1 serving (medium) of High-protein plain Greek yogurt (170 g) has 199 calories. That works out to 117 calories per 100 g. It contains 11.3 g of carbs, 22.7 g of protein, 5.7 g of fat and 0 g of fiber. Its 1.3 µg of B12 covers 53% of the Daily Value. Its glycemic index is 11 (low), so it raises blood sugar slowly.

High-protein plain Greek yogurt Nutrition Facts

Selected: 1 serving (medium) · 170 g

199

KCAL / 170G

Carbs

11.3g

· 4% DV

Protein

22.7g

· 45% DV

Fat

5.7g

· 7% DV

Fiber

· 0% DV

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

Calories come from: Carbs 24% · Protein 48% · Fat 28%

High-protein plain Greek yogurt nutrition facts table · 1 serving (medium) (170 g)

Nutrient	Amount	% DV
Calories	199 kcal
Total fat	5.7 g	7%
Saturated fat	2.21 g	11%
Trans fat	0.12 g
Sodium	61 mg	3%
Total carbohydrate	11.3 g	4%
Fiber	0 g	0%
Protein	22.7 g	45%

Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.

Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.

Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.

Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.

Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.

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How Many Calories in 1 Serving of High-protein plain Greek yogurt?

Serving	Amount	Calories
1 serving (medium)	170 g	199 kcal
1 teaspoon (small)	5 g	6 kcal
1 tablespoon (small)	15 g	18 kcal
1 ounce (small)	28.4 g	33 kcal
100 g	100 g	117 kcal
½ cup (half)	123 g	144 kcal
1 pack (small)	150 g	176 kcal
1 pack (large)	200 g	234 kcal
1 cup (medium)	245 g	287 kcal

Calculated from 117 calories per 100 g.

Frequently Asked Questions About High-protein plain Greek yogurt

Can high-protein plain Greek yogurt replace sour cream?

Yes, high-protein plain Greek yogurt can replace sour cream in dips, toppings and many sauces. Its tangy taste and thick texture work well, though it is leaner and can split in very hot dishes, so stir it in off the heat.

Can you make high-protein plain Greek yogurt at home?

Yes, you can make a thicker Greek-style yogurt by draining plain yogurt through a fine cloth in the refrigerator. For a genuinely higher-protein product, methods vary: some manufacturers concentrate the milk or add milk proteins, so homemade strained yogurt may differ.

Does high-protein plain Greek yogurt curdle when cooked?

It can curdle if high-protein plain Greek yogurt is boiled or added to a very hot pan. Lower the heat, whisk a little hot liquid into the yogurt first, then stir it into the dish near the end of cooking.

Is high-protein plain Greek yogurt lactose-free?

No, high-protein plain Greek yogurt is not automatically lactose-free. Straining may remove some lactose, but it does not reliably remove all of it. If you avoid lactose, choose a product specifically labeled lactose-free rather than relying on its Greek-style name.

Does high-protein plain Greek yogurt help with weight loss?

High-protein plain Greek yogurt may help you feel full, which can make it a useful choice in a weight-loss eating plan. Pair it with fruit or oats, and watch sweet toppings: the plain yogurt itself does not cause weight loss.

Can you freeze high-protein plain Greek yogurt?

Yes, high-protein plain Greek yogurt can be frozen, but thawing often makes it watery or slightly grainy. Stir it well and use it in smoothies, baking or cooked sauces; the changed texture may be noticeable when eaten plain.

How long does high-protein plain Greek yogurt last after opening?

Keep high-protein plain Greek yogurt covered in the refrigerator after opening and use a clean spoon each time. Follow the storage directions and date on the package; discard it if you see mold or notice an unusual smell.

Is high-protein plain Greek yogurt good to eat after a workout?

Yes, high-protein plain Greek yogurt can be a convenient post-workout food because it provides protein in an easy-to-eat form. Add fruit or cereal if you also want carbohydrates, particularly after a longer or more demanding training session.

What can you mix into high-protein plain Greek yogurt?

High-protein plain Greek yogurt works with berries, sliced fruit, oats, nuts, seeds or a little honey. For a savory bowl, mix in cucumber, garlic and herbs. These additions change the flavor without needing to buy a flavored yogurt.

Is high-protein plain Greek yogurt suitable for babies?

Plain, unsweetened high-protein Greek yogurt can generally be offered once a baby is ready for complementary foods, often around six months. Choose pasteurized yogurt and avoid honey before 12 months; ask your child’s clinician if your baby has a milk allergy or feeding concern.

High-protein plain Greek yogurt Vitamins & Minerals

Vitamins

B12

1.27µg · 53% DV

0.48mg · 37% DV

0.68mg · 14% DV

Biotin

3.4µg · 11% DV

Minerals

Phosphorus

230mg · 33% DV

Selenium

16µg · 29% DV

Iodine

34µg · 23% DV

Calcium

196mg · 20% DV

Potassium ⭐

240mg · 7% DV

Sodium

61mg · 3% DV

High-protein plain Greek yogurt Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

0.7

Low

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

How to Burn Off High-protein plain Greek yogurt

To burn the 199 calories in 1 serving (medium) (170 g):

🚶

49min

Walking (5 km/h)

🏃

20min

Running (8 km/h)

🚴

27min

Cycling

🏊

23min

Swimming

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

What is High-protein plain Greek yogurt?

High-protein plain Greek yogurt is yogurt that has been strained to make it thicker and more concentrated, with no added flavouring. Associated with Greek cooking, it has a gently tangy taste and a dense, creamy texture. It is also familiar in many places as a versatile everyday yogurt, served at breakfast or used in both sweet and savoury dishes.

Top it with fruit, oats or a little honey, or stir it into dips and sauces. Its standout nutritional feature is its protein content; it also provides calcium and vitamin B12. For a lighter topping, choose fresh fruit instead of adding much honey, and use it in place of richer creamy ingredients where its tang suits the dish.

How Nutritious Is High-protein plain Greek yogurt?

Nutrient density

Medium

48/ 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

48/ 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.

Is High-protein plain 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 High-protein plain Greek 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 High-protein plain 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

High-protein plain Greek yogurt Fat Profile

SATURATED

2.21g

MONOUNSATURATED

0.85g

POLYUNSATURATED

0.12g

⚖️

Omega 6:3 ratio 1.8:1

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

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026

High-protein plain Greek yogurt Calories

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High-protein plain Greek yogurt Nutrition Facts

High-protein plain Greek yogurt nutrition facts table.css-c5434f{font-weight:500;color:#979797;} · 1 serving (medium) (170 g)

How Many Calories in 1 Serving of High-protein plain Greek yogurt?

Frequently Asked Questions About High-protein plain Greek yogurt

Can high-protein plain Greek yogurt replace sour cream?

Can you make high-protein plain Greek yogurt at home?

Does high-protein plain Greek yogurt curdle when cooked?

Is high-protein plain Greek yogurt lactose-free?

Does high-protein plain Greek yogurt help with weight loss?

Can you freeze high-protein plain Greek yogurt?

How long does high-protein plain Greek yogurt last after opening?

Is high-protein plain Greek yogurt good to eat after a workout?

What can you mix into high-protein plain Greek yogurt?

Is high-protein plain Greek yogurt suitable for babies?

High-protein plain Greek yogurt Vitamins & Minerals

High-protein plain Greek yogurt Glycemic Index

How to Burn Off High-protein plain Greek yogurt

What is High-protein plain Greek yogurt?

How Nutritious Is High-protein plain Greek yogurt?

Nutrient density

Satiety score

Is High-protein plain Greek yogurt Processed?

Does High-protein plain Greek yogurt Contain Allergens?

Which Diets Is High-protein plain Greek yogurt Good For?

High-protein plain Greek yogurt Fat Profile

Compare High-protein plain Greek yogurt

Foods Similar to High-protein plain Greek yogurt

Have another question about High-protein plain Greek yogurt?

High-protein plain Greek yogurt nutrition facts table · 1 serving (medium) (170 g)