Iogurte grego

Dairy

Item Rating: 73/100

1 serving (150 grams) contains 120 calories, 10.0 grams of protein, 4.0 grams of fat, and 8.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		192
% Daily Value*
Total Fat		6.4 g	8%
	Saturated Fat	4.0 g	20%
	Polyunsaturated Fat	0 g
Cholesterol		16.0 mg	5%
Sodium		80.0 mg	3%
Total Carbohydrates		12.8 g	4%
	Dietary Fiber	0 g	0%
	Sugars	9.6 g
protein		16.0 g	32%
Vitamin D		0 mcg	0%
Calcium		176.0 mg	13%
Iron		0.2 mg	1%
Potassium		240 mg	5%

* 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

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 57 cal (33.3%)

Protein: 64 cal (37.0%)

Carbs: 51 cal (29.6%)

About Iogurte grego

Greek yogurt, originally from Greece, is a strained yogurt known for its thick and creamy texture. Unlike regular yogurt, the straining process removes excess whey, resulting in a lower carbohydrate content and higher protein concentration. It is a staple food in Mediterranean cuisine and is versatile, commonly enjoyed plain, mixed with fruits, or used in savory dishes. Nutritionally, Greek yogurt provides a rich source of high-quality protein, probiotics, calcium, and vitamin B12. Plain Greek yogurt typically contains fewer sugars than flavored variants, making it a favored choice among those monitoring sugar intake. It also offers essential nutrients, like potassium and magnesium, beneficial for various bodily functions. Low-fat and full-fat options are widely available, catering to individual dietary preferences and needs.

Health Benefits

• Supports muscle repair and growth due to its high protein content, often ranging from 10-20 grams per serving.
• Promotes gut health with probiotics like Lactobacillus and Streptococcus species, which help maintain healthy digestion.
• Strengthens bone health with its significant calcium content—about 150-200 mg per serving in most varieties.

Dietary Considerations

Allergens: Contains milk

Suitable for: Mediterranean diet, low-carb diets, high-protein diets

Not suitable for: Vegan diets, lactose-intolerant individuals (unless lactose-free varieties are chosen)

Selection and Storage

Store Greek yogurt in the refrigerator at or below 40°F (4°C) and consume by its expiration date. Once opened, seal tightly to prevent spoilage and maintain freshness.

Common Questions About Iogurte grego Nutrition

Is Greek yogurt high in protein?

Yes, Greek yogurt is rich in protein compared to regular yogurt. A typical serving of plain, non-fat Greek yogurt (170g) contains about 15-20g of protein, which makes it an excellent option for supporting muscle repair and growth, as well as keeping you full longer.

Can I eat Greek yogurt on a keto diet?

Yes, you can eat Greek yogurt on a keto diet, but you should choose plain, full-fat varieties. A 170g serving typically contains around 4-6g of carbs, which fits well within the daily carb limit of a keto diet. Avoid flavored or sweetened options, as they can contain added sugars that increase carb content significantly.

What are the health benefits of Greek yogurt?

Greek yogurt is a great source of probiotics, which support gut health and digestion. It is also rich in calcium (about 15% of the daily recommended intake per 170g serving) and high-quality protein, making it beneficial for bone health and muscle maintenance. However, some flavored varieties can be high in sugar, so it's best to stick to plain Greek yogurt.

How much Greek yogurt should I eat in a day?

A standard serving of Greek yogurt is about 170g (or 3/4 cup), which works well as a snack or part of a balanced meal. Adults can safely enjoy up to 1-2 servings a day, but it's important to monitor portion sizes, especially if you're tracking your macronutrient or calorie intake.

How does Greek yogurt compare to regular yogurt?

Greek yogurt is thicker and creamier than regular yogurt because it is strained to remove liquid whey. It typically has about twice the protein content (15-20g vs. 7-9g per serving) and less sugar. However, regular yogurt may contain more calcium due to the absence of straining. Both can be healthy choices depending on your dietary goals.

Data Sources & Scientific References