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95b
Strained Yogurt Calories
High-protein, strained yogurt
CALORIES
GI
POTASSIUM
FIBER
Strained Yogurt Nutrition Facts
Selected: 100 g
59
KCAL / 100G
Carbs
3.6g
· 25%
Protein
10g
· 69%
Fat
0.4g
· 6%
Fiber
0g
Strained Yogurt Vitamins & Minerals
Vitamins
B12
0.9µg · 38% DV
B2
0.23mg · 18% DV
Biotin
4µg · 13% DV
B5
0.5mg · 10% DV
Minerals
Iodine
34µg · 23% DV
Phosphorus
135mg · 19% DV
Calcium
110mg · 11% DV
Zinc
1mg · 9% DV
Strained Yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is 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 Strained Yogurt Contain Allergens?
Contains these allergens:
Which Diets Is 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
Strained Yogurt Fat Profile
SATURATED
0.25g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.02g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Strained Yogurt
Strained Yogurt — Frequently Asked Questions
What is the main difference between strained yogurt and regular yogurt?
Strained yogurt has some of its whey removed, so it is thicker, creamier, and usually more filling than regular yogurt. That texture makes it especially useful for breakfasts, snacks, dips, and sauces.
Is strained 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 satisfying and balanced. For savory meals, it also pairs well with cucumber, herbs, and olive oil.
Is strained yogurt a good post-workout food?
Yes, its protein content makes it a practical post-workout option. Adding a carbohydrate source such as fruit or whole grains can make recovery meals more complete.
Can you eat strained yogurt at night?
Yes, it can be a light and convenient evening snack. People who are sensitive to dairy may prefer a smaller portion if they notice bloating or discomfort before bed.
Does cooking strained yogurt ruin it?
High heat can make it split or become watery. If you use it in soups or hot dishes, gentle heating and tempering usually help preserve a smoother texture.
How long does strained yogurt keep after opening?
After opening, keep it refrigerated, sealed, and use a clean spoon each time. Follow the use-by date and discard it sooner if the smell, taste, or appearance changes.
Can strained yogurt be frozen?
Yes, but freezing often changes the texture and may make it grainier or more watery after thawing. It is usually better after thawing in smoothies, sauces, or cooked recipes than eaten plain.
Is strained yogurt lactose-free?
No, standard strained yogurt is still a dairy food and naturally contains lactose. People with lactose intolerance may tolerate it differently, but lactose-free versions are the safer choice if symptoms are an issue.
Is strained yogurt useful for weight management?
It can be helpful because it is high in protein and low in fat, which may support fullness. The overall effect still depends on portion size and what you mix into it, such as honey, granola, or sweet sauces.
Is strained yogurt good for dips and sauces?
Yes, its thick texture makes dips, dressings, and savory spreads creamier without becoming too runny. It works especially well with garlic, dill, mint, lemon, and cucumber.
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Nutrition data compiled from USDA FoodData Central and scientific sources.