1 cup (medium) of Nonfat Greek Yogurt (170 g) has 97 calories. That works out to 57 calories per 100 g. It contains 6.1 g of carbs, 17.5 g of protein, 0.3 g of fat and 0 g of fiber. Its 1.5 µg of B12 covers 64% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

Nonfat Greek Yogurt Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.6g

· 1% DV

Protein

10.3g

· 21% DV

Fat

0.2g

· 0% DV

Fiber

· 0% DV

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

Calories come from: Carbs 25% · Protein 72% · Fat 3%

Nonfat Greek Yogurt Vitamins & Minerals

Vitamins

B12

0.9µg · 38% DV

0.23mg · 18% DV

0.5mg · 10% DV

Biotin

2µg · 7% DV

Minerals

Phosphorus

110mg · 16% DV

Iodine

20µg · 13% DV

Calcium

110mg · 11% DV

Selenium

6µg · 11% DV

How Nutritious Is Nonfat Greek Yogurt?

Nutrient density

High

60/ 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

50/ 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.

Nonfat Greek 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 Nonfat Greek Yogurt

To burn the 57 calories in 100 g:

🚶

14min

Walking (5 km/h)

🏃

6min

Running (8 km/h)

🚴

8min

Cycling

🏊

7min

Swimming

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

Is Nonfat 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 Nonfat 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 Nonfat Greek 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

Nonfat Greek Yogurt Fat Profile

SATURATED

0.1g

MONOUNSATURATED

0.04g

POLYUNSATURATED

0.02g

⚖️

Omega 6:3 ratio 1:1

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

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Foods Similar to Nonfat Greek Yogurt

🥒

Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

Yogurt

61 kcal

🥛

Cream

340 kcal

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White Cheese

270 kcal

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320 kcal

Frequently Asked Questions About Nonfat Greek Yogurt

How is nonfat Greek yogurt different from regular yogurt?

Greek yogurt is strained, which gives it a thicker texture and generally concentrates its protein while removing some of the whey and lactose. The nonfat version is less rich and creamy than full-fat Greek yogurt.

Is nonfat Greek yogurt good after a workout?

Yes. Its protein makes it a convenient post-workout food, and pairing it with fruit or oats adds carbohydrate for a more complete recovery snack or meal.

How can I make nonfat Greek yogurt more filling for breakfast?

Add oats, chia or ground flaxseed, nuts, and fruit to bring in fiber, texture, and satisfying fats. For a savory breakfast, try it with cucumber, herbs, and whole-grain toast.

Will nonfat Greek yogurt curdle when cooked?

It can curdle if boiled or added to very hot food too quickly. Temper it with a little warm liquid first, then stir it into sauces or soups over low heat without boiling.

Does a sour or bitter taste mean nonfat Greek yogurt has spoiled?

A mild tang is normal, but bitterness, a yeasty smell, mold, unusual discoloration, or a fizzy appearance can indicate spoilage. Discard it if any of these signs are present.

How should opened nonfat Greek yogurt be stored?

Keep it refrigerated with the lid tightly closed, and use a clean spoon each time. Follow the package use-by date and opened-product guidance, and do not leave it at room temperature for extended periods.

Can nonfat Greek yogurt be frozen?

Yes, but it may separate and become grainy after thawing. Thawed yogurt is usually best used in smoothies, soups, baking, or sauces rather than eaten plain.

Can people with lactose intolerance eat nonfat Greek yogurt?

Straining may lower lactose compared with regular yogurt, but nonfat Greek yogurt is not necessarily lactose-free. Individual tolerance varies, so start with a small amount or choose a labeled lactose-free product.

Will eating nonfat Greek yogurt at night cause weight gain?

Eating yogurt at night does not by itself cause weight gain; overall food intake and eating patterns matter more. A plain, unsweetened option can make a satisfying evening snack.

Does nonfat Greek yogurt contain probiotics?

Many products contain live yogurt cultures, but probiotic content and benefits vary by brand and strain. Check the label for “live and active cultures,” since heat-treated products may not contain live cultures.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: August 21, 2026