1 cup (medium) of Strained Yogurt (200 g) has 190 calories. That works out to 95 calories per 100 g. It contains 7.2 g of carbs, 17.6 g of protein, 10 g of fat and 0 g of fiber. Its 1.5 µg of B12 covers 63% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Strained Yogurt?

Strained yogurt is made by draining whey from yogurt, leaving a thicker, smoother and creamier result. It has a long history in Turkish home cooking, where the time spent draining gives it a dense texture and a pleasantly tangy flavour.

In Turkey, it’s served at breakfast, alongside bread and savoury dishes, or stirred into dips and sauces. Elsewhere, you can use it in much the same way: spoon it over grain bowls, pair it with fruit, or mix it with cucumber and herbs. It is more concentrated in protein than regular yogurt, making it a satisfying choice for a snack or meal. For a lighter dip, loosen it with a little water or lemon juice.

Strained Yogurt Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.6g

· 1% DV

Protein

8.8g

· 18% DV

Fat

· 6% DV

Fiber

· 0% DV

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

Calories come from: Carbs 15% · Protein 37% · Fat 48%

Strained Yogurt Vitamins & Minerals

Vitamins

B12

0.75µg · 31% DV

0.36mg · 28% DV

0.37mg · 7% DV

Biotin

2.2µg · 7% DV

Minerals

Phosphorus

95mg · 14% DV

Calcium

120mg · 12% DV

Zinc

1mg · 9% DV

Iodine

14µg · 9% DV

How Nutritious Is Strained Yogurt?

Nutrient density

High

65/ 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.

Strained Yogurt Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

1.3

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Strained Yogurt

To burn the 95 calories in 100 g:

🚶

24min

Walking (5 km/h)

🏃

10min

Running (8 km/h)

🚴

13min

Cycling

🏊

11min

Swimming

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

Is 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 Strained 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 Strained 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

Strained Yogurt Fat Profile

SATURATED

3.2g

MONOUNSATURATED

1.3g

POLYUNSATURATED

0.13g

⚖️

Omega 6:3 ratio 3:1

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

Compare Strained Yogurt

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Strained Yogurt vs Milk31 kcal more per 100 g

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Foods Similar to Strained Yogurt

🥒

Tzatziki

60 kcal

🧀

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402 kcal

🧀

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🥛

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64 kcal

🥛

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🥛

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Frequently Asked Questions About Strained Yogurt

What is strained yogurt, and how is it made?

Strained yogurt is yogurt that has had some of its liquid whey removed, leaving a thicker texture. It is made by draining yogurt through a fine cloth or sieve. The longer it drains, the thicker it becomes.

Is strained yogurt the same as Greek yogurt?

They are often made by straining yogurt, but strained yogurt and Greek yogurt are not always identical. The milk, straining time, and production method can differ, so the final texture and taste vary by product.

Can you use strained yogurt instead of sour cream?

Yes, strained yogurt works as a substitute for sour cream in dips, toppings, and many cold recipes. It has a tangy taste and thick texture; use it directly in chilled dishes, or stir it in off the heat for warm ones.

Can strained yogurt be cooked without curdling?

Yes, strained yogurt can be added to cooked dishes if you avoid boiling it. Let it lose some of its chill, whisk in a little warm cooking liquid first, then stir it into the dish near the end.

How do you make strained yogurt at home?

To make strained yogurt at home, place plain yogurt in a clean, fine cloth or lined sieve over a bowl and refrigerate it. Drain until it reaches the thickness you want, then transfer it to a covered container.

What can you do with the whey from strained yogurt?

You can use the whey left from strained yogurt in smoothies, soups, or bread and pancake batter. It has a tart flavor, so start with a small amount in recipes and refrigerate any whey you are not using right away.

How should you store strained yogurt after opening?

Keep strained yogurt covered in the refrigerator after opening, and use a clean spoon each time. Avoid leaving it at room temperature for extended periods; discard it if you notice an unusual smell, color, or surface growth.

Can strained yogurt be frozen?

Yes, strained yogurt can be frozen, but it may become grainy or separate when thawed. Stir it well and use it in cooked dishes, soups, or sauces; freshly chilled yogurt is a better choice when you need a smooth texture.

Can you use strained yogurt in smoothies?

Yes, strained yogurt blends well into smoothies and makes them thicker and creamier. Add it with fruit and a splash of milk or water, then adjust the liquid until the smoothie reaches your preferred consistency.

Is strained yogurt good for weight loss?

Strained yogurt can fit into a weight-loss eating plan because its thick texture can make a serving feel satisfying. Choose plain strained yogurt rather than a sweetened version, and pair it with fruit or other foods that suit your meals.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026