At a glance
- 17.5 g protein and 104 calories per 3/4 cup (170 g).
- 16.9 g protein per 100 calories: #47 of 536 foods in our USDA list, #2 of 54 in dairy.
- 61 mg sodium per serving.
What is greek yogurt like to eat?
Greek yogurt is yogurt that has been strained to remove much of the whey, which leaves it thick and tangy. It goes into breakfast bowls, dips, marinades and baking, and a tub in the fridge covers several easy high-protein moments in a week.
How can you eat more greek yogurt?
Try this
Layer with fruit and a spoonful of oatsMix with garlic, cucumber and lemon for a quick dipUse in place of sour cream on tacos or chiliBlend into a smoothie with frozen fruitIs greek yogurt good on a GLP-1?
It is cold, smooth and easy to eat in small spoonfuls, so a few bites with soft fruit can be a gentle option when a full meal feels like too much. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does greek yogurt compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Greek yogurt | 3/4 cup | 17.5 g | 104 | 16.9 g |
| Cottage cheese | 1/2 cup | 12.4 g | 95 | 13.1 g |
| Milk | 1 cup | 8.3 g | 123 | 6.8 g |
| Chia seeds | 1 tbsp | 2 g | 59 | 3.5 g |
Close to greek yogurt per calorie: pork tenderloin (18.3 g), clams (17.3 g), steak (16.7 g), roast beef (16.2 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Choose plain over flavored if you want to control added sugar, and sweeten it yourself with fruit.
What's the full nutrition for greek yogurt?
| Nutrient | Per 3/4 cup (170 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 104 | 61 | |
| Protein | 17.5 g | 10.3 g | 35% |
| Fat | 0.7 g | 0.4 g | |
| Saturated fat | 0.2 g | 0.1 g | 1% |
| Carbohydrate | 6.1 g | 3.6 g | |
| Fiber | Not listed | Not listed | |
| Sugar | 5.6 g | 3.3 g | |
| Sodium | 61 mg | 36 mg | 3% |
| Calcium | 189 mg | 111 mg | 15% |
| Iron | 0.1 mg | 0.07 mg | 1% |
| Vitamin B12 | 1.2 mcg | 0.7 mcg | 50% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
USDA FoodData Central, Foundation: "Yogurt, Greek, plain, nonfat". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
