come from: Carbs 0% · Protein 69% · Fat 31%

3.5% Fat Greek Yogurt nutrition facts table · 1 serving (medium) (170 g)

Nutrient	Amount	% DV
Calories	22 kcal
Total fat	4 g	5%
Saturated fat	3.83 g	19%
Trans fat	0.2 g
Sodium	68 mg	3%
Total carbohydrate	0 g	0%
Fiber	0 g	0%
Protein	20.4 g	41%

Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.

Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.

Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.

Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.

Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.

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How Many Calories in 1 Serving of 3.5% Fat Greek Yogurt?

Serving	Amount	Calories
1 serving (medium)	170 g	22 kcal
1 tablespoon (small)	15 g	2 kcal
1 ounce (small)	28 g	4 kcal
2 tablespoon (double)	30 g	4 kcal
100 g	100 g	13 kcal
1 cup (small)	120 g	16 kcal
1 cup (large)	240 g	31 kcal
1 serving (large)	300 g	39 kcal

Calculated from 13 calories per 100 g.

Frequently Asked Questions About 3.5% Fat Greek Yogurt

What is the difference between 3.5% Fat Greek Yogurt and regular yogurt?

3.5% Fat Greek Yogurt is strained to remove some of the whey, so it is thicker and creamier than regular yogurt. Straining also concentrates its protein. The exact tanginess and texture vary with the milk and how long the yogurt is strained.

How is 3.5% Fat Greek Yogurt made?

3.5% Fat Greek Yogurt is made by straining yogurt to remove whey. You can make a similar version at home by draining plain yogurt through clean cheesecloth or a coffee filter in the refrigerator until it reaches the thickness you want.

Can you use 3.5% Fat Greek Yogurt instead of sour cream?

Yes, 3.5% Fat Greek Yogurt can replace sour cream in dips, toppings, and many baked recipes. Its tangy flavor works well, though it is thicker and may taste less rich; for hot dishes, stir it in gently rather than boiling it.

Why is there liquid on top of 3.5% Fat Greek Yogurt?

The liquid on 3.5% Fat Greek Yogurt is whey separating from the yogurt, which is normal. Stir it back in for a looser texture, or pour it off if you prefer the yogurt thicker; separation alone does not mean it has spoiled.

Can you cook with 3.5% Fat Greek Yogurt?

Yes, you can cook with 3.5% Fat Greek Yogurt, but high heat can make it curdle. For soups and sauces, temper it with a little warm liquid first, add it near the end, and avoid letting the dish boil afterward.

Can you freeze 3.5% Fat Greek Yogurt?

Yes, 3.5% Fat Greek Yogurt can be frozen, but thawing may make it grainy or watery. Stir it well after thawing and use it in smoothies, baking, or cooked dishes, where the change in texture is less noticeable.

Is 3.5% Fat Greek Yogurt the same as skyr?

No, 3.5% Fat Greek Yogurt and skyr are different strained dairy products. Greek yogurt is made by straining yogurt, while skyr is traditionally made with cultures and a different process; skyr is often thicker, though products vary.

Does 3.5% Fat Greek Yogurt contain live cultures?

Many 3.5% Fat Greek Yogurt products contain live yogurt cultures, but this is not guaranteed for every product. Heat treatment after fermentation can reduce or eliminate live cultures, so look for wording about live or active cultures on the package.

Can people with lactose intolerance eat 3.5% Fat Greek Yogurt?

Not everyone with lactose intolerance can tolerate 3.5% Fat Greek Yogurt. Straining removes some whey but does not make the yogurt lactose-free; some people tolerate yogurt better than milk, while others still get symptoms. Lactose-free yogurt is another option.

How long does 3.5% Fat Greek Yogurt last after opening?

Keep opened 3.5% Fat Greek Yogurt refrigerated, covered, and use a clean spoon each time. Follow the storage and use-by guidance on its package, and discard it if you see mold or notice an unusual smell or color.

3.5% Fat Greek Yogurt Vitamins & Minerals

Vitamins

B12

0.85µg · 35% DV

0.41mg · 32% DV

Biotin

5.95µg · 20% DV

0.78mg · 16% DV

Minerals

Phosphorus

230mg · 33% DV

Selenium

16µg · 29% DV

Iodine

37µg · 25% DV

Calcium

187mg · 19% DV

Potassium ⭐

264mg · 8% DV

Sodium

68mg · 3% DV

3.5% Fat Greek Yogurt Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

0.7

Low

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

How to Burn Off 3.5% Fat Greek Yogurt

To burn the 22 calories in 1 serving (medium) (170 g):

🚶

5min

Walking (5 km/h)

🏃

2min

Running (8 km/h)

🚴

3min

Cycling

🏊

3min

Swimming

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

What is 3.5% Fat Greek Yogurt?

3.5% fat Greek yogurt is a thick, tangy yogurt associated with Greece, traditionally made by straining yogurt to remove some of its whey. Its dense, creamy texture holds its shape on a spoon, while the moderate fat content gives it a smooth finish without making it taste especially rich.

In Greece it is served at breakfast with honey, fruit or nuts, and used in dips and sauces; elsewhere, it works just as well with granola, in smoothies or as a topping for savoury dishes. It is high in protein, making it a satisfying breakfast or snack. Pair it with fresh fruit for a simple option, or use it in place of richer cream-based toppings.

How Nutritious Is 3.5% Fat Greek Yogurt?

Nutrient density

High

70/ 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

57/ 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.

Is 3.5% Fat Greek 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 3.5% Fat Greek 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 3.5% Fat Greek 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

3.5% Fat Greek Yogurt Fat Profile

SATURATED

3.83g

MONOUNSATURATED

1.67g

POLYUNSATURATED

0.2g

⚖️

Omega 6:3 ratio 3:1

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

Compare 3.5% Fat Greek Yogurt

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3.5% Fat Greek Yogurt vs Milk51 kcal fewer per 100 g

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Foods Similar to 3.5% Fat Greek Yogurt

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60 kcal

🧀

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🥛

Milk

64 kcal

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61 kcal

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Cream

340 kcal

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Have another question about 3.5% Fat Greek Yogurt?

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026

3.5% Fat Greek Yogurt Calories

Quick answer

3.5% Fat Greek Yogurt Nutrition Facts

3.5% Fat Greek Yogurt nutrition facts table.css-c5434f{font-weight:500;color:#979797;} · 1 serving (medium) (170 g)

How Many Calories in 1 Serving of 3.5% Fat Greek Yogurt?

Frequently Asked Questions About 3.5% Fat Greek Yogurt

What is the difference between 3.5% Fat Greek Yogurt and regular yogurt?

How is 3.5% Fat Greek Yogurt made?

Can you use 3.5% Fat Greek Yogurt instead of sour cream?

Why is there liquid on top of 3.5% Fat Greek Yogurt?

Can you cook with 3.5% Fat Greek Yogurt?

Can you freeze 3.5% Fat Greek Yogurt?

Is 3.5% Fat Greek Yogurt the same as skyr?

Does 3.5% Fat Greek Yogurt contain live cultures?

Can people with lactose intolerance eat 3.5% Fat Greek Yogurt?

How long does 3.5% Fat Greek Yogurt last after opening?

3.5% Fat Greek Yogurt Vitamins & Minerals

3.5% Fat Greek Yogurt Glycemic Index

How to Burn Off 3.5% Fat Greek Yogurt

What is 3.5% Fat Greek Yogurt?

How Nutritious Is 3.5% Fat Greek Yogurt?

Nutrient density

Satiety score

Is 3.5% Fat Greek Yogurt Processed?

Does 3.5% Fat Greek Yogurt Contain Allergens?

Which Diets Is 3.5% Fat Greek Yogurt Good For?

3.5% Fat Greek Yogurt Fat Profile

Compare 3.5% Fat Greek Yogurt

Foods Similar to 3.5% Fat Greek Yogurt

Have another question about 3.5% Fat Greek Yogurt?

3.5% Fat Greek Yogurt nutrition facts table · 1 serving (medium) (170 g)