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Greek Yogurt Calories
High protein, probiotic, low sugar
CALORIES
GI
POTASSIUM
FIBER
Greek Yogurt Nutrition Facts
Selected: 100 g
59
KCAL / 100G
Carbs
3.6g
· 25%
Protein
10g
· 69%
Fat
0.4g
· 6%
Fiber
0g
Greek Yogurt Vitamins & Minerals
Vitamins
B12
0.75µg · 31% DV
B2
0.36mg · 28% DV
B5
0.45mg · 9% DV
Biotin
2µg · 7% DV
Minerals
Phosphorus
135mg · 19% DV
Calcium
110mg · 11% DV
Zinc
1mg · 9% DV
Iodine
10µg · 7% DV
Greek Yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is 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 Greek Yogurt Contain Allergens?
Contains these allergens:
Which Diets Is 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
— Not suitable
Low FODMAP
— Not suitable
Greek Yogurt Fat Profile
SATURATED
0.25g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Greek Yogurt
Greek Yogurt — Frequently Asked Questions
How is Greek yogurt different from regular yogurt?
Greek yogurt is strained, so it has a thicker texture and a more concentrated taste. That makes it especially useful in dips, sauces, and higher-protein snacks.
Is Greek yogurt a good post-workout food?
Yes, it can be a convenient post-workout option because it provides protein and is easy to pair with fruit or grains. Adding a carbohydrate source can make recovery more balanced.
Can you eat Greek yogurt at night?
For most people, yes; it is light and protein-rich, so it works well as an evening snack. If you are sensitive to dairy, eating it right before bed may be less comfortable.
Does heating Greek yogurt ruin it?
High heat can make it split or become watery. If you want to use it in hot dishes, stir it in gently at the end rather than boiling it.
How should Greek yogurt be stored after opening?
Keep it refrigerated and tightly sealed. Using a clean spoon and avoiding long time at room temperature helps preserve freshness.
Can Greek yogurt be frozen?
Yes, but the texture often changes after thawing and may become grainy or watery. It is usually better frozen for cooking or blending than for eating plain.
What foods pair well with Greek yogurt for a more balanced meal?
It pairs well with fruit, oats, nuts, seeds, cucumbers, herbs, and whole grains. These combinations can add fiber, healthy fats, or extra energy depending on your goal.
Is Greek yogurt lactose-free?
Not always. Some people tolerate it better than regular yogurt, but anyone with lactose intolerance should check the label and test their own tolerance.
Is Greek yogurt a weight-loss miracle food?
No single food causes weight loss on its own. Greek yogurt can be helpful because it is filling and protein-rich, but overall eating pattern and portion size still matter most.
Who should be careful with Greek yogurt?
People with a dairy allergy should avoid it because it is a dairy food. Those with lactose intolerance, a very sensitive stomach, or medical advice to limit protein should also be mindful.
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Nutrition data compiled from USDA FoodData Central and scientific sources.