1 cup (medium) of Full-Fat Strained Yogurt (200 g) has 240 calories. That works out to 120 calories per 100 g. It contains 8 g of carbs, 13 g of protein, 16 g of fat and 0 g of fiber. Its 0.7 mg of B2 covers 54% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Full-Fat Strained Yogurt?

Full-fat strained yogurt is made by draining yogurt to remove some of its whey, leaving a thick, smooth texture and a gently tangy taste. It is common in Turkey, where it may be eaten plain at breakfast, served with fruit or honey, or spooned alongside savoury dishes. Stirred with cucumber, garlic and herbs, it also makes a simple dip or a thicker take on cacık. Its full-fat richness makes it satisfying, while it still provides protein. For a lighter serving, use a smaller spoonful as a topping or loosen it with water and fresh herbs.

Full-Fat Strained Yogurt Nutrition Facts

Selected: 100 g

120

KCAL / 100G

Carbs

· 1% DV

Protein

6.5g

· 13% DV

Fat

· 10% DV

Fiber

· 0% DV

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

Calories come from: Carbs 14% · Protein 23% · Fat 63%

Full-Fat Strained Yogurt Vitamins & Minerals

Vitamins

0.35mg · 27% DV

B12

0.5µg · 21% DV

Biotin

4µg · 13% DV

0.45mg · 9% DV

Minerals

Phosphorus

95mg · 14% DV

Calcium

120mg · 12% DV

Iodine

15µg · 10% DV

Zinc

1mg · 9% DV

How Nutritious Is Full-Fat Strained Yogurt?

Nutrient density

High

65/ 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

38/ 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.

Full-Fat Strained Yogurt Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

1.4

Low

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

How to Burn Off Full-Fat Strained Yogurt

To burn the 120 calories in 100 g:

🚶

30min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

Swimming

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

Is Full-Fat 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 Full-Fat 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 Full-Fat 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

— Not suitable

Low FODMAP

— Not suitable

Full-Fat Strained Yogurt Fat Profile

SATURATED

5.1g

MONOUNSATURATED

2.1g

POLYUNSATURATED

0.16g

⚖️

Omega 6:3 ratio 3:1

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

Compare Full-Fat Strained Yogurt

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Full-Fat Strained Yogurt vs Tulum Cheese250 kcal fewer per 100 g

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Foods Similar to Full-Fat 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

Frequently Asked Questions About Full-Fat Strained Yogurt

How is full-fat strained yogurt different from regular yogurt?

Full-fat strained yogurt is regular yogurt that has been drained to remove some of its liquid whey. That gives it a thicker, denser texture, so it behaves differently in dips, sauces, and recipes that need a creamy consistency.

Is full-fat strained yogurt the same as Greek yogurt?

They are similar, but the names do not always mean exactly the same product. Both are strained and thick, while straining methods and final texture can vary by producer; they can usually be swapped in recipes.

How do you make full-fat strained yogurt at home?

To make full-fat strained yogurt at home, place plain full-fat yogurt in a clean, fine cloth or coffee filter set over a bowl and refrigerate it. Drain it until it reaches the thickness you want, rather than leaving it at room temperature.

Why does full-fat strained yogurt have liquid on top?

The liquid is whey separating naturally from the yogurt, and it does not by itself mean the yogurt has spoiled. Stir it back in or use it in smoothies, soups, or baking; discard the yogurt if it has mold or an unusual smell.

Can you use full-fat strained yogurt instead of sour cream?

Yes, full-fat strained yogurt can replace sour cream in many dips, toppings, and cold sauces, with a tangy flavor and thick texture. In hot dishes, stir it in gently off the heat to reduce the chance of curdling.

Can full-fat strained yogurt be used in cooking without curdling?

Yes, it can be used in cooked dishes, but high heat can make it separate. Whisk it with a little warm liquid before adding it, stir it in near the end, and avoid bringing the dish to a boil afterward.

Can you freeze full-fat strained yogurt?

Yes, full-fat strained yogurt can be frozen, but thawing may make it grainy or watery. It works better after thawing in cooked dishes, soups, or blended sauces than eaten plain for its original smooth texture.

How should you store opened full-fat strained yogurt?

Keep opened full-fat strained yogurt covered in the refrigerator and use a clean spoon each time. Follow the package’s storage and use-by instructions, and throw it away if you notice mold, an unusual odor, or a marked change in color.

What can you make with full-fat strained yogurt besides a dip?

Full-fat strained yogurt works well in marinades, salad dressings, chilled soups, and as a topping for roasted vegetables or baked potatoes. Its dense texture also makes it useful in baking, where it can add moisture to cakes and muffins.

Does heating full-fat strained yogurt destroy its probiotics?

Yes, heating full-fat strained yogurt can reduce or destroy its live cultures, especially when it is cooked thoroughly. For a dish where you want to retain live cultures, add the yogurt after cooking, once the food has cooled slightly.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 30, 2026