1 serving (150 grams) contains 100 calories, 10.0 grams of protein, 0.7 grams of fat, and 4.0 grams of carbohydrates.
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Nutrition Information
Calories |
160.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.1 g | 1% | |
| Saturated Fat | 0.6 g | 3% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 8.0 mg | 2% | |
| Sodium | 80.0 mg | 3% | |
| Total Carbohydrates | 6.4 g | 2% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 6.4 g | ||
| protein | 16.0 g | 32% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 176.0 mg | 13% | |
| Iron | 0.2 mg | 1% | |
| Potassium | 224.0 mg | 4% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Greek yogurt
Greek yogurt is a creamy, strained yogurt originating from Greece, popular in Mediterranean cuisine. It is thicker than regular yogurt due to the removal of whey, giving it a rich texture and concentrated nutrients. Greek yogurt is a high-protein dairy product with notable amounts of calcium, potassium, and vitamin B12. It is also lower in sugar compared to regular yogurt, making it a balanced option for many diets. A standard serving (6 ounces) of plain, nonfat Greek yogurt contains approximately 100 calories, 18 grams of protein, and 20% of the daily calcium recommendation. Probiotic strains in Greek yogurt promote gut health, while its protein content supports muscle maintenance and repair. Its versatility allows it to be enjoyed on its own or used in smoothies, dips, and baked goods.
Health Benefits
- Supports muscle growth and repair due to high protein content (18g per 6-ounce serving).
- Promotes bone health with calcium, providing about 20% of the daily recommended intake per serving.
- Improves digestive health through live probiotics like Lactobacillus and Streptococcus thermophilus.
- Provides a source of vitamin B12, essential for energy metabolism and red blood cell production.
- Helps maintain blood pressure balance with potassium, found in significant amounts.
Dietary Considerations
Selection and Storage
Store Greek yogurt in the refrigerator at 40°F or below and consume by the expiration date. Keep it sealed to avoid cross-contamination and maintain freshness.
Common Questions About Greek yogurt Nutrition
Is Greek yogurt high in protein?
Yes, Greek yogurt is high in protein. A typical 6-ounce serving of plain nonfat Greek yogurt contains about 15-20 grams of protein, which makes it an excellent choice for building and repairing muscles. It is significantly higher in protein than regular yogurt due to the straining process that removes much of the whey.
Can I eat Greek yogurt on a keto diet?
Yes, you can eat Greek yogurt on a keto diet, but it should be the full-fat, plain variety with no added sugars. One 6-ounce serving of plain full-fat Greek yogurt typically contains 5-8 grams of carbohydrates, which can fit into your daily carb allowance on a keto diet. Avoid flavored or sweetened versions as they often contain added sugars.
What are the health benefits of eating Greek yogurt?
Greek yogurt offers several health benefits, including being a great source of probiotics, which support gut health. It is also rich in calcium and B vitamins, such as B12, which help with bone health and energy production. Additionally, its high protein content promotes satiety and muscle recovery.
How much Greek yogurt should I eat in a day?
A serving size of Greek yogurt is typically about 6-8 ounces. Consuming one to two servings per day can help you meet protein and calcium needs without overloading calories. Be mindful of portion sizes and any added toppings like granola or honey that might increase calorie and sugar content.
Is Greek yogurt better than regular yogurt?
Greek yogurt is generally considered nutritionally superior to regular yogurt for those seeking higher protein and lower sugar content. It has a thicker texture and is strained to remove whey, leading to more protein and fewer carbs. However, regular yogurt can be a better choice if you prefer a lighter texture or need slightly more carbs in your diet.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Calcium - Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsOverview of calcium, a key nutrient found in Greek yogurt, and its role in bone health and other body functions.
- Protein and Health: Practical Applications for Annual Food PatternsAmerican Journal of Clinical NutritionScientific review documenting the benefits of dietary protein, including sources like Greek yogurt, on muscle maintenance and health.
- Dairy: Nutritional considerations for health and disease preventionHarvard T.H. Chan School of Public HealthResearch-based discussion on the role of dairy, including Greek yogurt, in a healthy diet and associated health outcomes.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
