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Dairy & Eggs

Greek Yogurt

Rich in SeleniumRich in Vitamin B12

Overview

Why eat Greek yogurt?

Strained to concentrate protein, plain lowfat Greek yogurt packs about 20 g of protein into a 7 oz container for only 146 calories. It also brings calcium, phosphorus, riboflavin, B12 and selenium, plus live cultures, making it one of the most nutrient-dense ways to fill up at breakfast or snack time.

Good to know: Choose plain and add your own fruit; flavored versions can carry several teaspoons of added sugar that the plain style avoids.

  1. Serious protein per calorie

    One 7 oz container supplies 19.9 g of protein (40% DV), which supports muscle repair and helps meals feel satisfying for longer.

  2. Bone-supporting minerals

    Calcium and phosphorus work together in bone tissue, and a container delivers 230 mg of calcium (18% DV) alongside 274 mg of phosphorus (22% DV).

  3. B vitamins and selenium

    With 36% DV riboflavin, 43% DV vitamin B12 and 45% DV selenium per container, it helps power energy metabolism, nerve function and antioxidant defenses.

Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.

Nutrition facts

What’s in Greek yogurt?

Calories

73kcal

Protein

9.9g

Carbs

3.9g

Fat

1.9g

Fiber

0g

Sugars

3.6g

Minerals

  • Calcium115 mg9%
  • Iron0.04 mg0%
  • Magnesium11 mg3%
  • Phosphorus137 mg11%
  • Potassium141 mg3%
  • Sodium34 mg1%
  • Zinc0.6 mg5%
  • Copper0.02 mg2%
  • Selenium12 µg23%

Vitamins

  • Vitamin A90 µg10%
  • Vitamin C0.8 mg1%
  • Vitamin E0.04 mg0%
  • Vitamin K0.2 µg0%
  • Thiamin (B1)0.04 mg4%
  • Riboflavin (B2)0.23 mg18%
  • Niacin (B3)0.2 mg1%
  • Vitamin B60.06 mg3%
  • Folate12 µg3%
  • Vitamin B120.52 µg22%

Other compounds

  • Omega-3 ALA<0.01 g

% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.

Side by side, per 100 g

Greek Yogurt vs Plain Yogurt

NutrientGreek YogurtPlain Yogurt
Calories73 kcal61 kcal
Protein9.9 g3.5 g
Fat1.9 g3.3 g
Saturated fat1.2 g2.1 g
Sugars3.6 g4.7 g
Calcium115 mg121 mg
Iron0.04 mg0.05 mg
Magnesium11 mg12 mg
Potassium141 mg155 mg
Vitamin E0.04 mg0.06 mg
Vitamin D0 µg0.1 µg

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Source: USDA FoodData Central, “Yogurt, Greek, plain, lowfat” (SR Legacy, FDC ID 170903).View the USDA record ↗ (opens in a new tab).