1 serving (medium) of Plain whole milk Greek yogurt (5% fat) (170 g) has 165 calories. That works out to 97 calories per 100 g. It contains 6.6 g of carbs, 15 g of protein, 8.5 g of fat and 0 g of fiber. Its 0.9 µg of B12 covers 35% of the Daily Value. Its glycemic index is 11 (low), so it raises blood sugar slowly.

Plain whole milk Greek yogurt (5% fat) Nutrition Facts

Selected: 1 serving (medium) · 170 g

165

KCAL / 170G

Carbs

6.6g

· 2% DV

Protein

15g

· 30% DV

Fat

8.5g

· 11% DV

Fiber

· 0% DV

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

Calories come from: Carbs 16% · Protein 37% · Fat 47%

Plain whole milk Greek yogurt (5% fat) nutrition facts table · 1 serving (medium) (170 g)

Nutrient	Amount	% DV
Calories	165 kcal
Total fat	8.5 g	11%
Saturated fat	5.44 g	27%
Trans fat	0.31 g
Sodium	61 mg	3%
Total carbohydrate	6.6 g	2%
Fiber	0 g	0%
Protein	15 g	30%

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 Plain whole milk Greek yogurt (5% fat)?

Serving	Amount	Calories
1 serving (medium)	170 g	165 kcal
2 tablespoon (small)	30 g	29 kcal
4 tablespoon (medium)	60 g	58 kcal
100 g	100 g	97 kcal
½ cup (half)	120 g	116 kcal
1 piece (small)	150 g	146 kcal
0.75 cup (medium)	170 g	165 kcal
1 piece (medium)	170 g	165 kcal
1 piece (large)	200 g	194 kcal
1 cup (large)	227 g	220 kcal

Calculated from 97 calories per 100 g.

Frequently Asked Questions About Plain whole milk Greek yogurt (5% fat)

What makes plain whole milk Greek yogurt different from regular yogurt?

Plain whole milk Greek yogurt is strained to remove some of the liquid whey, giving it a thicker texture than regular yogurt. Straining also makes it a convenient base for dips and sauces that need to cling to food.

Does plain whole milk Greek yogurt contain live probiotics?

Plain whole milk Greek yogurt can contain live cultures when it is made with active yogurt cultures and has not been heat-treated after fermentation. Cultures may vary between products, so probiotic effects should not be assumed from the Greek-style name alone.

Can plain whole milk Greek yogurt be used in cooking?

Yes, plain whole milk Greek yogurt works in many cooked dishes, but high heat can make it separate. Stir it in near the end of cooking, or gradually mix in a little hot liquid first to warm it before adding.

Can plain whole milk Greek yogurt replace sour cream?

Yes, plain whole milk Greek yogurt can replace sour cream in dips, toppings, and many recipes. Its tangy taste and thick texture work especially well on baked potatoes, tacos, and soups; avoid boiling it in hot sauces.

Can you freeze plain whole milk Greek yogurt?

Yes, plain whole milk Greek yogurt can be frozen, though thawing may leave it watery or grainy. Stir it well and use it in smoothies, baking, or cooked dishes rather than expecting the original creamy texture.

How long does plain whole milk Greek yogurt last after opening?

Keep plain whole milk Greek yogurt covered and refrigerated, and use a clean spoon each time. Use it within several days of opening; discard it if you see mold or notice an unusual smell or appearance.

Is plain whole milk Greek yogurt lower in lactose than regular yogurt?

Plain whole milk Greek yogurt may contain less lactose than regular yogurt because some whey is removed during straining, but it is not necessarily lactose-free. People with lactose intolerance can still have symptoms, depending on their individual tolerance.

Does plain whole milk Greek yogurt help you feel full?

Yes, its thick texture and protein content can make plain whole milk Greek yogurt a filling snack or meal component. Pair it with fruit, oats, or nuts for a more substantial option instead of relying on it as a meal by itself.

Can plain whole milk Greek yogurt be used in baking?

Yes, plain whole milk Greek yogurt can add moisture and tenderness to muffins, quick breads, and cakes. Use it in place of some of the sour cream or other thick dairy ingredient, but expect a slight tang in the finished bake.

How do you make plain whole milk Greek yogurt at home?

Make plain whole milk Greek yogurt by fermenting milk with yogurt cultures, then straining the set yogurt through a clean cloth or fine sieve in the refrigerator. Longer straining creates a thicker result; the drained whey can be saved for other recipes.

Plain whole milk Greek yogurt (5% fat) Vitamins & Minerals

Vitamins

B12

0.85µg · 35% DV

0.39mg · 30% DV

Biotin

5.95µg · 20% DV

0.77mg · 15% DV

Minerals

Phosphorus

230mg · 33% DV

Calcium

187mg · 19% DV

Selenium

8.16µg · 15% DV

Iodine

20µg · 13% DV

Potassium ⭐

240mg · 7% DV

Sodium

61mg · 3% DV

Plain whole milk Greek yogurt (5% fat) 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 Plain whole milk Greek yogurt (5% fat)

To burn the 165 calories in 1 serving (medium) (170 g):

🚶

41min

Walking (5 km/h)

🏃

17min

Running (8 km/h)

🚴

22min

Cycling

🏊

19min

Swimming

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

What is Plain whole milk Greek yogurt (5% fat)?

Plain whole milk Greek yogurt (5% fat) is a thick, strained yogurt made from whole milk and associated with Greece. Straining removes some of the whey, giving it a dense, creamy texture and a pleasantly tangy flavour. It is enjoyed at breakfast with fruit, honey or grains, and also works in savoury dips, dressings and sauces.

Its strained style makes it a protein-rich choice, while whole milk gives it a fuller, creamier character; it provides 8.8 g of protein per 100 g. For an easy, balanced breakfast, pair it with fresh fruit and oats, or use it in place of a richer sauce when you want a tangy finish.

How Nutritious Is Plain whole milk Greek yogurt (5% fat)?

Nutrient density

High

72/ 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

44/ 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 Plain whole milk Greek yogurt (5% fat) 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 Plain whole milk Greek yogurt (5% fat) 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 Plain whole milk Greek yogurt (5% fat) 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

Plain whole milk Greek yogurt (5% fat) Fat Profile

SATURATED

5.44g

MONOUNSATURATED

2.38g

POLYUNSATURATED

0.29g

⚖️

Omega 6:3 ratio 2.2:1

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 30, 2026

Plain whole milk Greek yogurt (5% fat) Calories

Quick answer

Plain whole milk Greek yogurt (5% fat) Nutrition Facts

Plain whole milk Greek yogurt (5% fat) nutrition facts table.css-c5434f{font-weight:500;color:#979797;} · 1 serving (medium) (170 g)

How Many Calories in 1 Serving of Plain whole milk Greek yogurt (5% fat)?

Frequently Asked Questions About Plain whole milk Greek yogurt (5% fat)

What makes plain whole milk Greek yogurt different from regular yogurt?

Does plain whole milk Greek yogurt contain live probiotics?

Can plain whole milk Greek yogurt be used in cooking?

Can plain whole milk Greek yogurt replace sour cream?

Can you freeze plain whole milk Greek yogurt?

How long does plain whole milk Greek yogurt last after opening?

Is plain whole milk Greek yogurt lower in lactose than regular yogurt?

Does plain whole milk Greek yogurt help you feel full?

Can plain whole milk Greek yogurt be used in baking?

How do you make plain whole milk Greek yogurt at home?

Plain whole milk Greek yogurt (5% fat) Vitamins & Minerals

Plain whole milk Greek yogurt (5% fat) Glycemic Index

How to Burn Off Plain whole milk Greek yogurt (5% fat)

What is Plain whole milk Greek yogurt (5% fat)?

How Nutritious Is Plain whole milk Greek yogurt (5% fat)?

Nutrient density

Satiety score

Is Plain whole milk Greek yogurt (5% fat) Processed?

Does Plain whole milk Greek yogurt (5% fat) Contain Allergens?

Which Diets Is Plain whole milk Greek yogurt (5% fat) Good For?

Plain whole milk Greek yogurt (5% fat) Fat Profile

Compare Plain whole milk Greek yogurt (5% fat)

Foods Similar to Plain whole milk Greek yogurt (5% fat)

Have another question about Plain whole milk Greek yogurt (5% fat)?

Plain whole milk Greek yogurt (5% fat) nutrition facts table · 1 serving (medium) (170 g)