Yogurt, Greek, plain, whole milk
FDC 171304
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 40 · +5 vs Dairy & eggs medianWhole milk Greek yogurt scores 40 of 100, a Fair rating, ranking 17th of 60 in Dairy and eggs, above the category's median score of 35. Its strained, thicker curd concentrates protein to 18% DV, a good-tier figure for a dairy snack.
This is the tangy, spoonable yogurt eaten plain, stirred with fruit or honey, or used as a base for dips and sauces. Per 100 g it holds 9 g protein alongside 5 g fat and 4 g sugar, with no limits flagged in this listing, making it one of the more balanced entries in its category.
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 | 97 kcal | 5% |
| Total fat | 5 g | 6% |
| Saturated fat | 2.4 g | 12% |
| Cholesterol | 13 mg | 4% |
| Sodium | 35 mg | 2% |
| Carbohydrate | 4 g | 1% |
| Dietary fiber | 0 g | 0% |
| Sugars | 4 g | |
| Protein | 9 g | 18% |
| Potassium | 141 mg | 3% |
| Calcium | 100 mg | 8% |
| Iron | 0 mg | 0% |
| Magnesium | 11 mg | 3% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 2 µg | 0% |
| Vitamin E | 0.01 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 171304Original 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.
Cheese, port de salutDensity 41 vs 40Cheese, gruyereDensity 43 vs 40Milk, reduced fat, fluid, 2% milkfat, without added vitamin A and vitamin DDensity 43 vs 40Original analysis by NutriVerdict
In the kitchen and how to use it
Plain whole-milk Greek yogurt is strained to remove much of the whey, leaving a thick, tangy, spoonable yogurt with a denser texture than regular yogurt. Cooks eat it plain with honey and fruit, use it as a base for tzatziki and other savory dips, whisk it into salad dressings and marinades, or swap it in for sour cream on baked potatoes and in dollops over soups and chili. Its thickness also makes it useful as a marinade for chicken or lamb, since it clings to the meat and helps seasonings stick during grilling.
At 97 calories per serving with 9 g protein, 5 g fat, and just 4 g sugar, it covers 18% of the daily value for protein while staying low in sodium at 35 mg, a ratio that makes it a natural stand-in anywhere a recipe calls for cream, sour cream, or mayonnaise. Store it sealed and refrigerated, and stir back in any liquid whey that separates on top before eating. Its protein content per calorie makes it a straightforward way to build a breakfast bowl or savory sauce without adding much bulk, and a spoonful stirred into a hot sauce off the heat can thicken it without curdling if added gradually.
Frequently asked questions about yogurt, greek
How many calories are in Greek yogurt?
A serving has 97 calories, with 9 g of protein.
Is Greek yogurt a good source of protein?
Yes, it provides 18% of the daily value for protein while staying low in sugar at 4 g per serving.
What can you use Greek yogurt for in cooking?
It works as a base for tzatziki and dips, a swap for sour cream, or a topping for bowls, soups, and baked potatoes.