Plain Greek Yogurt Nutrition Facts and Protein

Greek yogurt is yogurt that has been strained to remove much of its liquid whey. Straining leaves a thicker yogurt with more protein per gram, and because some of the milk sugar (lactose) and minerals leave with the whey, it has a little less sugar and calcium per gram than the unstrained yogurt it started from. Icelandic skyr and labneh are made in a similar way, with labneh strained even further.

"Greek" is not a defined term in US regulations, which set a standard only for yogurt itself. Most Greek yogurt is strained, but some "Greek-style" products reach a similar thickness by adding milk protein concentrate, starch or other thickeners instead, so protein and texture vary from one product to the next. The record on this page is for plain, strained Greek yogurt made from whole milk.

• Whole milk (full fat): the version on this page, richest in texture, with 8.5 g of fat per container.
• Low-fat (2%) and nonfat (0%): made from reduced-fat or skim milk. They have much less fat and fewer calories per container, and protein about the same or slightly higher, because fat no longer takes up part of the weight.
• Flavored and fruit-on-the-bottom: usually sweetened, so they can carry several times the sugar of plain yogurt, and that sweetener counts as added sugar on the label.

When comparing products, look at the fat content and the Added Sugars line first; those are where Greek yogurts differ most.

Its thickness lets Greek yogurt stand in for richer dairy:

• In place of sour cream or mayonnaise in dips, dressings and toppings for tacos and baked potatoes.
• Sauces and dips: the base of tzatziki and many herb dips.
• Marinades: its acidity tenderizes the surface of chicken and lamb, as in tandoori-style dishes.
• Baking: adds moisture and tang to muffins, quick breads and cakes.
• Breakfast: parfaits, smoothies and overnight oats.

When heating it in a sauce, stir it in off the heat or temper it first; full-fat yogurt resists curdling better than nonfat.

• Tzatziki. Greek yogurt with grated cucumber, garlic and olive oil. Cucumber · Garlic · Olive Oil
• Yogurt parfait. Layers of yogurt, berries, honey and granola or oats. Strawberry · Blueberries · Honey · Oats
• Overnight oats. Oats soaked in yogurt and milk with chia seeds. Oats · Whole Milk · Chia Seeds
• Yogurt-marinated chicken. Chicken coated in yogurt, garlic and spices before roasting or grilling. Chicken Breast · Garlic
• Fruit smoothies. Blended with frozen banana or strawberries for a thick texture. Banana · Strawberry

The thin liquid that collects on the surface is whey separating out of the yogurt, which is normal. Stir it back in to keep the yogurt as labeled, or pour it off for a slightly thicker yogurt; pouring it off removes a small amount of protein, calcium and milk sugar. Keep yogurt refrigerated and covered, and use a clean spoon each time.

The FDA reference amount for yogurt matches the 170 g container on this page, so a single-serve cup of plain yogurt usually uses that as its serving. If you add fruit, honey or sugar, enter each ingredient by weight in the label generator; the sweeteners count as added sugars, while the milk sugar in the yogurt does not. In a dip or dressing, list the yogurt with its own ingredients (cultured milk and the cultures) using the ingredient formatter, and declare milk as an allergen. Other categories, such as dips and dressings, have their own reference amounts in the RACC lookup.