100 g of Strained yogurt has 97 calories. It contains 3.9 g of carbs, 9.8 g of protein, 5 g of fat and 0 g of fiber. Its 0.5 µg of B12 covers 19% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

Strained yogurt Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.9g

· 1% DV

Protein

9.8g

· 20% 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 16% · Protein 39% · Fat 45%

Strained yogurt Vitamins & Minerals

Vitamins

B12

0.45µg · 19% DV

0.23mg · 18% DV

Biotin

3.8µg · 13% DV

0.46mg · 9% DV

Minerals

Phosphorus

135mg · 19% DV

Iodine

22µg · 15% DV

Calcium

120mg · 12% DV

Zinc

1mg · 9% DV

How Nutritious Is Strained yogurt?

Nutrient density

High

68/ 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

45/ 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

1.4

Low

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

How to Burn Off Strained yogurt

To burn the 97 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

✓ 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

1.4g

POLYUNSATURATED

0.15g

⚖️

Omega 6:3 ratio 4:1

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

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Foods Similar to Strained yogurt

🥒

Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

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Milk

64 kcal

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320 kcal

Frequently Asked Questions About Strained yogurt

How many calories are in strained yogurt?

Strained yogurt contains 97 calories per 100 g. The same serving provides 9.8 g of protein, 3.9 g of carbohydrates, and 5 g of fat.

Is strained yogurt suitable for a gluten-free diet?

Yes, strained yogurt is compatible with a gluten-free diet. It is also suitable for vegetarian, Mediterranean, flexitarian, and omnivore eating patterns, but it contains dairy.

Have another question about Strained yogurt?

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026