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Greek yogurt Calories
High protein, probiotic-rich, low carbohydrate
CALORIES
GI
POTASSIUM
FIBER
Greek yogurt Nutrition Facts
Selected: 100 g
59
KCAL / 100G
Carbs
3.6g
· 25%
Protein
10g
· 69%
Fat
0.4g
· 6%
Fiber
0g
Greek yogurt Vitamins & Minerals
Vitamins
B12
0.8µg · 33% DV
B2
0.23mg · 18% DV
Biotin
3.2µg · 11% DV
B5
0.5mg · 10% DV
Minerals
Phosphorus
135mg · 19% DV
Calcium
110mg · 11% DV
Iodine
15µg · 10% DV
Zinc
1mg · 9% DV
Greek yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Greek 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 Greek yogurt Contain Allergens?
Contains these allergens:
Which Diets Is Greek 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
Greek yogurt Fat Profile
SATURATED
0.25g
MONOUNSATURATED
0.08g
POLYUNSATURATED
0.07g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Greek yogurt
Greek yogurt — Frequently Asked Questions
What makes Greek yogurt different from regular yogurt?
Greek yogurt is strained to remove more whey, which gives it a thicker texture and more concentrated taste. It usually feels more filling for the same serving size.
Is Greek yogurt better on its own or combined with other foods?
It works well alone, but pairing it with fruit, oats, nuts, or seeds makes it more balanced and satisfying. For savory meals, it also pairs well with cucumber, herbs, and olive oil.
Is Greek yogurt better before or after a workout?
It is often more useful after training because it provides protein in an easy-to-eat form. Before exercise, smaller portions may be more comfortable for people with sensitive stomachs.
Does cooking Greek yogurt reduce its benefits?
Heating can reduce live cultures, so cold use is better if you want the probiotic side of yogurt. Its protein does not disappear, but high heat can change the texture.
How long does Greek yogurt keep after opening?
Once opened, it usually keeps for a few days in the fridge if handled with a clean spoon and kept sealed. Discard it if you notice mold, a strongly off smell, or major separation beyond a little surface liquid.
Can Greek yogurt be frozen?
Yes, but freezing often makes it grainier or more watery after thawing. It is usually better in smoothies, sauces, or cooked dishes after freezing than eaten plain.
Can people with lactose intolerance eat Greek yogurt?
Some people with lactose intolerance tolerate Greek yogurt better than regular dairy foods because straining and fermentation can make a difference. Tolerance varies, so starting with a small amount is the safest approach.
Is Greek yogurt a good late-night snack?
It can be a practical evening snack because plain Greek yogurt is usually light and easy to portion. If dairy feels heavy at night for you, keep the serving modest.
Can Greek yogurt be used in dips, sauces, or desserts?
Yes, its thick texture makes it very versatile in both sweet and savory recipes. You can use it in tzatziki-style dips, creamy dressings, or bowls with fruit, cinnamon, or cocoa.
Who should be careful with Greek yogurt?
Anyone with a milk allergy should avoid it because it is a dairy food. People who are sensitive to dairy may also need to check their own tolerance and choose plain versions with simple ingredients.
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Nutrition data compiled from USDA FoodData Central and scientific sources.