Natural greek yogurt

Dairy

Item Rating: 72/100

1 serving (150 grams) contains 100 calories, 9.0 grams of protein, 5.0 grams of fat, and 4.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		160.0
% Daily Value*
Total Fat		8.0 g	10%
	Saturated Fat	4.8 g	24%
	Polyunsaturated Fat	0 g
Cholesterol		24 mg	8%
Sodium		80.0 mg	3%
Total Carbohydrates		6.4 g	2%
	Dietary Fiber	0 g	0%
	Sugars	6.4 g
protein		14.4 g	28%
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

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 72 cal (46.4%)

Protein: 57 cal (37.1%)

Carbs: 25 cal (16.5%)

About Natural greek yogurt

Natural Greek yogurt, originating from Greece, is a thick, creamy dairy product widely adopted in Mediterranean cuisine. It is made through the straining process, which removes whey and results in its signature density and tangy flavor. Nutritionally, Greek yogurt is rich in high-quality protein, and provides essential nutrients like calcium, potassium, and B vitamins, particularly B12. An 8-ounce serving typically contains around 20 grams of protein, making it a robust choice for muscle repair and growth. It is lower in carbohydrates compared to regular yogurt and contains probiotics, which support gut health. With no added sugar in its plain form, it is a versatile food ideal for both savory and sweet pairings or as a standalone snack.

Health Benefits

• Supports bone health due to its high calcium content; one serving provides about 20-30% of daily calcium needs.
• Aids digestion and improves gut microbiota because of the probiotics it contains, such as Lactobacillus and Bifidobacterium.
• Promotes muscle synthesis and repair through its high protein content, offering approximately 20 grams per serving.
• Boosts energy levels and red blood cell production due to its significant vitamin B12 contribution (about 1.4 mcg per serving).
• May assist in weight management as it is low in fat (for non-fat varieties) while being both filling and nutrient-dense.

Dietary Considerations

Allergens: Contains milk

Suitable for: High-protein diets, mediterranean diet, low-carb diets

Not suitable for: Lactose-free diets, vegan diets, milk protein allergy

Selection and Storage

Store Greek yogurt in the refrigerator at or below 40°F and consume within 7-14 days of opening for best taste and nutrient retention.

Common Questions About Natural greek yogurt Nutrition

Is Natural Greek Yogurt high in protein?

Yes, natural Greek yogurt is an excellent source of protein, with most varieties providing around 10-20 grams per 6-ounce serving. It is particularly valuable for its complete protein content, which contains all nine essential amino acids.

Can I eat Natural Greek Yogurt on a keto diet?

Yes, Natural Greek Yogurt can fit into a keto diet if you choose plain, unsweetened varieties. A 6-ounce serving typically has around 5-8 grams of carbs, which can be managed within keto limits when paired with high-fat toppings like nuts or seeds.

What are the health benefits or concerns of Natural Greek Yogurt?

Natural Greek Yogurt is rich in calcium, probiotics, and protein, supporting bone health and gut health. However, individuals with lactose intolerance may experience discomfort, and flavored varieties often contain added sugars, which can be a health concern.

What is the recommended serving size of Natural Greek Yogurt?

The recommended serving size for Natural Greek Yogurt is approximately 6-8 ounces per day. This provides a balanced amount of protein, calcium, and probiotics while avoiding excessive calorie intake.

How does Natural Greek Yogurt compare to regular yogurt?

Natural Greek Yogurt contains roughly double the protein and less sugar than regular yogurt due to its straining process. It has a thicker texture and is lower in lactose, making it a better option for those seeking higher protein and lower carbs.

Data Sources & Scientific References