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Greek yogurt, 5% fat Calories
High-protein, moderate-fat strained yogurt
CALORIES
GI
POTASSIUM
FIBER
Greek yogurt, 5% fat Nutrition Facts
Selected: 100 g
97
KCAL / 100G
Carbs
3.6g
· 15%
Protein
8.8g
· 37%
Fat
5g
· 48%
Fiber
0g
Greek yogurt, 5% fat Vitamins & Minerals
Vitamins
B12
0.5µg · 21% DV
B2
0.23mg · 18% DV
Biotin
3.5µg · 12% DV
B5
0.45mg · 9% DV
Minerals
Phosphorus
135mg · 19% DV
Iodine
22µg · 15% DV
Calcium
110mg · 11% DV
Zinc
1mg · 9% DV
Greek yogurt, 5% fat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Greek yogurt, 5% fat 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, 5% fat Contain Allergens?
Contains these allergens:
Which Diets Is Greek yogurt, 5% fat 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
Greek yogurt, 5% fat Fat Profile
SATURATED
3.2g
MONOUNSATURATED
1.4g
POLYUNSATURATED
0.15g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Greek yogurt, 5% fat
Greek yogurt, 5% fat — Frequently Asked Questions
How is 5% Greek yogurt different from regular yogurt?
Greek yogurt is strained, giving it a thicker, creamier texture than regular yogurt. Straining generally concentrates the protein and makes it more filling.
What can I eat with 5% Greek yogurt for breakfast?
It works well with fruit, oats, nuts, or chia seeds in a sweet breakfast bowl. For a savory option, combine it with cucumber, herbs, olive oil, and spices as a dip or spread.
Is 5% Greek yogurt a good post-workout food?
Its protein content makes it a practical post-workout snack or meal component. Pairing it with fruit or a whole-grain food provides a more balanced recovery option with both protein and carbohydrate.
Can I eat Greek yogurt at night?
Yes, if it fits your overall appetite and meal pattern. Its rich texture may feel heavy close to bedtime for some people, especially those prone to reflux.
Can 5% Greek yogurt be heated in cooking?
Yes, but it can split when exposed to high heat. Stir a little hot liquid into the yogurt first, then add it to soups or sauces over low heat rather than boiling it.
Why does Greek yogurt sometimes taste very tangy?
Its tang comes from lactic acid produced by live cultures during fermentation. A longer fermentation period or more time in storage can make that flavor seem sharper.
How should opened 5% Greek yogurt be stored?
Keep it tightly covered in the refrigerator and always use a clean spoon. Discard it if you notice mold, an unusual odor, gas formation, or a clear color change.
Can 5% Greek yogurt be frozen?
It can be frozen, but thawing often causes separation and a grainier texture. Thawed yogurt is usually best used in smoothies, sauces, or cooked recipes rather than eaten plain.
Does liquid on top of Greek yogurt mean it has gone bad?
No. The clear liquid is usually whey, and it is not usually a sign of spoilage; simply stir it back in if the yogurt smells and looks normal. Throw it away if there is mold or an off smell.
Can people with lactose intolerance eat 5% Greek yogurt?
Some people tolerate Greek yogurt better than milk because fermentation and straining may reduce lactose, but it is not lactose-free. Start with a small serving if tolerated, while people with a milk allergy should avoid it entirely.
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Nutrition data compiled from USDA FoodData Central and scientific sources.