Yogurt, Greek, plain, nonfat
FDC 170894container (170 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 70 · +35 vs Dairy & eggs medianPlain nonfat Greek yogurt scores 70 of 100, a Good band result and the second-highest rank in the entire Dairy & eggs category at 2 of 60. Its defining feature is protein, at 20% DV, unusually concentrated for a dairy product with almost no fat.
A typical container holds 170 g and works well plain, topped with fruit, or stirred into savory sauces in place of sour cream. At only 59 calories per 100 g and 3.24 g of naturally occurring sugar, it is a light option, though beyond protein it doesn't carry any other standout nutrient in this data.
See how this score is calculated, build a plate around yogurt, greek, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 59 kcal | 3% |
| Total fat | 0.39 g | 1% |
| Saturated fat | 0.12 g | 1% |
| Cholesterol | 5 mg | 2% |
| Sodium | 36 mg | 2% |
| Carbohydrate | 3.6 g | 1% |
| Dietary fiber | 0 g | 0% |
| Sugars | 3.2 g | |
| Protein | 10 g | 20% |
| Potassium | 141 mg | 3% |
| Calcium | 110 mg | 8% |
| Iron | 0.07 mg | 0% |
| Magnesium | 11 mg | 3% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 1 µg | 0% |
| Vitamin E | 0.01 mg | 0% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 100 kcal | 5% |
| Total fat | 0.66 g | 1% |
| Saturated fat | 0.2 g | 1% |
| Cholesterol | 8.5 mg | 3% |
| Sodium | 61 mg | 3% |
| Carbohydrate | 6.1 g | 2% |
| Dietary fiber | 0 g | 0% |
| Sugars | 5.5 g | |
| Protein | 17 g | 35% |
| Potassium | 240 mg | 5% |
| Calcium | 187 mg | 14% |
| Iron | 0.12 mg | 1% |
| Magnesium | 19 mg | 4% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 1.7 µg | 0% |
| Vitamin E | 0.02 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 170894Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the dairy & eggs median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Nutritional supplement for people with diabetes, liquidDensity 90 vs 70Original analysis by NutriVerdict
In the kitchen and how to use it
Plain nonfat Greek yogurt is strained to remove much of the whey, giving it a thicker, denser texture than regular yogurt along with a tangier flavor. That thickness makes it useful well beyond breakfast bowls, working as a base for dips and dressings, a substitute for sour cream in cooking, a marinade for chicken in dishes like tikka-style preparations, or a binder in baking in place of some butter or oil. Its tang also pairs naturally with both sweet additions like honey and berries and savory ones like cucumber, garlic, and herbs.
Keep it refrigerated and check that any liquid on top, which is just residual whey, is stirred back in rather than poured off, since it carries flavor and some nutrients. A single container at 170 g has only 59 calories and 3.24 grams of sugar, while still providing 10.2 grams of protein, reaching about 20 percent of the daily value for protein in that serving. With sodium at a modest 36 milligrams, it is a low-calorie way to add substantial protein to breakfast or a snack without much added sugar.
Frequently asked questions about yogurt, greek
How many calories are in a container of nonfat Greek yogurt?
A 170 g container has 59 calories, which is notably low given it also delivers 10.2 grams of protein.
Is Greek yogurt a good source of protein?
Yes, a single container provides about 20 percent of the daily value for protein while staying low in calories and sugar.
How do you use plain Greek yogurt in cooking?
It works as a substitute for sour cream, a base for dips and dressings, or a marinade for meats thanks to its thick, tangy texture.