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Strained pan yogurt Calories
Thick traditional strained yogurt with protein and full-fat dairy richness
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Strained pan yogurt (150 g) has 174 calories. That works out to 116 calories per 100 g. It contains 6 g of carbs, 9.8 g of protein, 12.8 g of fat and 0 g of fiber. Its 0.7 µg of B12 covers 28% of the Daily Value. Its glycemic index is 27 (low), so it raises blood sugar slowly.
Strained pan yogurt Nutrition Facts
Selected: 1 serving (medium) · 150 g
174
KCAL / 150G
Carbs
6g
· 2% DV
Protein
9.8g
· 20% DV
Fat
12.8g
· 16% 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 13% · Protein 22% · Fat 65%
Strained pan yogurt nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 174 kcal | |
| Total fat | 12.8 g | 16% |
| Saturated fat | 7.95 g | 40% |
| Trans fat | 0.38 g | |
| Sodium | 83 mg | 4% |
| Total carbohydrate | 6 g | 2% |
| Fiber | 0 g | 0% |
| Protein | 9.8 g | 20% |
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 Strained pan yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 174 kcal |
| 1 tablespoon (medium) | 15 g | 17 kcal |
| 1 ounce (small) | 28.4 g | 33 kcal |
| 2 tablespoon (double) | 30 g | 35 kcal |
| 100 g | 100 g | 116 kcal |
| 1 cup (small) | 120 g | 139 kcal |
| 1 serving (large) | 200 g | 232 kcal |
| 1 cup (large) | 240 g | 278 kcal |
Calculated from 116 calories per 100 g.
Frequently Asked Questions About Strained pan yogurt
What is strained pan yogurt?
Strained pan yogurt is thick yogurt that is set in a shallow pan and then drained to remove some whey. The name describes its traditional pan-setting and straining method; the exact texture can vary between homemade and commercial versions.
Is strained pan yogurt the same as Greek yogurt?
They are similar because both are strained, thick yogurts, but they are not always identical. Strained pan yogurt is associated with setting yogurt in a pan before draining it, while Greek yogurt can be made using different methods and may have a different tang or texture.
Can I use strained pan yogurt instead of sour cream?
Yes, strained pan yogurt can replace sour cream in dips, toppings, and many baked recipes. It is tangy and thick, though its flavor may be less sharp; in hot dishes, stir it in off the heat to reduce the chance of curdling.
How do you make strained pan yogurt at home?
Heat milk, let it cool to a temperature suitable for yogurt cultures, then mix in a little plain yogurt as a starter. Set it in a shallow pan until firm, then drain it through a clean cloth or fine sieve until it reaches the thickness you want.
Why is strained pan yogurt so thick?
Strained pan yogurt is thick because draining removes whey, including much of the liquid portion of the set yogurt. Longer straining generally gives a firmer result, so homemade batches can range from spoonable to dense.
Can you cook with strained pan yogurt?
Yes, strained pan yogurt works in sauces, soups, and marinades, but high heat can make it curdle. For a hot dish, loosen it with a little warm cooking liquid and stir it in gradually, preferably after lowering or turning off the heat.
Can strained pan yogurt be used in a marinade?
Yes, strained pan yogurt makes a thick base for marinades, especially for chicken and lamb. Its acidity adds flavor and helps coat the surface; mix it with spices and let the food marinate in the refrigerator.
Does strained pan yogurt contain lactose?
Yes, strained pan yogurt still contains lactose. Draining can remove some lactose along with the whey, but it does not make the yogurt lactose-free; people with lactose intolerance may need a lactose-free alternative.
How should strained pan yogurt be stored after opening?
Keep strained pan yogurt covered in the refrigerator and use a clean spoon each time. Follow the package’s date and storage directions, and discard it if you see mold or notice an unusual smell or color.
Can you freeze strained pan yogurt?
Yes, you can freeze strained pan yogurt, but thawing may leave it grainy or separated. Whisk it before use and save thawed yogurt for cooked dishes, soups, or sauces rather than serving it plain.
Strained pan yogurt Vitamins & Minerals
Vitamins
B12
0.68µg · 28% DV
B2
0.36mg · 28% DV
Biotin
4.8µg · 16% DV
B5
0.63mg · 13% DV
Minerals
Phosphorus
180mg · 26% DV
Calcium
225mg · 23% DV
Iodine
33µg · 22% DV
Selenium
8.25µg · 15% DV
Potassium ⭐
270mg · 8% DV
Sodium
83mg · 4% DV
Strained pan yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Strained pan yogurt
To burn the 174 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 Strained pan yogurt?
Strained pan yogurt is a traditional Turkish yogurt, thickened by straining and rested in a shallow pan. It has a dense texture that holds its shape on a spoon, with the gentle tang of yogurt and a creamy richness.
In Turkey, it may be served at breakfast, alongside meals, or as a base for dips and meze; it also works well with olive oil and herbs, or stirred into soups. For English-speaking cooks, it can stand in for thick Greek-style yogurt in dips and sauces, though its character is distinctly Turkish. It brings protein along with the richness of full-fat dairy; pair it with vegetables for a fresh, lighter-tasting plate.
How Nutritious Is Strained pan 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 Strained pan 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 pan yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Strained pan 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
Strained pan yogurt Fat Profile
SATURATED
7.95g
MONOUNSATURATED
3.53g
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.