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plain greek yogurt.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeFermented

ALSO KNOWN AS

unflavored Greek yogurt

Recipes with plain greek yogurt + Add to pantry

SERVING

CALORIES

PROTEIN

9.9g

CARBS

3.9g

FAT

1.9g

FIBER

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 cup245g

1 tablespoon15.2g

1 teaspoon5.1g

1 ml1g

1 liter1013.3g

HEALTH BENEFITS

Why eat it.

✓High in protein, which promotes satiety and supports muscle repair and growth.
✓Rich in probiotics (live bacterial cultures) that support a healthy gut microbiome and aid digestion.
✓Excellent source of calcium, crucial for maintaining strong bones and teeth.
✓Contains essential nutrients like vitamin B12, potassium, and phosphorus.

COOKING TIPS

In the kitchen.

1Use as a healthier substitute for sour cream, mayonnaise, or crème fraîche in dips, dressings, and sauces.
2To prevent curdling when adding to hot dishes, temper it by whisking a small amount of the hot liquid into the yogurt before stirring it into the pot off the heat.
3Makes an excellent marinade for meats like chicken or lamb, as its lactic acid helps to tenderize the protein.
4Add to smoothies for a creamy texture and a boost of protein, or use in baking to add moisture and a slight tang to cakes and muffins.

STORAGE

Keep it fresh.

Always store in the refrigerator at or below 40°F (4°C).
Once opened, consume within 5-7 days for best quality and safety.
Keep the container tightly sealed to prevent absorption of other food odors.

FAQ

Frequently asked questions.

Is plain Greek yogurt healthy?

Yes, plain Greek yogurt is very healthy. It's packed with protein, probiotics for gut health, and calcium for strong bones. It also provides essential nutrients like vitamin B12, potassium, and phosphorus.

How much protein is in plain Greek yogurt?

Plain Greek yogurt is an excellent source of protein. Per 100g, it contains approximately 9.95g of protein, which is significantly higher than regular yogurt and helps promote satiety and muscle repair.

Is plain Greek yogurt good for weight loss?

Yes, plain Greek yogurt can be beneficial for weight loss. Its high protein content helps you feel full longer, reducing overall calorie intake. It's also relatively low in calories (73cal per 100g) and fat, making it a satisfying and nutritious option.

Is plain Greek yogurt lactose-free?

Plain Greek yogurt is not entirely lactose-free, but the straining process removes much of the whey, which contains lactose. The live active cultures also help break down lactose, making it often better tolerated by individuals with mild lactose intolerance than regular milk.

Is plain Greek yogurt keto-friendly?

Plain Greek yogurt can be included in a keto diet in moderation. With approximately 3.94g of carbs per 100g, it's lower in carbs than regular yogurt, but portion control is key to stay within daily carb limits. Always choose plain, unsweetened varieties.

Can diabetics eat plain Greek yogurt?

Yes, plain Greek yogurt is generally a good choice for diabetics. Its low glycemic index and high protein content help manage blood sugar levels. Always opt for plain, unsweetened versions to avoid added sugars that can spike glucose.

What are the best ways to use plain Greek yogurt?

Plain Greek yogurt is incredibly versatile. Enjoy it for breakfast with fruit and nuts, blend it into smoothies, use it as a base for dips and dressings, or substitute it for sour cream in savory dishes like tacos or baked potatoes.

Can plain Greek yogurt be used in cooking or baking?

Absolutely! Plain Greek yogurt can add moisture and a pleasant tang to baked goods like muffins, cakes, and quick breads. In savory cooking, it can thicken sauces, marinades, and soups, but be careful not to boil it vigorously as it may curdle.

How do you store plain Greek yogurt?

Plain Greek yogurt should always be stored in the refrigerator at or below 40°F (4°C). Keep it in its original sealed container to maintain freshness and prevent absorption of other food odors.

How long does plain Greek yogurt last?

Unopened plain Greek yogurt typically lasts for 1-2 weeks past the 'sell-by' date when properly refrigerated. Once opened, it's best to consume it within 7-10 days for optimal freshness and quality.

RECIPES