1 cup (medium) of Homemade strained yogurt (200 g) has 130 calories. That works out to 65 calories per 100 g. It contains 7 g of carbs, 13 g of protein, 6 g of fat and 0 g of fiber. Its 1.4 µg of B12 covers 58% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

Homemade strained yogurt Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.5g

· 1% DV

Protein

6.5g

· 13% DV

Fat

· 4% DV

Fiber

· 0% DV

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

Calories come from: Carbs 21% · Protein 39% · Fat 40%

Homemade strained yogurt Vitamins & Minerals

Vitamins

B12

0.7µg · 29% DV

0.22mg · 17% DV

Biotin

2.5µg · 8% DV

0.35mg · 7% DV

Minerals

Phosphorus

95mg · 14% DV

Calcium

120mg · 12% DV

Iodine

16µg · 11% DV

Zinc

1mg · 9% DV

How Nutritious Is Homemade strained yogurt?

Nutrient density

High

70/ 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

43/ 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.

Homemade strained yogurt Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Homemade strained yogurt

To burn the 65 calories in 100 g:

🚶

16min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

9min

Cycling

🏊

8min

Swimming

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

Is Homemade strained 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 Homemade strained 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 Homemade strained yogurt 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

Homemade strained yogurt Fat Profile

SATURATED

1.9g

MONOUNSATURATED

0.8g

POLYUNSATURATED

0.08g

⚖️

Omega 6:3 ratio 3:1

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

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Frequently Asked Questions About Homemade strained yogurt

How should homemade strained yogurt be stored?

Keep it refrigerated in a clean, covered container and always use a clean spoon. Because it is homemade, use it promptly and discard it if you notice mold, discoloration, an unusual smell, or gas formation.

Can homemade strained yogurt be frozen?

Yes, but it may release water and become grainy or less creamy after thawing. Thawed yogurt works best in blended uses such as soups, sauces, dips, or smoothies.

How is strained yogurt different from regular yogurt in cooking?

Strained yogurt is thicker and more concentrated, so it holds up well in dips, spreads, mezze, and creamy desserts. Regular yogurt is more fluid and is often easier to use in soups, drinks, and marinades.

Why does homemade strained yogurt taste very sour or bitter?

A sour taste usually develops when yogurt ferments for too long or sits for too many days. Bitterness, mold, fizzing, or an off odor can indicate spoilage, so the yogurt should not be eaten.

Why does strained yogurt curdle in hot dishes?

High heat and sudden temperature changes can cause the milk proteins to separate. Temper the yogurt with a little warm cooking liquid first, then stir it in over low heat without boiling.

What can I pair with strained yogurt for a more balanced snack?

Pair it with fruit, oats, walnuts, or almonds for a more satisfying snack. For a savory option, serve it with cucumber, herbs, olive oil, and whole-grain bread.

Can strained yogurt be used as a chicken or meat marinade?

Yes. Its acidity helps tenderize the surface of meat while helping spices cling to it. Marinate in the refrigerator, and never reuse yogurt that has touched raw meat as a serving sauce.

Is it okay to eat strained yogurt at night?

Yes, it can be eaten in the evening as part of a light meal or snack. People prone to reflux or indigestion may prefer a smaller serving and avoid eating it immediately before lying down.

Is homemade strained yogurt suitable for people with lactose intolerance?

Straining can remove some lactose with the whey, but strained yogurt is not lactose-free. Tolerance varies, so people with lactose intolerance should start with a small amount or choose a lactose-free alternative.

Does homemade strained yogurt always contain probiotics?

Live cultures depend on the starter used and how the yogurt is stored, so homemade yogurt does not automatically guarantee a probiotic effect. Prolonged high-heat cooking can reduce the number of live cultures.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026