Nutrition for Greek Yogurt

Greek Yogurt Nutrition Summary

One cup of greek yogurt (228.6 grams or 0.5 lb) contains 167 calories and 22.7 grams of protein. Greek yogurt consist of 84% water, 4% carbohydrates, 10% protein, and 2% fat.

Greek yogurt is an excellent source of many nutrients, including protein, Vitamin A, calcium, potassium, riboflavin and Vitamin B12. It also contains significant amounts of phosphorus, selenium and zinc.

In one cup of greek yogurt:

• Calories: 167
• Protein: 22.7 g
• Sugar: 8.1 g
• Fat: 4.4 g, (Saturated: 2.8 g)
• Cholesterol: 22.9 mg
• Sodium: 77.7 mg

There is no significant amounts of dietary fiber in greek yogurt.

See the Greek Yogurt Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Yogurt, Greek, plain, lowfat.

Calories in Greek Yogurt

Greek yogurt has 167 calories per cup or 73 calories for every 100 grams. Most of its calories are from protein, fat and carbohydrates.

55% of calories in greek yogurt are from protein, 24% of calories are from fat and 22% of calories are from carbohydrates.

Calories from Carbs

Calories from Fat

Omega-6 in Greek Yogurt

Calories Similar to Greek Yogurt

Some other dairy or egg products with similar calories to greek yogurt by weight:

• Yogurt: -27 calories
• Egg White: -48 calories
• Milk: -53 calories
• Cottage Cheese: +57 calories

Protein in Greek Yogurt

An excellent source of protein, a single cup of Greek Yogurt contains 45% of recommended daily values or 22.7 grams of protein. In addition, greek yogurt contains significant amounts of all 9 essential amino acids.

• Protein: 22.75 g
• Tryptophan: 0.07 g
• Threonine: 0.49 g
• Isoleucine: 0.65 g
• Leucine: 1.21 g
• Lysine: 1.08 g
• Methionine: 0.35 g
• Phenylalanine: 0.65 g
• Valine: 0.99 g
• Histidine: 0.3 g

Protein Similar to Greek Yogurt

Some other dairy or egg products with similar amounts of protein to greek yogurt by weight:

• Egg White: +2.2 grams
• Cottage Cheese: +2.7 grams
• Condensed Milk: -4.7 grams
• Ricotta Cheese: -5.5 grams

Vitamins and Minerals in Greek Yogurt

An good source of many nutrients, greek yogurt contains abundant amounts of Vitamin A, calcium, potassium, riboflavin and Vitamin B12. In fact, a single cup of greek yogurt contains 50% of recommended daily values or 1.2 ug of Vitamin B12. Also an excellent source of riboflavin, a single cup of greek yogurt contains 48% of recommended daily values or 0.5 milligrams of riboflavin.

Vitamins in greek yogurt (1 cup):

• Vitamin a: 205.7 ug
• Thiamin: 0.1 mg
• Riboflavin: 0.5 mg
• Niacin: 0.5 mg
• Vitamin b6: 0.1 mg
• Vitamin c: 1.8 mg
• Vitamin e: 0.1 mg
• Folate: 27.4 ug
• Vitamin b12: 1.2 ug
• Vitamin k: 0.5 ug

Minerals in greek yogurt (1 cup):

• Calcium: 262.9 mg
• Potassium: 322.3 mg
• Iron: 0.1 mg
• Magnesium: 25.1 mg
• Zinc: 1.4 mg
• Selenium: 28.3 ug
• Phosphorus: 313.2 mg
• Choline: 34.7 mg

There is no significant amounts of copper, manganese or pantothenic acid in greek yogurt.

Similar to Greek Yogurt for Vitamin B12

Here are some other dairy or egg products with similarly abundant amounts of Vitamin B12 to greek yogurt:

• Vanilla Yogurt: same
• Milk: +0.02 UG
• Cottage Cheese: -0.21 UG

Greek Yogurt Nutrition Chart

Greek Yogurt in Cooking

Greek yogurt is in the top 10% of most popular ingredients for recipes. Most recipes call for one or two cups of greek yogurt.

Friends and Relatives of Greek Yogurt

Foods commonly cooked with greek yogurt:

• Chickpeas
• Mint
• Pumpkin Seeds
• Lemon juice
• Agave Syrup

Other similar relatives:

• Yogurt
• Feta Cheese