Dairy2 recipes
nonfat plain greek yogurt.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeFermented
ALSO KNOWN AS
non-fat plain greek yogurt
SERVING
CALORIES
59
PROTEIN
10.2g
CARBS
3.6g
FAT
0.40g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories59kcal—
Protein10.2g20%
Carbohydrates3.6g1%
Fiber0g0%
Sugar3.2g6%
Total fat0.40g1%
Saturated fat0.10g1%
Trans fat0g—
Cholesterol5.0mg2%
Water85.1g—
MINERALS
Sodium36mg2%
Potassium141mg3%
Calcium110mg8%
Iron0mg0%
Magnesium11mg3%
Phosphorus135mg11%
Zinc0.50mg5%
Copper0.01mg1%
Manganese0.01mg0%
Selenium9.7µg18%
VITAMINS
Vitamin A2.0µg0%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E0mg0%
Vitamin K0µg0%
Thiamin (B1)0.02mg2%
Riboflavin (B2)0.28mg22%
Niacin (B3)0.20mg1%
Pantothenic acid (B5)0.60mg12%
Vitamin B60.06mg4%
Folate (B9)7.0µg2%
Vitamin B120.75µg31%
%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 tablespoon15.2g
1 teaspoon5.1g
1 ml1g
1 liter1013.3g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality protein, which aids in muscle repair and promotes satiety.
- ✓Rich in probiotics (live bacterial cultures) that support a healthy gut microbiome and improve digestion.
- ✓High in calcium and a good source of phosphorus, both essential for maintaining strong bones and teeth.
- ✓Contains vitamin B12, crucial for red blood cell formation and proper nervous system function.
COOKING TIPS
In the kitchen.
- 1Use as a healthy substitute for sour cream, mayonnaise, or crème fraîche in dips, dressings, and as a topping for baked potatoes or chili.
- 2When adding to hot dishes like soups or sauces, temper it first by whisking a small amount of the hot liquid into the yogurt before stirring it into the pot to prevent curdling.
- 3Acts as an effective marinade for meat, especially chicken and lamb, as its lactic acid helps to tenderize the protein.
- 4In baking, it can be used to add moisture and a slight tang to muffins, cakes, and quick breads, often replacing oil or butter.
STORAGE
Keep it fresh.
- Store in the refrigerator at or below 40°F (4°C) and keep the container tightly sealed.
- Consume within 5-7 days after opening, and always check the expiration date.
- Avoid storing in the refrigerator door where temperatures fluctuate; place it in a colder part of the fridge.
FAQ
Frequently asked questions.
Is nonfat plain Greek yogurt healthy?
Yes, nonfat plain Greek yogurt is highly nutritious. It's an excellent source of high-quality protein, beneficial probiotics for gut health, and calcium for strong bones. Being low in calories and fat, it's a very beneficial food for overall wellness.
What are the nutritional values of nonfat plain Greek yogurt?
Per 100g, nonfat plain Greek yogurt typically contains about 59 calories, 10.2g of protein, 3.6g of carbohydrates, and only 0.4g of fat. It also provides essential nutrients like vitamin B12 and phosphorus, in addition to calcium.
Is nonfat plain Greek yogurt good for weight loss?
Yes, it can be very beneficial for weight loss. Its high protein content promotes satiety, helping you feel full longer and potentially reducing overall calorie intake. Its low fat and calorie count also make it a smart choice for managing weight.
Is nonfat plain Greek yogurt lactose-free?
While not entirely lactose-free, Greek yogurt generally contains significantly less lactose than regular yogurt or milk. The straining process removes much of the lactose-containing whey, and the live cultures help break down remaining lactose, making it often tolerable for those with mild lactose sensitivity.
Is nonfat plain Greek yogurt keto-friendly?
Nonfat plain Greek yogurt can be included in a keto diet in moderation, as it contains about 3.6g of net carbs per 100g. It's important to monitor portion sizes to ensure you stay within your daily carb limits, as some keto diets aim for very low carb intake.
Is nonfat plain Greek yogurt vegan?
No, nonfat plain Greek yogurt is not vegan. It is a dairy product made from cow's milk, making it suitable for vegetarians but not for those following a vegan diet.
What does nonfat plain Greek yogurt taste like?
Nonfat plain Greek yogurt has a thick, creamy texture and a distinctly tangy, slightly sour flavor. Because it's plain, it lacks added sugars or artificial flavors, making it a versatile base for both sweet and savory dishes.
How can I use nonfat plain Greek yogurt in recipes?
It's incredibly versatile! Use it as a base for smoothies, a topping for fruit and granola, or a healthy substitute for sour cream, mayonnaise, or heavy cream in dips, dressings, and baked goods. It can also thicken sauces and marinades.
How should I store nonfat plain Greek yogurt?
Always store nonfat plain Greek yogurt in the refrigerator at or below 40°F (4°C). Keep it in its original sealed container to maintain freshness and prevent it from absorbing other food odors.
How long does nonfat plain Greek yogurt last once opened?
Once opened, nonfat plain Greek yogurt typically lasts for about 5-7 days in the refrigerator. Always check the 'best by' date on the container and look for any signs of spoilage like mold, an off-smell, or excessive liquid separation.
RECIPES
Cook with nonfat plain greek yogurt.
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