Plain Greek Yogurt Whole Milk
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 3.98 g | 1% |
| Net Carbohydrates | 3.98 g | 2% |
| Sugars | 4 g | 11% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 0 g | 0% |
| Protein | 9 g | 18% |
| Total Fat | 5 g | 6% |
| Saturated Fat | 2.4 g | 12% |
| Monounsaturated Fat | 2.14 g | - |
| Polyunsaturated Fat | 0.47 g | - |
| Trans Fat | 0 g | 0% |
| Cholesterol | 13 mg | 4% |
| Vitamins | ||
| Vitamin A | 1.58 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 35 mg | 2% |
| Potassium | 141 mg | 3% |
| Calcium | 100 mg | 8% |
| Magnesium | 11 mg | 3% |
| Iron | 0 mg | 0% |
| Zinc | 0.52 mg | 5% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
0.2%
Vitamin C
0%
Vitamin D
0%
Vitamin E
0.1%
Vitamin K
0%
Vitamin B1
2%
Vitamin B2
21%
Vitamin B3
1%
Vitamin B5
7%
Vitamin B6
4%
Vitamin B7
0%
Vitamin B9
1%
Vitamin B12
31%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
8%
Iron
0%
Magnesium
3%
Phosphorus
11%
Potassium
3%
Sodium
2%
Zinc
5%
Copper
2%
Manganese
0.4%
Selenium
18%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 97 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
15 min
Jogging
13 min
Cycling
13 min
Walking
23 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Greek yogurt is a nutrient-dense dairy product, notably high in protein, calcium, and gut-friendly probiotics due to its unique straining process, as noted by Harvard Health. These components are crucial for improving bone health and promoting satiety, potentially aiding in weight loss by supporting muscle mass and reducing the risk of type 2 diabetes. Mechanistic studies further indicate that Greek yogurt's active bacterial colonies, including lactic acid and Bifidobacterium species, can reshape the gut microbiome by increasing microbiota variety and encouraging butyrate-producing bacteria, which influences blood sugar regulation and strengthens the intestinal lining.
1. Greek Yogurt: Health Benefits, Protein Content, and How to Choose the Best Option - Harvard Health
Source: Harvard Health
Summary: Greek yogurt is a nutrient-dense food, high in protein, calcium, and gut-friendly probiotics, which result from its unique straining process.
2. Greek Yogurt Vs. Regular Yogurt: What's the Difference?
Source: Healthline
Summary: Greek yogurt is thicker, tangier, and more protein-rich than regular yogurt due to its straining process, which also reduces its carb and sugar content.
Read More: https://www.healthline.com/nutrition/greek-yogurt-vs-yogurt
3. Is Greek Yogurt Good for You? Health Benefits and Nutrition
Source: WebMD
Summary: Greek yogurt is a dairy product created by straining regular yogurt, resulting in a thicker consistency with a higher concentration of protein and probiotics, and is rich in essential vitamins and minerals like potassium, vitamin B12, and calcium.
Read More: https://www.webmd.com/diet/health-benefits-greek-yogurt
4. 8 Health Benefits of Greek Yogurt
Source: Medical News Today
Summary: Greek yogurt is rich in calcium and protein, which are crucial for improving bone health and promoting satiety, potentially aiding in weight loss as part of a balanced diet.
5. Fermented Dairy Products as Modulators of the Gut Microbiome: Greek Yogurt as a Model System
Source: Wiley Online Library
Summary: Greek yogurt is characterized by its thick texture, higher protein content, reduced lactose levels, and preserved active bacterial colonies, which reshape the gut microbiome and influence host physiology by producing short-chain fatty acids, stabilizing gut lining function, adjusting immunity patterns, and aiding blood sugar regulation.
Read More: https://onlinelibrary.wiley.com/doi/full/10.1002/fsn3.71872
6. Osteoporosis Diet: What Foods to Eat and Avoid
Source: Cleveland Clinic
Summary: Dairy products like yogurt are beneficial for bone health, providing essential nutrients such as calcium and vitamin D that support collagen production and bone density.
Read More: https://health.clevelandclinic.org/osteoporosis-diet
