Food guide

Greek Yogurt

Strained yogurt with roughly double the protein of standard varieties, plus calcium and iodine.

Protein-RichNutrient-Dense

Greek Yogurt, a nutrient-dense protein-rich food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of greek yogurt for fair comparison. Typical serving: 170 g pot (plain, low fat) — 100 kcal per 170 g serving.

Nutrition information for Greek Yogurt
Nutrient	Per 100 g	Per serving (170 g)	Per 100 kcal
Energy	59 kcal	100 kcal	100 kcal
Protein	10 g	17 g	17 g
Carbohydrate	3.5 g	6 g	6 g
Fat	0.4 g	0.7 g	0.7 g
Fibre	0 g	0 g	0 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of greek yogurt, with a typical serving and FDA Daily Value for adults.

Micronutrients for Greek Yogurt
Nutrient	Per 100 g	Per serving (170 g)	% DV
Vitamins
Vitamin A	90 µg	153 µg	10%
Vitamin C	0.8 mg	1.4 mg	<1%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.04 mg	0.068 mg	<1%
Vitamin K	0.2 µg	0.34 µg	<1%
Thiamin	0.044 mg	0.075 mg	4%
Riboflavin	0.23 mg	0.39 mg	18%
Niacin	0.2 mg	0.34 mg	1%
Vitamin B6	0.055 mg	0.094 mg	3%
Folate	12 µg	20.4 µg	3%
Vitamin B12	0.52 µg	0.88 µg	22%
Pantothenic acid	0.47 mg	0.8 mg	9%
Choline	15.2 mg	25.8 mg	3%
Minerals
Calcium	115 mg	196 mg	9%
Iron	0.04 mg	0.068 mg	<1%
Magnesium	11 mg	18.7 mg	3%
Phosphorus	137 mg	233 mg	11%
Potassium	141 mg	240 mg	3%
Sodium	34 mg	57.8 mg	1%
Zinc	0.6 mg	1 mg	5%
Selenium	12.4 µg	21.1 µg	23%
Copper	0.021 mg	0.036 mg	2%
Manganese	0.007 mg	0.012 mg	<1%

Source: USDA FoodData Central — Yogurt, Greek, plain, lowfat

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat greek yogurt?

High protein per calorie, which supports satiety.
Live cultures in most products.
Versatile across sweet and savoury cooking.

How to include it

Top with berries, oats and seeds for a balanced breakfast.
Whisk with lemon and herbs as a sauce for roasted vegetables.
Use in place of soured cream on chilli or baked potatoes.

Things to consider

Flavoured varieties often contain several teaspoons of added sugar.
"Greek style" is frequently thickened rather than strained and lower in protein.
Not suitable for people with cow's milk protein allergy.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.

Protein-Rich

Cottage Cheese

A fresh cheese that is unusually high in protein for its calorie content.

kcal: 98
protein: 11 g
fibre: 0 g

per 100 g · Typical serving: 100 g

Protein-RichNutrient-Dense

Eggs

A complete protein source with choline, B12, selenium and vitamin D concentrated in the yolk.

kcal: 143
protein: 12.6 g
fibre: 0 g

per 100 g · Typical serving: 2 large eggs (100 g)

Oats, a nutrient-dense fibre-rich food, photographed on a plain linen surface

Fibre-RichWhole Grains

Oats, dry

A whole grain with beta-glucan soluble fibre and a low cost per serving.

kcal: 380
protein: 13.4 g
fibre: 10 g

per 100 g · Typical serving: 50 g dry

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