Dairy
Plain Greek yogurt 2%
Live cultures and high protein density for few calories.
Nutrition facts
Serving: 3/4 cup (175 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 128 kcal | |
| Protein | 17.3 g | |
| Carbs | 6.8 g | |
| Fibre | 0 g | 0 % |
| Sugars | 6.3 g | 6 % |
| Fat | 3.3 g | 4 % |
| Saturated fat | 2.2 g | 11 % |
| Sodium | 60 mg | 3 % |
| Selenium | 22 µg | 39 % |
| Vitamin B12 | 1 µg | 37 % |
| Riboflavin (B2) | 0 mg | 31 % |
| Phosphorus | 240 mg | 19 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- Greek yogurt is strained to remove some of the whey: more protein per portion, but less calcium and lactose than the same weight of regular yogurt.
- One portion covers only 15% of the daily value for calcium, less than you might expect from a dairy product, precisely because of the straining.
Preparation
Strained even longer at home (in cheesecloth), Greek yogurt becomes labneh, with even more protein per portion and even less lactose.
To mention to a professional
- Milk is a priority allergen in Canada; if you are unsure about a past reaction, consult before eating it again.
Sources
- Yogurt, Greek, plain, lowfat
- USDA FoodData Central, SR Legacy (Yogurt, Greek, plain, lowfat)
- Savaiano, 2014 (American Journal of Clinical Nutrition, lactose digestion and yogurt cultures)
- Health Canada, priority food allergens
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.