Vanilla Greek Yogurt
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 9.62 g | 3% |
| Net Carbohydrates | 9.55 g | 4% |
| Sugars | 8.5 g | 24% |
| Added Sugars | 5.26 g | 11% |
| Dietary Fiber | 0.07 g | 0% |
| Protein | 11.58 g | 23% |
| Total Fat | 0.57 g | 1% |
| Saturated Fat | 0.2 g | 1% |
| Monounsaturated Fat | 0.07 g | - |
| Polyunsaturated Fat | 0.01 g | - |
| Trans Fat | 0.01 g | 100% |
| Cholesterol | 5.67 mg | 2% |
| Vitamins | ||
| Vitamin A | 1.69 mcg | 0% |
| Vitamin C | 1.18 mg | 1% |
| Vitamin D | 0 mcg | 0% |
| Minerals | ||
| Sodium | 41.24 mg | 2% |
| Potassium | 162.68 mg | 3% |
| Calcium | 125.43 mg | 10% |
| Magnesium | 13.17 mg | 3% |
| Iron | 0.1 mg | 1% |
| Zinc | 0.6 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
1%
Vitamin D
0%
Vitamin E
0.6%
Vitamin K
1%
Vitamin B1
3%
Vitamin B2
25%
Vitamin B3
2%
Vitamin B5
8%
Vitamin B6
5%
Vitamin B7
-
Vitamin B9
3%
Vitamin B12
35%
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
10%
Iron
0.5%
Magnesium
3%
Phosphorus
12%
Potassium
3%
Sodium
2%
Zinc
5%
Copper
3%
Manganese
0.9%
Selenium
20%
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).
Protein Quality
Leucine
37%
Isoleucine
44%
Valine
37%
Lysine
37%
Tryptophan
62%
Threonine
40%
Phenylalanine
38%
Methionine
36%
Histidine
26%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
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 93 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
14 min
Jogging
12 min
Cycling
13 min
Walking
22 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 protein-rich dairy product, containing gut-friendly probiotics and calcium, which are essential for bone density and digestive health. Its unique straining process concentrates nutrients like protein and fat, while reducing lactose, making it suitable for some with lactose intolerance. Its high protein content is highly valued, and regular consumption may contribute to an acute anti-inflammatory response during periods of intensified training, as clinical evidence suggests in studies involving adolescent female athletes.
1. Greek Yogurt: Health Benefits, Protein Content, and How to Choose the Best Option - Harvard Health
Source: Harvard Health, 2026
Summary: Greek yogurt is highly valued for its protein content and contains gut-friendly probiotics, which are linked to improved digestive health, bolstered immune function, and potential protection against certain cancers.
2. 8 Health Benefits of Greek Yogurt
Source: Medical News Today, 2018
Summary: Greek yogurt is rich in calcium and protein, which are essential for bone density and can improve bone health.
3. Greek Yogurt Vs. Regular Yogurt: What's the Difference?
Source: Healthline, 2020
Summary: Greek yogurt typically contains about half the carbohydrates and sugar, and nearly double the protein, compared to regular yogurt, due to an additional straining process.
Read More: https://www.healthline.com/nutrition/greek-yogurt-vs-yogurt
4. Intensified Training in Adolescent Female Athletes: A Crossover Study of Greek Yogurt Effects on Indices of Recovery.
Source: PubMed
Summary: Regular consumption of Greek yogurt may contribute to an acute anti-inflammatory response during periods of intensified training in adolescent female soccer players.
Read More: https://pubmed.ncbi.nlm.nih.gov/35599913/
5. Is Greek Yogurt Good for You? Health Benefits and Nutrition
Source: WebMD
Summary: Greek yogurt is a dairy product created by straining regular yogurt, which removes excess liquid and whey, leading to a thicker, denser consistency with a higher concentration of protein and probiotics.
Read More: https://www.webmd.com/diet/health-benefits-greek-yogurt
