🫙 Plain low-fat Greek yogurt provides 97 kcal and 10g protein per 100g. A 200g serving contains approximately 194 kcal and 20g protein.
Source: USDA FoodData Central · Plain, Low-Fat · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Calcium | 111mg | 11% | |
| Vitamin B12 | 0.51µg | 21% | |
| Phosphorus | 135mg | 11% | |
| Riboflavin (B2) | 0.28mg | 22% | |
| Potassium | 141mg | 3% | |
| Vitamin B12 | 0.51µg | 21% | |
| Zinc | 0.52mg | 5% | |
| Magnesium | 11mg | 3% | |
| Vitamin A | 46µg | 5% | |
| Iodine | ~37µg | 25% |
| Weight | Calories | Protein | Fat | Carbs |
|---|
Greek yogurt is strained regular yogurt — removing whey concentrates protein and reduces carbs. Plain full-fat: ~97 kcal/100g. Plain non-fat: ~59 kcal/100g. Flavoured varieties can have 120-180 kcal/100g due to added sugar.
Greek yogurt contains live cultures of Lactobacillus bulgaricus and Streptococcus thermophilus — bacteria that survive digestion and colonise the gut. A 2021 Stanford study (in Cell) found that high fermented food consumption, including yogurt, increased microbiome diversity and reduced 19 inflammatory proteins — effects stronger than a high-fibre diet. Regular yogurt consumption is associated with reduced risk of type 2 diabetes (14% lower), reduced antibiotic-associated diarrhoea, and improved symptoms of IBS.
At 9g of protein per 100g, Greek yogurt provides nearly twice the protein of regular yogurt. The protein is a blend of slow-digesting casein (which provides sustained satiety) and fast-digesting whey. A cup provides 22g of complete protein — comparable to many protein supplements. Research suggests consuming high-protein yogurt as an afternoon snack reduces hunger and results in eating 100 fewer calories at dinner compared to low-protein snacks.
Greek yogurt provides 111mg of calcium per 100g — 11% of the daily requirement — in a highly bioavailable form. The casein phosphopeptides in dairy protein enhance calcium absorption by maintaining it in a soluble form in the intestine. Regular dairy consumption throughout life is associated with higher peak bone mass and reduced osteoporosis risk. For people who cannot eat whole eggs or meat, Greek yogurt is one of the best calcium sources.
Emerging research suggests that gut microbiome composition influences mood and mental health via the gut-brain axis. Probiotic bacteria produce neurotransmitters (GABA, serotonin) and regulate vagal nerve signalling to the brain. A 2019 meta-analysis of 34 RCTs found probiotic supplementation significantly reduced depression and anxiety scores. Regular yogurt consumption as a natural probiotic source may contribute to mood regulation and stress resilience.
Nutrition values from USDA FoodData Central. Not medical advice.