Greek Yogurt

U.S. Department of Agriculture, Agricultural Research Service

Yogurt, Greek, NS as to type of milk or flavor

Serving size

Nutrition Facts

Serving sizeper 100g

Amount per serving

Calories91

% Daily Value

Total Fat 1,33 g2%
Saturated Fat 0,72 g4%
Trans Fat —
Cholesterol 7 mg2%
Sodium 35 mg2%
Total Carbohydrate 10,78 g4%
Dietary Fiber 0,1 g0%
Total Sugars 8,21 g
Protein 9,11 g18%

Vitamin D 0,9 µg5%
Calcium 100 mg8%
Iron 0,12 mg1%
Potassium 133 mg3%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

100g of Yogurt, Greek contains 91 kcal calories, 9,11g protein, and 0,62µg vitamin b12 per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

Protein40%(36 kcal)
Carbs47%(43 kcal)
Fat13%(12 kcal)

Nutrient density

Meets ≥10% Daily Value for 5 of 28 nutrients

Moderate nutrient density

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Melio can build a complete week of meals around Greek Yogurt (or any food in our database), tailored to your macro goals and dietary preferences.

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Category: Dairy and Egg Products

Low calorie Low sodium Low fat Vegetarian Paleo-friendly Gluten-free

Potassium : Sodium ratio3.8 : 1

favorable

Greek Yogurt has a potassium-to-sodium ratio of 3.8:1, which is considered favorable for blood-pressure support.

Full nutrient breakdown

per 100g

Macronutrients▾

Macronutrients
Nutrient	Amount	% DV
Calories Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams. Also known as: Calories, kcal	91 kcal	5%
Protein Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones.	9,11 g	18%
Carbohydrates Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source. Also known as: Carbohydrates	10,78 g	4%
Total fat Sum of all dietary fats (saturated, monounsaturated, polyunsaturated, and trans). A concentrated energy source and carrier of fat-soluble vitamins. Also known as: Total Lipid, Fat	1,33 g	2%
Fiber Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety. Also known as: Dietary Fiber	0,1 g	0%
Sugars Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy. Also known as: Total Sugars	8,21 g	—

Minerals▾

Minerals
Nutrient	Amount	% DV
Sodium Electrolyte that regulates fluid balance and nerve signaling. Most dietary sodium comes from salt; excess intake raises blood pressure. Also known as: Salt (as Na)	35 mg	2%
Potassium Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure.	133 mg	3%
Calcium Mineral essential for bone and teeth structure, muscle contraction, and blood clotting.	100 mg	8%
Magnesium Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function.	10 mg	2%
Phosphorus Mineral that works with calcium to form bones and is a component of DNA and ATP.	122 mg	10%
Iron Mineral required for oxygen transport in hemoglobin and for energy metabolism.	0,12 mg	1%
Zinc Trace mineral essential for immune function, wound healing, and protein synthesis.	0,47 mg	4%
Copper Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense.	0,03 mg	3%
Selenium Trace mineral that supports thyroid function and antioxidant systems via selenoproteins.	8,9 µg	16%

Fat detail▾

Fat detail
Nutrient	Amount	% DV
Saturated fat Fat type typically solid at room temperature. High intake is associated with elevated LDL cholesterol. Also known as: Saturated Fatty Acids, SFA	0,72 g	4%
Monounsaturated fat Fat with one double bond in its fatty-acid chain. Common in olive oil and avocados; linked to heart-health benefits. Also known as: Monounsaturated Fatty Acids, MUFA	0,33 g	—
Polyunsaturated fat Fat with multiple double bonds, including essential omega-3 and omega-6 fatty acids. Also known as: Polyunsaturated Fatty Acids, PUFA	0,05 g	—
Cholesterol Waxy sterol found in animal foods. The body also makes its own; dietary cholesterol has a limited effect on blood levels for most people.	7 mg	2%
EPA (Omega-3) Eicosapentaenoic acid, a long-chain omega-3 fatty acid found in fatty fish; supports cardiovascular and inflammatory balance. Also known as: Eicosapentaenoic Acid	0 g	—
DHA (Omega-3) Docosahexaenoic acid, a long-chain omega-3 fatty acid concentrated in fish; important for brain and eye health. Also known as: Docosahexaenoic Acid	0 g	—
DPA (Omega-3) Docosapentaenoic acid, an intermediate omega-3 fatty acid found alongside EPA and DHA in marine foods. Also known as: Docosapentaenoic Acid	0 g	—

Vitamins▾

Vitamins
Nutrient	Amount	% DV
Vitamin A Fat-soluble vitamin essential for vision, immune function, and cell growth. Measured as Retinol Activity Equivalents. Also known as: Retinol Activity Equivalents, RAE	9 µg	1%
Retinol Preformed vitamin A found in animal foods; the active form used directly by the body.	9 µg	—
Vitamin C Water-soluble antioxidant vitamin required for collagen synthesis, immune function, and iron absorption. Also known as: Ascorbic Acid	1 mg	1%
Vitamin D Fat-soluble vitamin that regulates calcium absorption and bone health. Also produced in the skin from sunlight. Also known as: Calciferol	0,9 µg	5%
Vitamin E Fat-soluble antioxidant that protects cell membranes from oxidative damage. Also known as: Alpha-Tocopherol, Tocopherol	0,05 mg	0%
Vitamin K Fat-soluble vitamin essential for blood clotting and bone metabolism. Also known as: Phylloquinone, Menaquinone	0,1 µg	0%
Thiamin (B1) B-vitamin required for carbohydrate metabolism and nervous-system function. Also known as: Vitamin B1, Thiamine	0,02 mg	2%
Riboflavin (B2) B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN. Also known as: Vitamin B2	0,26 mg	20%
Niacin (B3) B-vitamin that contributes to DNA repair and energy metabolism through its coenzymes NAD and NADP. Also known as: Vitamin B3, Nicotinic Acid	0,19 mg	1%
Vitamin B6 B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation. Also known as: Pyridoxine	0,06 mg	3%
Folate (B9) B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy. Also known as: Vitamin B9, Folic Acid, Folacin	7 µg	2%
Vitamin B12 B-vitamin required for red blood cell formation and nervous-system health. Found almost exclusively in animal foods. Also known as: Cobalamin	0,62 µg	26%
Choline Essential nutrient used to make cell membranes and the neurotransmitter acetylcholine.	14,6 mg	3%

Antioxidants & carotenoids▾

Antioxidants & carotenoids
Nutrient	Amount	% DV
Beta-carotene Also known as: Beta-Carotene, Provitamin A	2 µg	—
Alpha-carotene Also known as: Alpha-Carotene	0 µg	—
Beta-cryptoxanthin Also known as: Beta-Cryptoxanthin	0 µg	—
Lycopene	0 µg	—
Lutein + zeaxanthin Also known as: Lutein + Zeaxanthin	0 µg	—

Other▾

Other
Nutrient	Amount	% DV
Water Water content of the food. Foods high in water tend to be lower in energy density and support hydration.	78,15 g	—
Caffeine Naturally occurring stimulant found in coffee, tea, cocoa, and some soft drinks. Acts on the central nervous system.	0 mg	—
Theobromine	0 mg	—
Alcohol	0 g	—

Compare 43 USDA variants

Variants of Yogurt, Greek, plain, nonfat cataloged in USDA FoodData Central, with calories and macros per 100 g.
Variant	FDC ID	Calories	Protein (g)	Carbs (g)	Fat (g)
Yogurt, Greek, 2% fat, apricot, CHOBANI	170864	93	7,2	12,2	1,7
Yogurt, Greek, 2% fat,mixed berry blend, CHOBANI	170891	93	8,3	10,9	1,8
Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)	170894	59	10,2	3,6	0,4
Yogurt, Greek, strawberry, nonfat	170901	83	8,1	12,1	0,2
Yogurt, Greek, vanilla, nonfat	170902	78	8,6	10,4	0,2
Yogurt, Greek, plain, lowfat	170903	73	10	3,9	1,9
Yogurt, Greek, fruit, whole milk	170905	106	7,3	12,3	3
Yogurt, Greek, vanilla, lowfat	170907	95	8,6	9,5	2,5
Yogurt, Greek, 2% fat, pineapple, CHOBANI	170909	94	7,1	12,3	1,8
Yogurt, Greek, 2% fat, strawberry banana, CHOBANI	170912	88	8	10,2	1,7
Yogurt, Greek, nonfat, Fruit on Bottom, Pomegranate, CHOBANI	170913	80	7,5	12,1	0,2
Yogurt, Greek, Blueberry, CHOBANI	170914	82	7,2	12,8	0,2
Yogurt, Greek, nonfat, Fruit on Bottom, Strawberry, CHOBANI	170915	79	7,3	11,9	0,2
Yogurt, Greek, nonfat, Fruit on Bottom, Blackberry, CHOBANI	170916	95	7,5	15,4	0,4
Yogurt, Greek, 2%fat, coconut blend, CHOBANI	171260	92	8,1	11	1,7
Yogurt, Greek, nonfat, vanilla, CHOBANI	171296	71	9,1	8,1	0,2
Yogurt, Greek, strawberry, DANNON OIKOS	171297	106	8,3	11,7	2,9
Yogurt, Greek, nonfat, vanilla, DANNON OIKOS	171298	85	8,1	12,7	0,1
Yogurt, Greek, nonfat, strawberry, DANNON OIKOS	171299	84	8	12,5	0,2
Yogurt, Greek, strawberry, lowfat	171300	105	8,2	12,3	2,6
Yogurt, Greek, plain, whole milk	171304	97	8,9	4,4	4,7
Yogurt, Greek, whole, plain, CHOBANI	171309	82	8,2	3,2	4
Yogurt, Greek, nonfat, lemon blend, CHOBANI	171310	78	8,6	10,7	0,2
Yogurt, Greek, nonfat, peach, CHOBANI	171311	80	7,8	11,9	0,1
Yogurt, Greek, nonfat, plain, CHOBANI	171312	54	9,5	3,4	0,2
Yogurt, Greek, nonfat, raspberry, CHOBANI	171313	81	7,7	12	0,2
Yogurt, Greek, 2% fat, mango, CHOBANI	172199	93	7,6	11,8	1,7
Yogurt, Greek, 2% fat, key lime blend, CHOBANI	173434	92	7,8	11,9	1,5
Yogurt, Greek, plain, nonfat	330137	61	10,3	3,6	0,4
Yogurt, Greek, NS as to type of milk or flavorcurrent	2705415	91	9,1	10,8	1,3
Yogurt, Greek, NS as to type of milk, plain	2705421	67	10,2	3,6	1,4
Yogurt, Greek, whole milk, plain	2705422	94	8,8	4,8	4,4
Yogurt, Greek, low fat milk, plain	2705423	67	10,2	3,6	1,4
Yogurt, Greek, nonfat milk, plain	2705424	59	10,3	3,6	0,4
Yogurt, Greek, NS as to type of milk, fruit	2705429	91	9,1	10,8	1,3
Yogurt, Greek, whole milk, fruit	2705430	114	7,9	11,8	3,9
Yogurt, Greek, low fat milk, fruit	2705431	91	9,1	10,8	1,3
Yogurt, Greek, nonfat milk, fruit	2705432	83	9,2	10,8	0,3
Yogurt, Greek, NS as to type of milk, flavors other than fruit	2705437	81	9,1	8,2	1,3
Yogurt, Greek, whole milk, flavors other than fruit	2705438	104	7,8	9,2	3,9
Yogurt, Greek, low fat milk, flavors other than fruit	2705439	81	9,1	8,2	1,3
Yogurt, Greek, nonfat milk, flavors other than fruit	2705440	73	9,2	8,2	0,3
Yogurt, Greek, with oats	2705441	149	9,2	20	3,7

Fatty acid profile

Breakdown of fats per 100 grams

Saturated66%(0,72 g)
Monounsaturated30%(0,33 g)
Polyunsaturated4%(0,05 g)

Household serving sizes

g

64562 1 5.3 oz container: 150 g
60039 1 6 oz container: 170 g
60598 1 container, NFS: 150 g
10205 1 cup: 245 g
90000 Quantity not specified: 150 g

Frequently asked questions about Greek Yogurt

How many calories in Greek Yogurt?: Greek Yogurt contains 91 kcal per 100 grams, sourced from USDA FoodData Central.
How much cholesterol is in Greek Yogurt?: Greek Yogurt contains 7 mg cholesterol and 35 mg sodium per 100 grams, per USDA FoodData Central.
What are the macros in Greek Yogurt?: Per 100 grams, Greek Yogurt contains 9.11 g protein, 10.78 g carbohydrates, and 1.33 g total fat.
Is Greek Yogurt good for keto or low-carb?: Greek Yogurt has 10.8 g carbs per 100 g — typically not a keto or low-carb staple.
Where does Greek Yogurt nutrition data come from?: Nutrition data for Greek Yogurt is sourced from USDA FoodData Central (FDC ID 2705415). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/2705415/nutrients.

Diet compatibility

Low calorieFewer than 100 kcal per 100 g, so it adds volume and nutrients to a plate without crowding out the calorie budget.
Low sodiumUnder 140 mg of sodium per 100 g, the FDA threshold for "low sodium" labeling on packaged foods.
Low fatUnder 3 g of total fat per 100 g, the FDA threshold for "low fat" on packaged foods.
VegetarianFits a lacto-ovo vegetarian pattern: plant foods plus dairy and eggs. Excludes meat, poultry, and seafood.
Paleo-friendlyFalls within whole-food paleo guidelines: no grains, legumes, dairy, or refined additives in the USDA category.
Gluten-freeFree of gluten-containing grains (wheat, rye, barley, malt) by USDA categorization. Verify packaging for heavily processed items.

Foods that pair well with Greek Yogurt

Complementary ingredients from related USDA categories — useful starting points when planning a meal around Greek Yogurt.

3 meal ideas using Greek Yogurt

Starter templates matched to Greek Yogurt's nutrient profile. Open the meal-plan generator to turn any of these into a full recipe with shopping list.

Breakfast
Easy morning meal with greek Yogurt
Use greek Yogurt alongside eggs, whole-grain toast, and fresh fruit for a breakfast that covers every macro without much effort.
Lunch
Balanced lunch plate with greek Yogurt
Build a plate around greek Yogurt, a lean protein, and a small serving of whole grains for a lunch that lands within 500–600 kcal.
Dinner
Low-sodium dinner with greek Yogurt
Roast greek Yogurt with olive oil, garlic, and fresh herbs — no added salt — and pair with a simple grain for a dinner under 600 mg of sodium.

Where does this data come from?

Nutrient values are sourced from the USDA FoodData Central database — the U.S. Department of Agriculture's authoritative reference for food composition. Values are averaged across multiple samples to give you a representative reading per 100 grams of edible portion.

Data sourced from USDA FoodData Central (FDC ID: 2705415), accessed 2022-10-28.

Published: 2022-10-28

More foods in Dairy and Egg Products

Use Greek Yogurt in your next meal plan

Melio can build a complete week of meals around Greek Yogurt (or any food in our database), tailored to your macro goals and dietary preferences.

Create a meal plan

Greek Yogurt

Nutrition Facts

Calorie breakdown

Nutrient density

Use Greek Yogurt in your next meal plan

Full nutrient breakdown

Compare 43 USDA variants

Fatty acid profile

Household serving sizes

Frequently asked questions about Greek Yogurt

How many calories in Greek Yogurt?

How much cholesterol is in Greek Yogurt?

What are the macros in Greek Yogurt?

Is Greek Yogurt good for keto or low-carb?

Where does Greek Yogurt nutrition data come from?

Diet compatibility

Foods that pair well with Greek Yogurt

3 meal ideas using Greek Yogurt

Easy morning meal with greek Yogurt

Balanced lunch plate with greek Yogurt

Low-sodium dinner with greek Yogurt

Where does this data come from?

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Use Greek Yogurt in your next meal plan