What are the Nutritional Facts about Greek Yogurt?
December 21, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Greek yogurt is rich in protein, probiotics, and calcium. Learn nutritional facts, health benefits, and best ways to include it daily.
Introduction
Greek yogurt is a thick, creamy form of curd made by straining regular yogurt to remove excess whey. It is gaining popularity in India due to its high protein content and probiotic benefits. Greek yogurt supports digestion, muscle health, and weight management, making it a healthy food choice.
In this article, you will learn the nutritional facts about Greek yogurt, its health benefits, and how to consume it properly.
Nutritional Facts About Greek Yogurt (Plain, Unsweetened – Per 100 Grams)
| Nutrient | Amount |
|---|---|
| Calories | 59 kcal |
| Protein | 10 g |
| Carbohydrates | 3.6 g |
| Sugar | 3.2 g |
| Fat | 0.4–3.3 g |
| Saturated Fat | 0.1–2 g |
| Calcium | 110 mg |
| Potassium | 141 mg |
| Vitamin B12 | 0.4 mcg |
| Phosphorus | 135 mg |
| Probiotics | High |
Values depend on low-fat or full-fat Greek yogurt.
Health Benefits of Greek Yogurt
1. High in Protein
- Supports muscle growth and repair
- Keeps you full for longer
2. Improves Digestion
- Contains live probiotics
- Supports gut health
3. Strengthens Bones
- Rich in calcium and phosphorus
- Helps prevent bone weakness
4. Helps in Weight Loss
- High protein reduces hunger
- Low in carbohydrates
5. Supports Immunity
- Probiotics strengthen immune system
- Improves nutrient absorption
Greek Yogurt vs Regular Yogurt (Per 100g)
| Nutrient | Greek Yogurt | Regular Yogurt |
|---|---|---|
| Calories | 59 kcal | 61 kcal |
| Protein | 10 g | 3.5 g |
| Carbohydrates | 3.6 g | 4.7 g |
| Sugar | Lower | Higher |
| Probiotics | High | Moderate |
Best Way to Eat Greek Yogurt
✔ Eat plain with fruits
✔ Add nuts and seeds
✔ Use as a healthy dip or dressing
✔ Replace mayonnaise or cream in recipes
❌ Avoid flavoured Greek yogurt (high sugar)
❌ Avoid eating very cold yogurt on empty stomach
How Much Greek Yogurt Should You Eat Daily?
- 100–200 g per day
- Choose unsweetened and plain variety
Is Greek Yogurt Good for Diabetes?
- Low sugar and high protein
- Helps control blood sugar spikes
- Safe when eaten in moderate portions
Final Thoughts
Greek yogurt is a nutrient-dense food rich in protein, probiotics, and calcium. Including it in your daily diet can improve digestion, support muscle health, and help with weight management.
Tip: Choose plain, unsweetened Greek yogurt for maximum health benefits.