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Greek yogurt 2% Calories
High protein, low fat, probiotic source
CALORIES
GI
POTASSIUM
FIBER
Greek yogurt 2% Nutrition Facts
Selected: 100 g
73
KCAL / 100G
Carbs
3.6g
· 21%
Protein
8.7g
· 52%
Fat
2g
· 27%
Fiber
0g
Greek yogurt 2% Vitamins & Minerals
Vitamins
B12
0.8µg · 33% DV
B2
0.24mg · 18% DV
Biotin
3.2µg · 11% DV
B5
0.5mg · 10% DV
Minerals
Iodine
34µg · 23% DV
Phosphorus
95mg · 14% DV
Calcium
120mg · 12% DV
Zinc
1mg · 9% DV
Greek yogurt 2% Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Greek yogurt 2% 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 2% Contain Allergens?
Contains these allergens:
Which Diets Is Greek yogurt 2% 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
Greek yogurt 2% Fat Profile
SATURATED
1.2g
MONOUNSATURATED
0.5g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 1.7:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Greek yogurt 2%
Greek yogurt 2% — Frequently Asked Questions
What is the main difference between 2% Greek yogurt and regular yogurt?
Greek yogurt is strained to remove part of the whey, giving it a thicker, creamier texture. This process also generally makes it more protein-dense than regular yogurt.
Why can Greek yogurt taste sour or tangy?
Its tang comes from lactic acid produced when yogurt cultures ferment lactose in milk. The specific cultures used, brand, and fermentation time all affect how mild or sharp it tastes.
Is 2% Greek yogurt good after a workout?
It can be a convenient post-workout choice because it provides protein. Pairing it with a carbohydrate food such as fruit or oats can make it a more balanced recovery snack or meal.
Can you eat Greek yogurt before bed?
For most people, Greek yogurt can be a satisfying protein-containing evening snack. However, people with reflux, a sensitive stomach, or lactose intolerance may be more comfortable having it earlier in the evening.
Is Greek yogurt with fruit a healthy combination?
Plain Greek yogurt paired with fresh fruit combines protein with the fiber and micronutrients found in fruit. Choosing plain rather than flavored yogurt also helps avoid unnecessary added sugars.
Can Greek yogurt replace cream in cooking?
Yes, it works well as a lighter creamy addition to soups, sauces, baked potatoes, and dips. To reduce curdling, temper it with a little warm liquid first and avoid boiling it after adding.
How long does Greek yogurt last after opening?
Keep it tightly covered in the refrigerator and ideally use it within several days after opening. Discard it if you notice mold, an unpleasant smell, gas buildup, or unusual discoloration.
Can Greek yogurt be frozen?
It can be frozen, but it may become watery or grainy after thawing. Thawed yogurt is usually best used in smoothies, sauces, or cooked recipes rather than eaten on its own.
Can people with lactose intolerance eat Greek yogurt?
Straining may remove some lactose with the whey, but Greek yogurt is not lactose-free. Individual tolerance varies, so a small serving or a lactose-free version may be a better choice.
Should you pour off the liquid on top of Greek yogurt?
The clear liquid is usually whey, and it is safe to eat. Stirring it back in helps retain moisture and texture, while pouring it off will make the yogurt thicker.
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Nutrition data compiled from USDA FoodData Central and scientific sources.