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Greek yogurt Calories
Thick, high-protein strained yogurt
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
0.7µg · 29% DV
B2
0.2mg · 15% DV
B5
0.4mg · 8% DV
Biotin
2.5µg · 8% DV
Minerals
Phosphorus
135mg · 19% DV
Iodine
20µg · 13% DV
Calcium
110mg · 11% 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
— Not 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
0.2g
MONOUNSATURATED
0.1g
POLYUNSATURATED
0.05g
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
How is Greek yogurt different from regular yogurt?
Greek yogurt is strained, which gives it a thicker texture and a more concentrated taste. That makes it popular both as a spoonable snack and as a base for dips and sauces.
Can Greek yogurt replace sour cream or cream in recipes?
Yes, it works well in dips, dressings, and many cold dishes. In very hot cooking it can split more easily, so it is best stirred in gently or added near the end.
Does heating Greek yogurt destroy its protein?
Heating does not remove the protein, but high temperatures can reduce live cultures. If you want the probiotic benefit, using it cold or only lightly warmed is a better choice.
What pairs well with Greek yogurt for a more balanced snack?
Fruit, oats, nuts, seeds, and nut butter all pair well with it. Combining it with carbohydrate- and fiber-rich foods can make it more filling and practical around busy days or exercise.
Is Greek yogurt better before or after a workout?
It can fit both times depending on what you add to it. Before exercise, pairing it with fruit is often easier to digest, while after exercise it is commonly used with fruit or grains for recovery.
Can you eat Greek yogurt at night?
Yes, it can be a convenient evening snack because it is light yet satisfying. Keeping toppings simple, such as fruit or a small handful of nuts, helps avoid turning it into a dessert-heavy meal.
How long does Greek yogurt keep after opening?
Once opened, it should stay refrigerated and be handled with a clean spoon each time. If the smell, taste, or surface changes noticeably, it is best to discard it.
Can Greek yogurt be frozen?
Yes, but freezing often changes the texture and can make it watery or grainy after thawing. It is usually better in smoothies, baking, or cooked dishes once defrosted.
Should you pour off the liquid on top of Greek yogurt?
No, that liquid is whey and it can separate naturally during storage. You can stir it back in for a smoother texture or pour it off if you prefer a thicker consistency.
Is Greek yogurt always easy to tolerate if you are sensitive to lactose?
Not always, although some people find it easier to handle than other dairy foods because of fermentation and straining. Tolerance varies, so starting with a small amount is the safest approach.
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Nutrition data compiled from USDA FoodData Central and scientific sources.