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Strained yogurt (2–3.2% fat) Calories
Thickened by straining, moderately low in fat and a source of protein.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Strained yogurt (2–3.2% fat) (200 g) has 160 calories. That works out to 80 calories per 100 g. It contains 8.4 g of carbs, 17.6 g of protein, 5.4 g of fat and 0 g of fiber. Its 1.5 µg of B12 covers 63% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Strained yogurt (2–3.2% fat) Nutrition Facts
Selected: 1 cup (medium) · 200 g
160
KCAL / 200G
Carbs
8.4g
· 3% DV
Protein
17.6g
· 35% DV
Fat
5.4g
· 7% 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 22% · Protein 46% · Fat 32%
Strained yogurt (2–3.2% fat) nutrition facts table · 1 cup (medium) (200 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 160 kcal | |
| Total fat | 5.4 g | 7% |
| Saturated fat | 3.4 g | 17% |
| Trans fat | 0.16 g | |
| Sodium | 90 mg | 4% |
| Total carbohydrate | 8.4 g | 3% |
| Fiber | 0 g | 0% |
| Protein | 17.6 g | 35% |
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 Cup of Strained yogurt (2–3.2% fat)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 200 g | 160 kcal |
| 1 teaspoon (small) | 5 g | 4 kcal |
| 1 tablespoon (medium) | 15 g | 12 kcal |
| 1 ounce (medium) | 28.4 g | 23 kcal |
| 100 g | 100 g | 80 kcal |
| 1 serving (medium) | 100 g | 80 kcal |
| 1 serving (large) | 150 g | 120 kcal |
| 1 cup (large) | 250 g | 200 kcal |
Calculated from 80 calories per 100 g.
Frequently Asked Questions About Strained yogurt (2–3.2% fat)
Is strained yogurt the same as Greek yogurt?
They are very similar: both are made by straining yogurt to remove some whey. The names are used differently across countries and brands, so texture and tartness can vary; strained yogurt is not automatically identical to every product sold as Greek yogurt.
How do you make strained yogurt at home?
To make strained yogurt, spoon plain yogurt into a clean cheesecloth-lined sieve and let it drain in the refrigerator. A shorter draining time gives a softer texture, while draining it longer makes it thicker. Keep it chilled throughout.
Why does whey separate from strained yogurt?
A little whey separating from strained yogurt is normal; it is liquid released from the yogurt, not a sign that it has spoiled. Stir it back in or pour it off. Discard the yogurt if it has mold or an unpleasant smell.
Can strained yogurt replace sour cream in recipes?
Yes, strained yogurt can replace sour cream in dips, dressings, and many toppings, with a tangier, often lighter result. For hot dishes, stir it in off the heat or temper it first, since yogurt can split when boiled.
Can you use strained yogurt instead of Greek yogurt in baking?
Usually, yes: strained yogurt works in many recipes that call for Greek yogurt because both are thick. Check the consistency, since products differ; if yours is noticeably thicker or thinner, adjust the recipe’s liquid slightly.
How is strained yogurt different from labneh?
Strained yogurt is the broader category of yogurt thickened by draining whey; labneh is a Middle Eastern strained-yogurt preparation, typically drained until very thick and often seasoned or served with olive oil. They overlap, but are not always interchangeable.
Can strained yogurt be frozen?
Yes, strained yogurt can be frozen, but thawing may make it grainy or cause liquid to separate. Stir it well after thawing and use it in cooked dishes, sauces, or smoothies rather than expecting its original smooth texture.
How long does strained yogurt last after opening?
Keep opened strained yogurt covered in the refrigerator and follow the date and storage directions on its package. Use a clean spoon each time, and discard it if you see mold or notice an unusual smell or color.
What can you do with the whey from strained yogurt?
Use the whey drained from strained yogurt in bread or pancake batter, soups, or smoothies. Its tangy taste can affect a recipe, so start with a small amount; keep it refrigerated if you are not using it right away.
Can people with lactose intolerance eat strained yogurt?
Some people with lactose intolerance tolerate strained yogurt better than milk because straining removes some whey, but it is not lactose-free. Start with a small serving if you know you tolerate yogurt, and avoid it if it triggers symptoms.
Strained yogurt (2–3.2% fat) Vitamins & Minerals
Vitamins
B12
1.5µg · 63% DV
B2
0.44mg · 34% DV
Biotin
7µg · 23% DV
B5
0.7mg · 14% DV
Minerals
Iodine
60µg · 40% DV
Selenium
16µg · 29% DV
Phosphorus
190mg · 27% DV
Calcium
240mg · 24% DV
Potassium ⭐
300mg · 9% DV
Sodium
90mg · 4% DV
Strained yogurt (2–3.2% fat) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Strained yogurt (2–3.2% fat)
To burn the 160 calories in 1 cup (medium) (200 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 yogurt (2–3.2% fat)?
Strained yogurt is regular yogurt drained to remove some of its whey, giving it a thicker, spoonable texture and a pleasantly tangy taste. Across Turkey it is served at breakfast, alongside meals, and in dishes such as cacık and yogurt-based meze. It also works well with herbs and cucumber, or simply topped with fruit or honey.
With 8.8 grams of protein per 100 grams, strained yogurt is a satisfying, protein-rich choice with a moderate amount of fat. Pair it with vegetables, whole grains or fruit for an easy snack, or use it in place of some richer sauces when you want a lighter dish.
How Nutritious Is Strained yogurt (2–3.2% fat)?
Nutrient density
Medium
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 yogurt (2–3.2% 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 Strained yogurt (2–3.2% fat) Contain Allergens?
Contains these allergens:
Which Diets Is Strained yogurt (2–3.2% 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
— Not suitable
Low FODMAP
— Not suitable
Strained yogurt (2–3.2% fat) Fat Profile
SATURATED
3.4g
MONOUNSATURATED
1.5g
POLYUNSATURATED
0.16g
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.