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Home » Greek Yogurt Nutrition: Ultimate Guide [Updated] 2023

Greek Yogurt Nutrition: Ultimate Guide [Updated] 2023

Greek yogurt has become a staple in American households over the last decade. The creamy, tangy taste makes it a favorite snack or dessert topping. But did you know that Greek yogurt contains less sugar than regular yogurt?

Greek yogurt is thicker and creamier than regular yogurt because it is the strained version. It is a strained form of regular yogurt, and hence the Greek Yogurt Nutrition in terms of Protein and other nutrients is significantly higher than regular yogurt.

Greek yogurt is high in calcium and low in calories. It also provides probiotics, which support digestive health. However, you should always consider eating any food in moderation including Greek Yogurt. Eating too much Greek Yogurt can be fatal to your health.

In this blog post, we will discuss Greek Yogurt Nutrition in detail and its varied health benefits.

Greek Yogurt Nutrition Chart

Greek Yogurt Nutrition (Per 100 g serving)
Protein 9.95 g
Calcium 115 mg
Sugar  3.56 g
Carbohydrates 3.94 g
Fat 1.92 g
Sodium 34 mg
Vitamin B-12 0.52 µg
Calories 59 calories
Magnesium 11 mg

Let’s discuss in detail how all these nutrients help overall

1.     Protein

From the table above, we can see that each 100g serving of Greek Yogurt comes with approximately 10 grams of reasonably high protein serving. Here are some significant benefits of eating high-protein foods:

Makes you feel fuller and curbs your appetite

– Increase the strength and muscle mass

Studies show that higher protein helps with improved bone mass and reduces the risk of osteoporosis. 

– Helps in Weight loss by promoting metabolism and inducing fat burning

– High protein diet keeps your blood pressure under check (1)

Recover and repair the tissues from Injury.

2.     Calcium

Each 100-gram Greek Yogurt comes with a serving of 115 mg Calcium, which stands at 18% of total RDA. (2)

Calcium is a vital nutrient that helps with teeth and bone formation. Here are some of the incredible benefits of calcium on your body:

-Maintaining Cell Functions with optimum calcium levels

– Controls the Blood Pressure control by relaxing and contracting the blood vessels

– Reducing the oxalates absorption in the body to prevent kidney stones.

– Prevents osteoporosis by maintaining bone health.

3.     Carbohydrates

Each 100 g serving of Greek Yogurt comes with 3.94 g of carbohydrates to keep you energized. Here are some benefits of consuming regulated Carbs:

-To provide enough glucose in the body to function.

-To store energy on account of excess glucose

-Preserving muscles by stopping the amino acid breakdown (3)

-Promoting digestive health with an insoluble fiber which is a type of carbohydrate.

4.     Vitamin B-12

Vitamin B-12 is crucial in forming the body’s DNA and red blood cells. Each 100 gram of Greek Yogurt serving gives you 0.52 µg. Some of the essential functions of Vitamin B-12 are as follows:

-Crucial for nerve tissue health

– Promotes proper brain functioning

– Helps in the production of red blood cells.

– Prevent congenital abnormalities

– Mandatory for energy production 

-Prevents anemia

– Formation of red blood cells

As 2.4 mcg is recommended as a daily intake for Vitamin B-12, Greek yogurt is a crucial source for this.

5.     Sugar

One of the reasons why Greek yogurt supersedes Regular yogurt is its low sugar levels. Each 100-gram serving of greek yogurt comes with 3.56 grams of Sugar. Regular yogurt with the same serving comes with 4.7, which is almost 1.25 times of Greek Yogurt Sugar.

Although Sugar is always refrained by the nutritionist for its adverse effect on the body, a restrained amount of sugar can bring you the following benefits;

-Immediate burst of energy

-Instant mood boost

-Excessive energy to be stored for later

-Natural sources of sugar such a yogurt comes with additional nutrients

6.     Fat

A small amount of fat is a part of a balanced diet and is essential for proper body functioning. The body will be unable to absorb vital vitamins such as Vitamin A, E, and Vitamin D if there is a body fat shortage.

Here are some incredible benefits of Fat in your body:

-Promotes the brain health

-Keeps your largest organs healthy

-Keeps your lungs working with saturated fat. (4)

-Improve cardiovascular health (5)

-Boost the body’s immune system

We can see that Greek Yogurt is full of essential nutrients that keep your body functioning optimally. Now, let us discover some of the important health benefits that one derives from eating Greek Yogurt.

Benefits of Eating Greek Yogurt:

1. Good source of protein and other nutrients

Greek yogurt is an excellent source of protein, especially if you’re looking to bulk up. One cup of plain Greek yogurt contains about 18 grams of protein, roughly equivalent to 1.8 eggs.

It also naturally contains probiotics, which help maintain gut health and regulate digestion. Greek yogurt is also high in protein, calcium, potassium, and vitamin D, which help you maintain a healthy weight, keep bones strong and regulate metabolism. These nutrients are vital for maintaining overall health, especially when combined with other key ingredients like fruit and nuts.

2. May benefit bone health

Greek yogurt is rich in protein, calcium, magnesium, and phosphorus. These nutrients are essential for healthy bones and teeth. Eating Greek yogurt may also help increase bone density.

A small study among men found that consuming Greek yogurt daily while participating in a weight-bearing exercise program for 12 weeks helped reduce a bone loss compared with a placebo.

Yogurts are made from milk that has beneficial bacteria added to it. Yogurts contain calcium, vitamin D, protein, probiotics, and other nutrients. Yogurts are often recommended for lactose intolerant people because they have less lactose than regular milk products.

Yogurts are also easier to digest than regular milk products. There are many different types of yogurts available at grocery stores today. Some yogurts come frozen, while others come in a liquid form. 

3. May support gut health

Research suggests that eating yogurt daily may help support a healthy gut microbiome by increasing the number of beneficial bacteria in your body. Yogurt is also rich in protein and calcium, making it an excellent source of nutrition for adults.

Some studies suggest that consuming Greek yogurt containing live cultures may help support a healthy intestinal tract by improving digestion and promoting overall well-being. However, choosing yogurt with a Live & Active Cultures (LAB) seal ensures that the product contains a significant amount of probiotic bacteria, which may help support a healthy immune system and promote gut health. Also, avoid sweetened yogurts, which have added sugar that may cause harmful effects on the gut.

4. May support muscle recovery and healthy body composition

Greek Yogurt is a great post-workout snack option for athletes. It contains 14 grams of protein per serving, which helps your body recover after a hard workout. You can add it to salads, oatmeal, smoothies, or anything else you like!

5. May help keep you full and support a healthy body weight

Protein is an essential nutrient that provides energy to your muscles and organs. According to the Food and Agriculture Organization of the United Nations, protein is required by all living organisms and helps maintain muscle mass and bone density.

Protein is also essential for healthy skin, hair, nails, and immune systems. Your daily recommended protein intake is 0.8 grams per kilogram of body weight.

For example, if you weigh 70 kilograms, your daily recommended amount of protein is 56 grams. You can get protein from many foods, including meat, fish, poultry, eggs, beans, nuts, seeds, and soybeans.

Dairy products like milk, cheese, and yogurt are good protein sources.

However, you should never forget that what you put into your mouth is just as important as what you eat. Your health depends on the quality of the foods you consume, not just the quantity. You must understand the relationship between your eating habits and physical well-being.

6. Store house of Minerals and Vitamins

Greek yogurt contains many nutrients that help your body stay healthy. One serving provides 10.7 milligrams of magnesium, 136 milligrams of phosphorous, 141 miligrams of potassium, and 15 miligrams of choline.

It has 111 grams of calcium. Magnesium aids with energy production and protein synthesis. Potassium plays a vital role in nerve cell function and muscle contraction. Choline, a vitamin B, assists with brain development and fat and cholesterol transportation.

7. High in Selenium and Phosphorus

Selenium helps your body metabolize hormones, including thyroid hormones. It also protects against oxidative damage and infection. Selenium is an essential micronutrient that is found in many foods. Yogurt contains selenium and other nutrients like calcium, vitamin D, riboflavin, niacin, and potassium.

Chobani Greek Yogurt Nutrition

Chobani is famous for its Greek Yogurt. They offer many different flavors, including Banana, Apple Cinnamon, Lemon Lime, Peach, Strawberry, and Blueberry Fruit on the bottom. All of these flavors are low-fat or non-fat. 


Greek Yogurt is delicious food that offers many benefits to your body. It’s high in protein, calcium, vitamins, and minerals. Greek Yogurt is easy to make at home and can be used in many ways. Whether you enjoy it plain, mixed with fruit, or even added to a salad, this nutritious treat will surely satisfy your taste buds.

Yogurt Expert Sonia Uvezian was born and raised in Beirut, Lebanon. A renowned expert in Middle Eastern and Caucasian cooking and winner of a James Beard Award, she is the author of six other highly acclaimed cookbooks, such as Recipes and Remembrances From An Eastern Mediterranean Kitchen, Cooking from the Caucasus along with The Book of Yogurt.