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Greek yogurt (unsweetened) Calories
High protein, low sugar, probiotic
CALORIES
GI
POTASSIUM
FIBER
Greek yogurt (unsweetened) Nutrition Facts
Selected: 100 g
59
KCAL / 100G
Carbs
3.6g
· 25%
Protein
10g
· 69%
Fat
0.4g
· 6%
Fiber
0g
Greek yogurt (unsweetened) Vitamins & Minerals
Vitamins
B12
0.75µg · 31% DV
B2
0.23mg · 18% DV
Biotin
3.2µg · 11% DV
B5
0.36mg · 7% DV
Minerals
Phosphorus
135mg · 19% DV
Calcium
110mg · 11% DV
Zinc
1mg · 9% DV
Iodine
14µg · 9% DV
Greek yogurt (unsweetened) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Greek yogurt (unsweetened) 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 (unsweetened) Contain Allergens?
Contains these allergens:
Which Diets Is Greek yogurt (unsweetened) 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 (unsweetened) Fat Profile
SATURATED
0.25g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Greek yogurt (unsweetened)
Greek yogurt (unsweetened) — Frequently Asked Questions
What’s the main difference between Greek yogurt and regular yogurt?
Greek yogurt is strained to remove part of the whey, so it ends up thicker and more concentrated. That gives it a creamier texture and typically a more protein-forward profile per spoonful.
Is unsweetened Greek yogurt better on its own or with other foods?
It works both ways, but pairing it with fruit, oats, nuts, or seeds usually makes it more filling and balanced. Because it’s unsweetened, it also fits savory combinations like herbs, cucumber, or olive oil.
Is Greek yogurt a good post-workout food?
Yes, it can be a convenient post-workout option because it provides protein. Pairing it with fruit or oats can make it a more complete recovery snack by adding carbohydrates.
Can you eat Greek yogurt at night?
For many people, yes—it can be a light evening snack. If you’re sensitive to dairy or prone to reflux, your own tolerance matters more than the clock.
How do you stop Greek yogurt from curdling in hot dishes?
Add it gently rather than exposing it to high heat all at once. Tempering it with a little warm liquid first and avoiding a hard boil helps keep the texture smooth.
Can Greek yogurt be frozen?
Yes, but the texture often changes after thawing and may become grainy or watery. It’s usually best used afterward in smoothies, sauces, or cooked recipes rather than eaten plain.
How long does Greek yogurt keep after opening?
Once opened, it should be kept refrigerated and used within a few days for best quality. If you notice mold, an unusually sharp smell, or obvious spoilage, discard it.
Is Greek yogurt easier to tolerate if you’re lactose intolerant?
Some people tolerate fermented dairy better, but that doesn’t mean it’s safe for everyone with lactose intolerance. It is not suitable for people with a milk allergy, because it still contains dairy proteins.
Can Greek yogurt replace sour cream or mayonnaise?
Often yes, especially in dips, dressings, and toppings. It gives a tangy, creamy result and can add protein while keeping the ingredient list simple.
Does ‘natural’ or minimally processed mean you can eat unlimited amounts?
No—minimally processed doesn’t mean portion size stops mattering. Overall meal balance, what you mix into it, and your own digestion still count.
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Nutrition data compiled from USDA FoodData Central and scientific sources.