Calories in nonfat Greek yogurt.
59 kcal per 100 g.
Straining yogurt removes whey and water, which is what makes Greek yogurt about twice as protein-dense as regular. Nonfat Greek yogurt is close to 10 g of protein per 100 g for under 60 kcal — a ratio only lean meat and egg white beat.
Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program) · SR Legacy (2018-04) · USDA FDC 170894
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 59 kcal | 59 kcal |
| Protein | 10.2 g | 10.2 g |
| Carbohydrates | 3.6 g | 3.6 g |
| Fat | 0.39 g | 0.39 g |
| Fibre | 0 g | 0 g |
| Sugars | 3.24 g | 3.24 g |
| Saturated fat | 0.12 g | 0.12 g |
| Sodium | 36 mg | 36 mg |
| Salt (calculated from sodium) | 0.09 g | 0.09 g |
| Vitamin A (RAE) | 1 ug | 1 ug |
| Vitamin D (D2 + D3) | 0 ug | 0 ug |
| Vitamin E (alpha-tocopherol) | 0.01 mg | 0.01 mg |
| Vitamin K (phylloquinone) | 0 ug | 0 ug |
| Vitamin C | 0 mg | 0 mg |
| Thiamin | 0.02 mg | 0.02 mg |
| Riboflavin | 0.28 mg | 0.28 mg |
| Niacin | 0.21 mg | 0.21 mg |
| Vitamin B6 | 0.06 mg | 0.06 mg |
| Folate, total | 7 ug | 7 ug |
| Vitamin B12 | 0.75 ug | 0.75 ug |
| Potassium | 141 mg | 141 mg |
| Calcium | 110 mg | 110 mg |
| Phosphorus | 135 mg | 135 mg |
| Magnesium | 11 mg | 11 mg |
| Iron | 0.07 mg | 0.07 mg |
| Zinc | 0.52 mg | 0.52 mg |
| Selenium | 9.7 ug | 9.7 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.02 mg | 0.02 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
Straining removes whey and water, which concentrates the protein: nonfat Greek yogurt is 59 kcal per 100 g with 10 g of protein, about double a regular plain yogurt's protein at similar calories. It curdles when boiled but holds up stirred into a warm sauce off the heat, where it replaces cream at about a fifth of the calories.
Logging this food
The 170 g single-serve container is 100 kcal and 17 g of protein — the reference portion here. Flavoured Greek yogurts add 8–15 g of sugar per pot (30–60 kcal); "whole milk" Greek yogurt is around 97 kcal per 100 g. Read the tub: "Greek-style" is often thickened rather than strained and can be closer to regular yogurt.
Swaps and alternatives
Cottage cheese (2%) gives a similar protein-per-calorie trade with more sodium. Skyr is close to nonfat Greek. As a base for dips, nonfat Greek yogurt in place of sour cream (about 200 kcal per 100 g) saves roughly 140 kcal per 100 g; in place of mayonnaise (about 680), nearly all of it.