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Metro strained yogurt Calories
Source of protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Metro strained yogurt (150 g) has 203 calories. That works out to 135 calories per 100 g. It contains 6.1 g of carbs, 9.3 g of protein, 15 g of fat and 0 g of fiber. Its 0.7 µg of B12 covers 28% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Metro strained yogurt Nutrition Facts
Selected: 1 serving (medium) · 150 g
203
KCAL / 150G
Carbs
6.1g
· 2% DV
Protein
9.3g
· 19% DV
Fat
15g
· 19% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 12% · Protein 19% · Fat 69%
Metro strained yogurt nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 203 kcal | |
| Total fat | 15 g | 19% |
| Saturated fat | 9.45 g | 47% |
| Trans fat | 0.45 g | |
| Sodium | 72 mg | 3% |
| Total carbohydrate | 6.1 g | 2% |
| Fiber | 0 g | 0% |
| Protein | 9.3 g | 19% |
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 Metro strained yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 203 kcal |
| 1 ounce (small) | 28 g | 38 kcal |
| 2 tablespoon (small) | 30 g | 41 kcal |
| 4 tablespoon (medium) | 60 g | 81 kcal |
| 100 g | 100 g | 135 kcal |
| 1 cup (medium) | 120 g | 162 kcal |
| 1 serving (large) | 200 g | 270 kcal |
| 1 pack (large) | 400 g | 540 kcal |
Calculated from 135 calories per 100 g.
Frequently Asked Questions About Metro strained yogurt
Is Metro strained yogurt the same as Greek yogurt?
Metro strained yogurt is similar to Greek yogurt because both are thick yogurts made by draining away some whey. The terms are often used for comparable styles, but recipes and texture can vary by product, so they are not always identical.
Can Metro strained yogurt replace sour cream?
Yes, Metro strained yogurt can replace sour cream in dips, toppings, and many sauces, with a thicker, tangier result. For a looser topping, stir in a little water or milk; avoid boiling it in a hot sauce, where it may split.
Can you use Metro strained yogurt in smoothies?
Yes, Metro strained yogurt works well in smoothies and makes them thicker and creamier. Blend it with fruit and enough liquid to reach the consistency you want; add the yogurt gradually if you prefer a drinkable rather than spoon-thick smoothie.
How do you make tzatziki with Metro strained yogurt?
You can make tzatziki with Metro strained yogurt by mixing it with grated, well-drained cucumber, garlic, lemon juice, and herbs such as dill or mint. Since the yogurt is already thick, add only a little liquid if you want a looser dip.
Can Metro strained yogurt be used instead of regular yogurt in baking?
Yes, Metro strained yogurt can replace regular yogurt in many baking recipes, but its thicker consistency can make batter denser. Thin it with a little milk or water to resemble regular yogurt, especially when the recipe relies on a pourable batter.
Why does Metro strained yogurt separate in a hot dish?
Metro strained yogurt can separate when heated quickly or boiled because high heat makes the dairy proteins tighten. Stir it with a little warm liquid first, then add it off the heat or over low heat, and avoid letting the dish boil.
Is the liquid on Metro strained yogurt safe to stir in?
Yes, the clear liquid on Metro strained yogurt is usually whey, and you can stir it back in for a softer consistency. If the product has an unusual smell, visible mold, or an unexpected color change, discard it instead.
How long does Metro strained yogurt last after opening?
Metro strained yogurt should be kept covered in the refrigerator after opening, with a clean utensil used each time. The usable period varies by product, so follow its package instructions and discard it if you notice mold, an off smell, or unusual changes.
Can Metro strained yogurt be frozen?
Yes, you can freeze Metro strained yogurt, but thawing can leave it grainy or separated. Stir it well after thawing and use it in cooked dishes, sauces, or smoothies, where the texture change is less noticeable.
Can Metro strained yogurt be used as a marinade for chicken?
Yes, Metro strained yogurt makes a useful chicken marinade: mix it with spices, garlic, and lemon, then coat the chicken and refrigerate it while it marinates. Its thick texture clings well, but discard any marinade that touched raw chicken.
Metro strained yogurt Vitamins & Minerals
Vitamins
B12
0.68µg · 28% DV
B2
0.35mg · 27% DV
Biotin
5.25µg · 18% DV
Vitamin A
112.5µg · 13% DV
Minerals
Phosphorus
173mg · 25% DV
Iodine
33µg · 22% DV
Calcium
218mg · 22% DV
Selenium
5.25µg · 10% DV
Potassium ⭐
248mg · 7% DV
Sodium
72mg · 3% DV
Metro strained yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Metro strained yogurt
To burn the 203 calories in 1 serving (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Metro strained yogurt?
Metro strained yogurt is a packaged yogurt with a thicker, creamier consistency than regular yogurt, made by draining off some of the whey. Its gentle tang works well on its own or with fruit, honey, herbs or cucumber. In Turkey, strained yogurt commonly appears at breakfast and alongside savoury dishes; it is also used in dips and preparations such as cacık. Elsewhere, it can be served as a topping, stirred into sauces or enjoyed as a snack.
It provides protein and calcium, with 6.2 g of protein per 100 g. For a simple snack, pair a modest serving with fresh fruit, or use it in place of a richer dip alongside vegetables.
How Nutritious Is Metro strained yogurt?
Nutrient density
High
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
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 Metro 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 Metro strained yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Metro strained 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
✓ Suitable
Low FODMAP
— Not suitable
Metro strained yogurt Fat Profile
SATURATED
9.45g
MONOUNSATURATED
4.2g
POLYUNSATURATED
0.38g
Omega 6:3 ratio 3.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.