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Greek Yogurt

Yogurt, Greek, NS as to type of milk, flavors other than fruit

Nutrition Facts

Serving sizeper 100g
Amount per serving
Calories81
% Daily Value
  • Total Fat 1,34 g2%
  • Saturated Fat 0,71 g4%
  • Trans Fat —
  • Cholesterol 7 mg2%
  • Sodium 32 mg1%
  • Total Carbohydrate 8,18 g3%
  • Dietary Fiber 0 g0%
  • Total Sugars 7,87 g
  • Protein 9,07 g18%
  • Vitamin D 0,9 µg5%
  • Calcium 98 mg8%
  • Iron 0,06 mg0%
  • Potassium 124 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 81 kcal calories, 9,07g protein, and 0,62µg vitamin b12 per USDA FoodData Central.

Calorie breakdown

How calories are distributed across macronutrients

81kcal
  • Protein45%(36 kcal)
  • Carbs40%(33 kcal)
  • Fat15%(12 kcal)

Nutrient density

50/ 100

Meets ≥10% Daily Value for 5 of 28 nutrients

Moderate nutrient density

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

Category: Dairy and Egg Products

Low carbLow calorieLow sodiumLow fatVegetarianPaleo-friendlyGluten-free
Potassium : Sodium ratio3.9 : 1
favorable
  • Greek Yogurt has a potassium-to-sodium ratio of 3.9:1, which is considered favorable for blood-pressure support.

Full nutrient breakdown

per 100g
Macronutrients▾
Macronutrients
NutrientAmount% DV
Calories

Total food energy released when the food is metabolized, expressed in kilocalories per 100 grams.

Also known as: Calories, kcal

81 kcal4%
Protein

Macronutrient made of amino acids; essential for building and repairing tissue, enzymes, and hormones.

9,07 g18%
Carbohydrates

Total carbohydrates, including sugars, starches, and fiber. The body's primary energy source.

Also known as: Carbohydrates

8,18 g3%
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

1,34 g2%
Fiber

Indigestible plant carbohydrate that supports digestive health, blood sugar regulation, and satiety.

Also known as: Dietary Fiber

0 g0%
Sugars

Simple carbohydrates, both naturally occurring (e.g. in fruit or milk) and added. Quickly absorbed for energy.

Also known as: Total Sugars

7,87 g—
Minerals▾
Minerals
NutrientAmount% 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)

32 mg1%
Potassium

Electrolyte that supports nerve function, muscle contraction, and healthy blood pressure.

124 mg3%
Calcium

Mineral essential for bone and teeth structure, muscle contraction, and blood clotting.

98 mg8%
Magnesium

Mineral involved in more than 300 enzymatic reactions, including energy production and muscle function.

10 mg2%
Phosphorus

Mineral that works with calcium to form bones and is a component of DNA and ATP.

120 mg10%
Iron

Mineral required for oxygen transport in hemoglobin and for energy metabolism.

0,06 mg0%
Zinc

Trace mineral essential for immune function, wound healing, and protein synthesis.

0,47 mg4%
Copper

Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defense.

0,02 mg2%
Selenium

Trace mineral that supports thyroid function and antioxidant systems via selenoproteins.

8,7 µg16%
Fat detail▾
Fat detail
NutrientAmount% 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

0,71 g4%
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 mg2%
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
NutrientAmount% 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 µg1%
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

0 mg0%
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 µg5%
Vitamin E

Fat-soluble antioxidant that protects cell membranes from oxidative damage.

Also known as: Alpha-Tocopherol, Tocopherol

0,04 mg0%
Vitamin K

Fat-soluble vitamin essential for blood clotting and bone metabolism.

Also known as: Phylloquinone, Menaquinone

0,1 µg0%
Thiamin (B1)

B-vitamin required for carbohydrate metabolism and nervous-system function.

Also known as: Vitamin B1, Thiamine

0,02 mg2%
Riboflavin (B2)

B-vitamin involved in energy production and cellular function via the coenzymes FAD and FMN.

Also known as: Vitamin B2

0,25 mg19%
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 mg1%
Vitamin B6

B-vitamin involved in amino-acid metabolism, neurotransmitter synthesis, and hemoglobin formation.

Also known as: Pyridoxine

0,06 mg3%
Folate (B9)

B-vitamin essential for DNA synthesis and cell division; particularly important in early pregnancy.

Also known as: Vitamin B9, Folic Acid, Folacin

6 µg2%
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 µg26%
Choline

Essential nutrient used to make cell membranes and the neurotransmitter acetylcholine.

13,5 mg2%
Antioxidants & carotenoids▾
Antioxidants & carotenoids
NutrientAmount% 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—
Lycopene0 µg—
Lutein + zeaxanthin

Also known as: Lutein + Zeaxanthin

0 µg—
Other▾
Other
NutrientAmount% DV
Water

Water content of the food. Foods high in water tend to be lower in energy density and support hydration.

80,79 g—
Caffeine

Naturally occurring stimulant found in coffee, tea, cocoa, and some soft drinks. Acts on the central nervous system.

0 mg—
Theobromine0 mg—
Alcohol0 g—

Compare 43 USDA variants

Variants of Yogurt, Greek, plain, nonfat cataloged in USDA FoodData Central, with calories and macros per 100 g.
VariantFDC IDCaloriesProtein (g)Carbs (g)Fat (g)
Yogurt, Greek, 2% fat, apricot, CHOBANI170864937,212,21,7
Yogurt, Greek, 2% fat,mixed berry blend, CHOBANI170891938,310,91,8
Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)1708945910,23,60,4
Yogurt, Greek, strawberry, nonfat170901838,112,10,2
Yogurt, Greek, vanilla, nonfat170902788,610,40,2
Yogurt, Greek, plain, lowfat17090373103,91,9
Yogurt, Greek, fruit, whole milk1709051067,312,33
Yogurt, Greek, vanilla, lowfat170907958,69,52,5
Yogurt, Greek, 2% fat, pineapple, CHOBANI170909947,112,31,8
Yogurt, Greek, 2% fat, strawberry banana, CHOBANI17091288810,21,7
Yogurt, Greek, nonfat, Fruit on Bottom, Pomegranate, CHOBANI170913807,512,10,2
Yogurt, Greek, Blueberry, CHOBANI170914827,212,80,2
Yogurt, Greek, nonfat, Fruit on Bottom, Strawberry, CHOBANI170915797,311,90,2
Yogurt, Greek, nonfat, Fruit on Bottom, Blackberry, CHOBANI170916957,515,40,4
Yogurt, Greek, 2%fat, coconut blend, CHOBANI171260928,1111,7
Yogurt, Greek, nonfat, vanilla, CHOBANI171296719,18,10,2
Yogurt, Greek, strawberry, DANNON OIKOS1712971068,311,72,9
Yogurt, Greek, nonfat, vanilla, DANNON OIKOS171298858,112,70,1
Yogurt, Greek, nonfat, strawberry, DANNON OIKOS17129984812,50,2
Yogurt, Greek, strawberry, lowfat1713001058,212,32,6
Yogurt, Greek, plain, whole milk171304978,94,44,7
Yogurt, Greek, whole, plain, CHOBANI171309828,23,24
Yogurt, Greek, nonfat, lemon blend, CHOBANI171310788,610,70,2
Yogurt, Greek, nonfat, peach, CHOBANI171311807,811,90,1
Yogurt, Greek, nonfat, plain, CHOBANI171312549,53,40,2
Yogurt, Greek, nonfat, raspberry, CHOBANI171313817,7120,2
Yogurt, Greek, 2% fat, mango, CHOBANI172199937,611,81,7
Yogurt, Greek, 2% fat, key lime blend, CHOBANI173434927,811,91,5
Yogurt, Greek, plain, nonfat3301376110,33,60,4
Yogurt, Greek, NS as to type of milk or flavor2705415919,110,81,3
Yogurt, Greek, NS as to type of milk, plain27054216710,23,61,4
Yogurt, Greek, whole milk, plain2705422948,84,84,4
Yogurt, Greek, low fat milk, plain27054236710,23,61,4
Yogurt, Greek, nonfat milk, plain27054245910,33,60,4
Yogurt, Greek, NS as to type of milk, fruit2705429919,110,81,3
Yogurt, Greek, whole milk, fruit27054301147,911,83,9
Yogurt, Greek, low fat milk, fruit2705431919,110,81,3
Yogurt, Greek, nonfat milk, fruit2705432839,210,80,3
Yogurt, Greek, NS as to type of milk, flavors other than fruitcurrent2705437819,18,21,3
Yogurt, Greek, whole milk, flavors other than fruit27054381047,89,23,9
Yogurt, Greek, low fat milk, flavors other than fruit2705439819,18,21,3
Yogurt, Greek, nonfat milk, flavors other than fruit2705440739,28,20,3
Yogurt, Greek, with oats27054411499,2203,7

Fatty acid profile

Breakdown of fats per 100 grams

1,1 g
  • Saturated66%(0,71 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

Methodology

  • Moisture change: 0%

Frequently asked questions about Greek Yogurt

How many calories in Greek Yogurt?

Greek Yogurt contains 81 kcal per 100 grams, sourced from USDA FoodData Central.

How much cholesterol is in Greek Yogurt?

Greek Yogurt contains 7 mg cholesterol and 32 mg sodium per 100 grams, per USDA FoodData Central.

What are the macros in Greek Yogurt?

Per 100 grams, Greek Yogurt contains 9.07 g protein, 8.18 g carbohydrates, and 1.34 g total fat.

Is Greek Yogurt good for keto or low-carb?

Yes — Greek Yogurt has 8.2 g net carbs per 100 g, fitting a low-carb plan.

Where does Greek Yogurt nutrition data come from?

Nutrition data for Greek Yogurt is sourced from USDA FoodData Central (FDC ID 2705437). Browse the underlying record at https://fdc.nal.usda.gov/fdc-app.html#/food-details/2705437/nutrients.

Diet compatibility

  • Low carbUnder 10 g of net carbs per 100 g — compatible with low-carb and moderate-carb eating patterns.
  • 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

    Low-carb lunch built around greek Yogurt

    A big leafy salad with greek Yogurt, olive oil, seeds, and a hard-boiled egg keeps total carbs under 15 g while delivering satiating fats and protein.

  • 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: 2705437), 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: 32 mg Sodium per 100g + recipes | План харчування