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Strained yogurt (diluted) Calories
Protein and calcium source, diluted, refreshing
CALORIES
GI
POTASSIUM
FIBER
Strained yogurt (diluted) Nutrition Facts
Selected: 100 g
55
KCAL / 100G
Carbs
3.5g
· 28%
Protein
4.2g
· 33%
Fat
2.2g
· 39%
Fiber
0g
Strained yogurt (diluted) Vitamins & Minerals
Vitamins
B12
0.35µg · 15% DV
B2
0.16mg · 12% DV
B5
0.35mg · 7% DV
Biotin
2.2µg · 7% DV
Minerals
Phosphorus
95mg · 14% DV
Calcium
120mg · 12% DV
Iodine
10µg · 7% DV
Selenium
2.5µg · 5% DV
Strained yogurt (diluted) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Strained yogurt (diluted) 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 (diluted) Contain Allergens?
Contains these allergens:
Which Diets Is Strained yogurt (diluted) 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 (diluted) Fat Profile
SATURATED
1.4g
MONOUNSATURATED
0.5g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Strained yogurt (diluted)
Strained yogurt (diluted) — Frequently Asked Questions
How is diluted strained yogurt different from regular yogurt?
It has a thinner, more drinkable texture while keeping the tangy taste of strained yogurt. That makes it easier to use in soups, sauces, dips, and savory drinks.
Is diluted strained yogurt filling?
It can help with short-term fullness because it provides protein, but it is usually more satisfying when paired with oats, fruit, seeds, or whole grains. Its thinner texture may make it feel less substantial than thick strained yogurt.
Is it better before or after a workout?
Before training, it can be a light option that is not too heavy on the stomach. After training, it works better as part of a meal or snack with carbohydrate-rich foods such as fruit or oats.
Is it okay to have diluted strained yogurt at night?
Yes, it can be a light evening option if you want something simple. Keeping it plain or adding mild flavors instead of sugary mix-ins is usually the more balanced choice.
Does heating make it split?
Yes, it can curdle if heated too quickly or boiled hard. For soups or hot dishes, gentle heating and tempering help keep the texture smoother.
Can it be used instead of ayran?
Yes, it works very well as a base for an ayran-style drink with a creamier body. You can adjust the water and salt to get the taste and consistency you want.
Does it go well with fruit?
Yes, fruit makes it more appealing and turns it into a more balanced snack. Banana, berries, and stone fruits are especially good matches.
Should people with lactose intolerance be careful with it?
Yes, because it is a dairy food and may still cause bloating, gas, or discomfort in sensitive people. Tolerance varies, so starting with a small amount is sensible.
How long does it keep once opened?
Keep it refrigerated and use it within a few days for the best quality. If it develops an off smell, unusual separation, or a noticeably sourer taste, it is better not to eat it.
Can you freeze diluted strained yogurt?
Yes, but the texture often becomes grainy or separated after thawing. It is usually better used in cooked dishes afterward rather than as a smooth drink.
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Nutrition data compiled from USDA FoodData Central and scientific sources.