Dairy
lowfat plain greek yogurt.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeFermented
SERVING
CALORIES
73
PROTEIN
9.9g
CARBS
3.9g
FAT
1.9g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories73kcal—
Protein9.9g20%
Carbohydrates3.9g1%
Fiber0g0%
Sugar3.6g7%
Total fat1.9g2%
Saturated fat1.2g6%
Trans fat0.06g—
Cholesterol10mg3%
Water83.6g—
MINERALS
Sodium34mg1%
Potassium141mg3%
Calcium115mg9%
Iron0.04mg0%
Magnesium11mg3%
Phosphorus137mg11%
Zinc0.60mg5%
Copper0.02mg2%
Manganese0.01mg0%
Selenium12.4µg23%
VITAMINS
Vitamin A90µg10%
Vitamin C0.80mg1%
Vitamin D0µg0%
Vitamin E0.04mg0%
Vitamin K0.20µg0%
Thiamin (B1)0.04mg3%
Riboflavin (B2)0.23mg18%
Niacin (B3)0.20mg1%
Pantothenic acid (B5)0.47mg9%
Vitamin B60.06mg4%
Folate (B9)12µg3%
Vitamin B120.52µg22%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup247g
1 tablespoon15.5g
1 teaspoon5.2g
1 ml1g
1 liter1033.3g
HEALTH BENEFITS
Why eat it.
- ✓High in protein, which promotes satiety, supports muscle repair, and helps maintain a healthy metabolism.
- ✓Rich in probiotics (live active cultures) that support a healthy gut microbiome and aid digestion.
- ✓Excellent source of calcium, which is essential for strong bones and teeth.
- ✓Lower in lactose than regular yogurt due to the straining process, making it potentially easier to digest for individuals with mild lactose intolerance.
COOKING TIPS
In the kitchen.
- 1Use as a healthier, protein-rich substitute for sour cream, mayonnaise, or crème fraîche in dips, dressings, and sauces.
- 2To prevent curdling in hot dishes, temper the yogurt by whisking a small amount of the hot liquid into it before stirring it into the main dish off the heat.
- 3Acts as an excellent marinade for meats like chicken or lamb, as its lactic acid helps to tenderize the protein.
- 4In baking, it can be used to add moisture and a slight tang to cakes, muffins, and quick breads, often replacing some of the oil or butter.
STORAGE
Keep it fresh.
- Store in the refrigerator at or below 40°F (4°C). Keep the container tightly sealed.
- Once opened, consume within 5-7 days for optimal freshness and to prevent spoilage.
- Avoid storing on the refrigerator door where temperatures fluctuate; place it on a main shelf for more consistent cooling.
FAQ
Frequently asked questions.
Is lowfat plain Greek yogurt healthy?
Yes, lowfat plain Greek yogurt is highly nutritious. It's packed with protein, which aids satiety and muscle repair, and is an excellent source of calcium for bone health. It also contains beneficial probiotics for gut health, all while being relatively low in calories and fat.
How much protein is in lowfat plain Greek yogurt?
Lowfat plain Greek yogurt is an excellent source of protein. Approximately 100g contains about 9.95g of protein, making it significantly higher in protein than regular yogurt. This high protein content helps promote fullness and supports muscle maintenance.
Is lowfat plain Greek yogurt good for weight loss?
Yes, it can be very beneficial for weight loss. Its high protein content helps you feel full longer, reducing overall calorie intake. It's also relatively low in calories and fat, making it a satisfying and nutrient-dense option for managing weight.
Is lowfat plain Greek yogurt suitable for individuals with lactose intolerance?
Greek yogurt is generally lower in lactose than regular yogurt due to its straining process and the fermentation by live active cultures. Many individuals with mild lactose intolerance find it easier to digest. However, those with severe intolerance should still consume it cautiously or opt for lactose-free versions.
Is lowfat plain Greek yogurt keto-friendly?
While it's lower in carbs than many dairy products, lowfat plain Greek yogurt is generally not considered strictly keto-friendly due to its carbohydrate content. 100g contains about 3.94g of carbs. For a strict ketogenic diet, full-fat Greek yogurt might be considered in very small portions, but plain lowfat might still be too high for some.
Is lowfat plain Greek yogurt vegan?
No, lowfat plain Greek yogurt is not vegan. It is a dairy product made from cow's milk. While it is vegetarian, it contains animal-derived ingredients and is therefore not suitable for a vegan diet.
What are the best ways to use lowfat plain Greek yogurt in recipes?
Lowfat plain Greek yogurt is incredibly versatile. It can be used as a base for smoothies, a topping for fruit and granola, or a healthy substitute for sour cream or mayonnaise in dips and dressings. It also works well in marinades for tenderizing meats or as a creamy addition to savory sauces.
Can lowfat plain Greek yogurt be frozen?
Yes, lowfat plain Greek yogurt can be frozen, but its texture may change upon thawing, becoming slightly grainier or more watery. It's best used in recipes where texture isn't critical, like smoothies or baked goods, rather than for eating plain. Freeze it in an airtight container or ice cube trays for best results.
How should I store lowfat plain Greek yogurt and how long does it last?
Store lowfat plain Greek yogurt in the refrigerator at 40°F (4°C) or below. An unopened container typically lasts until the "best by" date printed on the package. Once opened, it should be consumed within 7-10 days for optimal freshness and quality.
What is the difference between lowfat plain Greek yogurt and regular plain yogurt?
Greek yogurt is strained multiple times to remove most of the whey, resulting in a thicker, creamier texture and a more concentrated product. This process also makes it higher in protein and lower in carbohydrates and lactose compared to regular yogurt. Lowfat specifically means it has reduced fat content.
