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Strained yogurt Calories
High-protein, strained yogurt
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Strained yogurt (200 g) has 118 calories. That works out to 59 calories per 100 g. It contains 7.2 g of carbs, 20 g of protein, 0.8 g of fat and 0 g of fiber. Its 1.6 µg of B12 covers 67% of the Daily Value. Its glycemic index is 11 (low), so it raises blood sugar slowly.
Strained yogurt Nutrition Facts
Selected: 1 cup (medium) · 200 g
118
KCAL / 200G
Carbs
7.2g
· 3% DV
Protein
20g
· 40% DV
Fat
0.8g
· 1% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 25% · Protein 69% · Fat 6%
Strained yogurt nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 118 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.4 g | 2% |
| Trans fat | 0 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 7.2 g | 3% |
| Fiber | 0 g | 0% |
| Protein | 20 g | 40% |
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 Cup of Strained yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 118 kcal |
| 1 tablespoon (small) | 15 g | 9 kcal |
| 2 tablespoon (medium) | 30 g | 18 kcal |
| 100 g | 100 g | 59 kcal |
| 1 serving (medium) | 100 g | 59 kcal |
| 1 piece (medium) | 125 g | 74 kcal |
| 1 cup (small) | 150 g | 89 kcal |
| 1 cup (large) | 250 g | 148 kcal |
| 1 serving (large) | 300 g | 177 kcal |
Calculated from 59 calories per 100 g.
Frequently Asked Questions About Strained yogurt
Is strained yogurt the same as Greek yogurt?
They are very similar: Greek yogurt is typically made by straining yogurt to remove whey, while “strained yogurt” describes the broader method. Texture and taste vary by brand and how thoroughly the yogurt is strained.
How is strained yogurt different from regular yogurt?
Strained yogurt has had some whey removed, so it is thicker and denser than regular yogurt. The straining method also changes its texture, making it useful when a recipe needs a creamy consistency that will not run.
How do you make strained yogurt at home?
You can make strained yogurt by draining plain yogurt through clean cheesecloth or a fine sieve in the refrigerator. Drain it until it reaches the thickness you want, and keep the collected whey for another recipe if desired.
Can strained yogurt replace sour cream?
Yes, strained yogurt can replace sour cream in dips, toppings, and many sauces. Its tangy flavor is similar, but it is less rich; for hot dishes, stir it in off the heat or temper it first to reduce the risk of curdling.
Why does strained yogurt get watery, and should you drain it?
Strained yogurt can release whey as it sits, and this separation is normal. Stir the liquid back in for a softer texture, or pour it off if you want the yogurt thicker; the whey can also be added to smoothies or dough.
How should you store strained yogurt after opening?
Keep strained yogurt covered in the refrigerator and use a clean utensil each time. Follow the package’s use-by guidance, and discard it if you notice mold, an unusual odor, or an unexpected change in color or texture.
Can you freeze strained yogurt?
Yes, strained yogurt can be frozen, but thawing may make it grainy or watery. It works best after thawing in cooked dishes, sauces, or baking rather than as a smooth topping; stir it well before using.
Can you cook with strained yogurt without it curdling?
Yes, but avoid adding cold strained yogurt directly to a boiling dish. Whisk it with a little warm liquid first, then stir it in gradually over low heat; adding it near the end also helps protect its texture.
Is strained yogurt lactose-free?
No, strained yogurt is not necessarily lactose-free. Straining and fermentation may reduce some lactose, but the amount varies and enough can remain to cause symptoms in people with lactose intolerance.
Is strained yogurt good for you?
Yes, strained yogurt can be a nourishing choice: it provides protein and live cultures when the product contains them. Choose plain versions if you want to avoid added sugar, and pair it with fruit, oats, or savory foods.
Strained yogurt Vitamins & Minerals
Vitamins
B12
1.6µg · 67% DV
B2
0.4mg · 31% DV
Biotin
6.4µg · 21% DV
B5
1mg · 20% DV
Minerals
Phosphorus
270mg · 39% DV
Calcium
220mg · 22% DV
Iodine
32µg · 21% DV
Selenium
7µg · 13% DV
Potassium ⭐
282mg · 8% DV
Sodium
72mg · 3% DV
Strained yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Strained yogurt
To burn the 118 calories in 1 cup (medium) (200 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Strained yogurt?
Strained yogurt is made by draining whey from regular yogurt, leaving a thicker, denser yogurt with a pleasantly tangy flavour. It is familiar across Turkey and much of the Eastern Mediterranean, where it may be made at home or bought ready to eat.
Its creamy texture works at breakfast with bread, fruit or savoury dishes, and it is also served as a dip or spooned over cooked vegetables and grilled meats. Stir in herbs or garlic for a simple accompaniment, or use it in place of a richer topping. Straining concentrates its protein, making it a protein-rich option; it provides 10 g per 100 g. Choose plain yogurt and add your own toppings to keep the meal simple.
How Nutritious Is Strained yogurt?
Nutrient density
High
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
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 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 Strained yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Strained yogurt Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Strained yogurt Fat Profile
SATURATED
0.4g
MONOUNSATURATED
0.2g
POLYUNSATURATED
0.1g
Omega 6:3 ratio 1.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.