Calories In Plain Greek Yogurt

Must Try

May Benefit Bone Health

Fage Greek Yogurt has More Protein per Calorie than Protein Powder

Greek yogurt contains a number of nutrients that are necessary for maintaining the health of the skeletal system, including protein, calcium, magnesium, and phosphorus .

Not only are the nutrients found in Greek yogurt required for bone health maintenance, but eating Greek yogurt may even help increase bone formation.

A small study among young men found that consuming Greek yogurt daily while participating in a resistance-training program for 12 weeks helped increase bone formation and decrease bone breakdown compared with a placebo .

Yogurt intake has also been linked to greater bone mineral density and a lower risk of osteopenia and osteoporosis among older adults .

Storage And Food Safety

You should always store Greek yogurt in the refrigerator, keeping it below 40 degrees Fahrenheit. The product’s shelf life is typically seven to 14 days. Storing it for longer than that could lead to the development of mold, yeast, or bacteria.

Don’t let yogurt sit on your counter for longer than two hours .

Food Fight: Greek Vs Regular Yogurt

close-up of a strawberry yoghurt and spoon

George Doyle, George Doyle


Greek-style yogurt contains less water than regular varieties. This creates yogurt with tangier flavor and thicker consistency this also affects the nutrition facts. One cup of non-fat plain Greek yogurt has 80 calories and 13 grams of protein . The calcium and vitamin D content of all yogurts will vary from brand to brand so check labels.

Any flavored yogurt will have added sweeteners. Fruity flavors of Greek yogurt will include on average 2 to 3 teaspoons of sugar per serving. The popular honey flavor wont contain any refined sweeteners, but honey varieties tend to have more grams of sugar per serving than the ones with fruit.

See the results of our Greek yogurt taste testRegular

The same 1-cup portion of non-fat plain regular yogurt has 107 calories and only 10 grams of protein. Flavored regular yogurts typically also rank higher in the added-sugar department. Check the list of ingredients and you will often find more sugar than fruit. The good news is whether its Greek or regular, both offer tummy-pleasing probiotics.

There certainly are a lot more choices of regular yogurt on supermarket shelves and with that variety comes a lot of junk! Many of the regular yogurt brands contain thickeners, stabilizers, processed sweeteners and artificial colorings. The super low-cal yogurts are the worst culprits because they are also full of artificial sweeteners.


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Is Greek Yogurt Good For You

Yes â both full-fat and non-fat Greek yogurt are healthy options, however, you’ll want to limit the amount of full-fat yogurt you eat in order to cut down on saturated fat.

The health benefits of non-fat Greek yogurt include protein, which helps keep you full, being low in calories and providing gut-healthy probiotics.

What’s more, Greek yogurt seems to be a good alternative for people with lactose intolerance, a condition where one is unable to tolerate lactose, a type of sugar found in milk and some dairy products. Greek yogurt has a lower lactose content than regular yogurt, according to The Dairy Alliance.

When you can, opt for plain Greek yogurt and top it with frozen or fresh fruit, seeds, nuts, coconut chips and any other healthy toppings for flavor to avoid added sugar.

May Improve Gut Health

33 Chobani Plain Yogurt Nutrition Label

Many brands of Greek yogurt contain probiotics, which are good bacteria that can help your gut achieve a healthy bacterial balance.

You’ll want to check your yogurt container to make sure it has what you’re looking for. Only yogurts that say “Live & Active Cultures” on their seal contain probiotics. Also, double-check the type and amount before you buy these details can vary by brand.

Read Also: How To Cut Out Carbs

May Contribute To Weight Loss

Greek yogurt is a great source of protein, which helps people feel fulland may prevent overeating. Research has found that people may eat less during the day after having Greek yogurt or another high-protein meal.

But a word of warning: Check the added sugar on your Greek yogurt. Some brands use a lot to improve taste, which can cause calories to add up quickly. Choose plain, unsweetened Greek yogurt when possible, but note that yogurt naturally contains sugar, so there will be some natural sugars. Avoid Greek yogurt with zero sugar, as these usually contain artificial sweeteners.

Plain Nonfat Greek Yogurt

There are many yogurts on the market, and plain, nonfat Greek yogurt is a standout.

All yogurts are excellent sources of calcium, potassium, protein, zinc, and vitamins B6 and B12. What distinguishes Greek yogurt is its thicker, creamier texture because the liquid whey is strained out. Also, it contains probiotic cultures and is lower in lactose and has twice the protein content of regular yogurts.

Judith Rodriguez, PhD, RD, says, “Skip the extra sugar calories found in most yogurts and pump up the protein by choosing Greek yogurt.” She adds that it contains twice as much protein, “which is great for weight control because it keeps you feeling full longer.”

Rodriguez suggests pairing the tart yogurt with the natural sweetness of fresh fruit or your favorite whole grain cereal.

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Recommended Reading: How Many Calories Does My Body Need

Good Source Of Protein And Other Nutrients

One of the main benefits of Greek yogurt is that its rich in protein, a macronutrient needed for virtually all chemical reactions in the body, healthy immune function, tissue repair, and more .

Protein needs vary, but a protein intake of 0.540.9 grams per pound of body weight is likely optimal for physically active people .

A 7-ounce serving of Greek yogurt provides 20 grams of protein, which makes it a high protein food.

In addition to protein, Greek yogurt is rich in essential vitamins and minerals including B12, selenium, and zinc all of which play important roles in supporting your health.

For example, both zinc and selenium are required for optimal immune function, while B12 is needed for red blood cell formation, nervous system function, and energy production .

Greek Yogurt & Fresh Berries

Chobani Non-Fat Plain Greek Yogurt

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Greek yogurt is a thicker, more protein packed yogurt thanks to the process of straining it which removes the whey . It resembles sour cream in the texture but is not as tangy, it taste just like regular plain yogurt.

And thanks to Superstore, it is now available where I shop.

Bless you, President’s Choice. Bless you.

No more having to go in search of it at other stores, I am so, so happy. And it’s delectably good too! Three quarters of a cup packing a whopping 18 grams of protein and only 120 calories, with no fat and one serving is 50% of your daily calcium requirements!

Seriously awesome.

A quickie, no brainer recipe:

Ingredients Needed:

3/4 cup PC Greek Yogurt1/2 cup of blueberries

1. Place 3/4 cup of yogurt in a bowl.

2.Wash and slice your berries, place on top of the yogurt.

3. Drizzle honey over top.

4. Enjoy as an amazing breakfast!

For those who count calories, the honey is 60 cals, blueberries are 42 cals and the strawberries are 49 cals for a grand total of 271 protein packed, antioxidant loaded, delicious calories.

I totally have a new favorite breakfast.

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Greek Yogurt Nutrition And Health Benefits

You’ve probably heard the debate: Greek yogurt or regular yogurt? Both are versatile and nutritious, but there are many reasons individuals choose to go Greek.

The biggest difference between Greek and regular yogurt is how they’re strainedthe process for straining Greek yogurt removes the whey component.

Greek yogurt is thicker, denser, and less sweet than regular yogurt. It also tastes slightly tangy.

Taste and texture aside, Greek yogurt typically has twice as much protein as its traditional counterpart, and it’s also a great source of calcium and probiotics. Plus, it contains less sodium and fewer carbs than regular yogurt.

Many people who are working on managing their weight find that Greek yogurt fits nicely into a balanced diet.

Easy Ways To Use Greek Yogurt

  • You can use plain, fat-free Greek yogurt as a substitute for full-fat sour cream or cream to make dips and salad dressings higher in protein and lower in calories.
  • You might also want to use it as a substitute for full-fat ingredients in such dishes as tzatziki, butternut squash soup, creamed spinach or smoothies.
  • Try blending fat-free Greek yogurt with mashed cauliflower for a healthier and lower-carbohydrate alternative to traditional mashed potatoes with butter.

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May Support Gut Health

Research suggests that eating yogurt regularly may help support a healthy digestive system by increasing bacterial diversity in the guts of some people .

However, the type of Greek yogurt consumed matters. Purchasing yogurt with a Live & Active Cultures seal ensures that the yogurt contains a significant amount of beneficial bacteria or probiotics, which may help support gut health.

Also, its important to only choose unsweetened Greek yogurt, as research shows that added sugar can harm gut health and contribute to dysbiosis or bacterial imbalance (

15 ).

A study in young men found that consuming yogurt daily for 12 weeks while participating in a resistance-training program led to greater gains in muscle strength, muscle thickness, and fat-free mass compared with a placebo .

May Build Muscle Mass

Kirkland Signature Greek Yogurt, Non

Greek yogurt is rich in protein, and a high-protein diet can increase muscle mass in those who are doing resistance training.

A study published in Frontiers in Nutrition in 2019 found that consuming Greek yogurt during a training program led to improved strength, muscle thickness, and body composition, compared to a carbohydrate-based placebo.

The results suggest that consuming Greek yogurt “can be a plausible, post-exercise, nutrient-rich alternative for positive strength, muscle, and body composition adaptations,” according to the study authors.

Read Also: How Many Carbs Is In Honey

Top 5 Health Benefits Of Greek Yogurt

1. A good source of protein

Standard Greek yogurt is a good source of bio-available protein, with approximately 5.7g of protein per 100g.

The product Skyr has a similar consistency to Greek yogurt. It is naturally high in protein with around 10g of protein per 100g but lower in fat as it’s made from skimmed milk. Technically this product is an Icelandic sour milk cheese rather than a yogurt.

2. A good source of bone-healthy nutrients

Greek yogurt is a good source of calcium, magnesium and phosphorus minerals essential for bone health. Indeed, studies suggest that diets which include foods like yogurt may support bone mineral density. When combined with lifestyle factors, like a resistance exercise programme, yogurt may help support bone strength through reducing bone resorption.

3. May support gut health

Greek yogurt labelled as containing live cultures provides beneficial bacteria known as probiotics, which when eaten regularly may support gut health. Regular inclusion of fermented foods, such as yogurt, appears to increase the bacterial diversity in the gut. However, be sure to select unsweetened yogurt because sugar may have a detrimental effect on gut diversity.

Read more about probiotics.

4. Useful source of iodine

5. May support muscle recovery after exercise

The high protein content of Greek yogurt makes it an ideal post-exercise snack or component of a meal. This is because its bio-available protein content promotes muscle repair and recovery.

What Is Greek Yogurt

Yogurt is a dairy product that has been consumed since ancient times. In fact, the Greeks were the first to document the use of yogurt in 100 BC .

The word yogurt is believed to have come from the Turkish word yourmak, which means to thicken, curdle, or coagulate.

Many types of yogurt are available, including Greek-style, which has a higher protein content than other yogurt products .

Greek yogurt, often referred to as strained yogurt, is made by fermenting yogurt in tanks and then straining whey and other liquids during the final processing steps. The process results in a thicker product with a higher protein content.

Additionally, some food manufacturers produce Greek-style yogurt by adding milk proteins to the yogurt at the beginning or end of processing .

Greek yogurt comes in many varieties, including full fat, reduced fat, and fat-free, as well as flavored and unflavored.

Greek yogurt is high in many nutrients and a good source of protein, fat, and carbs, depending on the brand you choose.

Heres the nutrition breakdown of a 7-ounce serving of low fat, plain, unsweetened Greek yogurt (

  • B12: 43% of the Daily Value
  • Riboflavin : 35% of the DV
  • Pantothenic acid : 19% of the DV
  • Vitamin A: 20% of the DV
  • Calcium: 18% of the DV
  • Phosphorus: 22% of the DV
  • Potassium: 6% of the DV
  • Zinc: 11% of the DV
  • Selenium: 45% of the DV

As you can see, Greek yogurt provides a number of nutrients and is particularly rich in protein, vitamin B12, riboflavin , and selenium.

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All About The Nutrition And Calories In Greek Yogurt

Creamy and high in protein, Greek yogurt is a tasty alternative to the traditional variety of yogurt that has lined supermarket shelves for years.

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The Greek variety of this dairy snack is thicker than traditional yogurt, thanks to a liquid whey-straining process during manufacturing. To make Greek yogurt, milk is fermented with live bacterial cultures and then strained of liquid whey, resulting in the thick and tangy-tasting concentrated finished product.

Are You Getting Enough Protein?

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Greek Yogurts That Sound Healthy

Apple-Cinnamon Greek Yogurt (221 calories) – Recipe – Winpower Diet

But lately, as Greek yogurt has emerged as the new health darling of trendy foods, the food industry has rushed in, as it often does, and manufactured products that arent so healthy anymore.

Check out whats really in some of the new hyper processed Greek yogurt products now appearing on supermarket shelves.

Otria® Caramelized Onion Greek Yogurt Veggie Dip

Sounds healthy, right? Onions, veggies, Greek yogurt. But lets turn this 8.75-oz tub around and check out the Ingredient List.

The first ingredient is in fact Greek yogurt, but the second ingredient this yogurt is made of is cream. As our dietitians point out in their education workshops, youve got to be extra mindful of ingredients that show up near the top of the Ingredient List because theyre the ones showing up the most in the product itself.

And, of course, none of us needs more saturated-fat-rich cream showing up in our arteries.

But thats exactly what youd get in this Greek yogurt dip. Its Nutrition Facts label shows that for every 2-tablespoon serving , youre taking in 1.5 grams of artery-clogging saturated fat.

And thats only the beginning. This tiny 2-tablespoon serving also packs in 60 calories , egg yolks, beef fat, 180 mg of sodium, and, amazingly, just 2 grams of protein. What happened to all the protein-rich goodness of Greek yogurt? Looks as if it were replaced by saturated fat, salt, and cholesterol in this product.

Popular cereal brand with honey oats and greek honey added

Also Check: Printable List Of Good Carbs For Diabetics

Healthy Greek Yogurt Recipes

This page was reviewed on 2nd March 2022 by Kerry Torrens.

Kerry Torrens is a qualified nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Applied Nutrition and Nutritional Therapy and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food. Follow Kerry on Instagram at

All health content on is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.

What’s The Difference Between Greek Yogurt And Regular Yogurt

Both types of yogurt come from milk that has had healthy bacteria added, causing it to ferment. During this process, yogurt thickens and takes on a slightly tangy taste. Yogurt is then strained with a cheesecloth, which allows the liquid whey part of milk to drain off.

Regular yogurt is strained twice, while Greek yogurt is strained three times to remove more whey , according to the American Council on Exercise .

This third straining step is what makes Greek yogurt different from regular yogurt in several important ways. Greek yogurt contains less whey, lactose, calcium, sodium, carbs and sugar than regular yogurt.

Because more liquid is eliminated during the additional straining, you need more milk to make Greek yogurt than regular yogurt, per the ACE. And so, Greek yogurt has more protein than regular yogurt because it is more concentrated.

Greek yogurt actually contains almost double the protein of regular yogurt. Eight ounces of non-fat Greek yogurt has about 23 grams of protein, compared to the 8.5 grams in 1 cup of regular yogurt. This makes Greek yogurt a great option for anyone trying to sneak in a little more protein into their diet. And because of its high protein content, Greek yogurt will help you stay full longer.

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Nutritional Profile Of Greek Yogurt

A tablespoon of plain Greek yogurt provides:

60kcal/248 kj 57mg calcium 17.6mcg iodine

Low-fat or fat-free varieties of Greek yogurt will be lower in calories but bear in mind that they may also contain more sugar manufacturers often add sugars or sweeteners to make up for the lost flavour when fat is reduced.

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