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Strained plain yogurt Calories
High-protein plain strained fermented dairy
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Strained plain yogurt (170 g) has 165 calories. That works out to 97 calories per 100 g. It contains 6.6 g of carbs, 16.7 g of protein, 6.8 g of fat and 0 g of fiber. Its 229.5 mg of Phosphorus covers 33% of the Daily Value. Its glycemic index is 11 (low), so it raises blood sugar slowly.
Strained plain yogurt Nutrition Facts
Selected: 1 serving (medium) · 170 g
165
KCAL / 170G
Carbs
6.6g
· 2% DV
Protein
16.7g
· 33% DV
Fat
6.8g
· 9% 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 17% · Protein 43% · Fat 40%
Strained plain yogurt nutrition facts table · 1 serving (medium) (170 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 165 kcal | |
| Total fat | 6.8 g | 9% |
| Saturated fat | 4.25 g | 21% |
| Trans fat | 0.2 g | |
| Sodium | 71 mg | 3% |
| Total carbohydrate | 6.6 g | 2% |
| Fiber | 0 g | 0% |
| Protein | 16.7 g | 33% |
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 plain yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 170 g | 165 kcal |
| 2 tablespoon (small) | 30 g | 29 kcal |
| 4 tablespoon (medium) | 60 g | 58 kcal |
| 1 piece (mini) | 90 g | 87 kcal |
| 100 g | 100 g | 97 kcal |
| 1 cup (small) | 120 g | 116 kcal |
| 1 pack (medium) | 200 g | 194 kcal |
| 1 cup (large) | 245 g | 238 kcal |
| 1 pack (large) | 400 g | 388 kcal |
Calculated from 97 calories per 100 g.
Frequently Asked Questions About Strained plain yogurt
Is strained plain yogurt the same as Greek yogurt?
They are similar, but not always identical. Both are commonly made by straining yogurt to remove some whey, while the milk, straining method, and final thickness can vary between products and regions.
How do you make strained plain yogurt at home?
To make strained plain yogurt, place plain yogurt in a clean fine cloth or coffee filter set over a bowl and refrigerate it while it drains. Strain it longer for a thicker texture, and do not leave it at room temperature.
Can strained plain yogurt replace sour cream?
Yes, strained plain yogurt can replace sour cream in dips, toppings, and many recipes. It has a tangy taste and thick texture, though it may be less rich; add it off the heat in hot dishes to reduce curdling.
Why does strained plain yogurt have liquid on top?
The liquid on strained plain yogurt is whey separating naturally from the yogurt. Stir it back in for a looser texture, or drain it away if you want the yogurt thicker; separation alone does not mean it has spoiled.
Can you cook with strained plain yogurt without it curdling?
Yes, but strained plain yogurt can curdle if heated rapidly or boiled. Temper it by whisking in a little warm liquid first, add it near the end of cooking, and keep the heat low.
Can strained plain yogurt be frozen?
Yes, strained plain yogurt can be frozen, but thawing may make its texture grainy or watery. Stir it well after thawing and use it in cooked dishes, soups, or sauces rather than expecting its original smooth texture.
How can you eat strained plain yogurt?
Strained plain yogurt works in both sweet and savory dishes. Serve it with fruit and nuts, or mix it with herbs, garlic, and cucumber for a dip; its thick texture also makes it useful in dressings and sauces.
Does strained plain yogurt contain probiotics?
Strained plain yogurt made with live cultures can contain beneficial yogurt bacteria. Straining thickens the yogurt, but whether live cultures remain depends on how the product was made.
Is strained plain yogurt easier to digest for someone with lactose intolerance?
It may be easier for some people with lactose intolerance because straining removes some whey, but it is not lactose-free. Tolerance varies, so anyone who reacts to dairy should base their choice on their own symptoms.
Does strained plain yogurt help with weight loss?
Strained plain yogurt can support fullness because it is protein-rich, which may make it a satisfying snack or meal component. It does not cause weight loss on its own; what you serve with it and your overall eating pattern matter.
Strained plain yogurt Vitamins & Minerals
Vitamins
B12
0.77µg · 32% DV
B2
0.39mg · 30% DV
Biotin
6.46µg · 22% DV
B5
0.78mg · 16% DV
Minerals
Phosphorus
230mg · 33% DV
Iodine
37µg · 25% DV
Calcium
204mg · 20% DV
Selenium
8.16µg · 15% DV
Potassium ⭐
264mg · 8% DV
Sodium
71mg · 3% DV
Strained plain yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Strained plain yogurt
To burn the 165 calories in 1 serving (medium) (170 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 plain yogurt?
Strained plain yogurt is made by draining some of the liquid from plain yogurt, leaving a thicker, creamier product. It is familiar in Turkish cooking as süzme yoğurt and is also enjoyed in many other cuisines. Its mild tang suits both sweet and savoury dishes: serve it with fruit or honey, spoon it alongside a meal, or stir it into dips and sauces. In Turkey, it is a common breakfast and table staple; elsewhere, it can stand in for other thick yogurts in everyday recipes.
It is a protein-rich fermented dairy food, with 9.8 g of protein per 100 g. Pair it with fresh fruit, herbs or roasted vegetables, depending on the meal. For a looser consistency in dressings or sauces, stir in a little water or milk.
How Nutritious Is Strained plain 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 plain 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 plain yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Strained plain 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 plain yogurt Fat Profile
SATURATED
4.25g
MONOUNSATURATED
1.7g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.