Cratox AI
Reviewed by Cratox Nutrition Team · Updated July 19, 2026
yogurt greek ns as
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Yogurt, Greek, NS as to type of milk or flavor

🔥 91 Calories
💪 9.1g Protein
⚡ 10.8g Carbohydrates
🥑 1.3g Fat

Yogurt, Greek, NS as to type of milk or flavor provides 91 kcal per 100 g, with 9.1 g of protein, 10.8 g of carbohydrates and 1.3 g of fat. 1 cup of Yogurt, Greek, NS as to type of milk or flavor (245 g) provides about 223 kcal.

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Dairy
Yogurt, Greek, NS as to type of milk or flavor
Energy density
Moderate
91 kcal per 100g
Macro energy profile
Balanced
40% Protein · 47% Carbohydrates · 13% Fat
Glycemic profile
No GI data
No GI data
Notable signals
High in vitamin B12Low in fatLow in sodiumUSDA data

Nutritional Information

91
kcal/100g
Protein
9.1g
Carbohydrates
10.8g
Fat
1.3g

Nutritional Information (per 100g)

NutrientAmount per 100 g
Calories91 kcal
Protein9.1 g
Carbohydrates10.8 g
Fat1.3 g
Fiber0.1 g
Sugar8.2 g
Sodium35 mg

USDA data · USDA FoodData Central

Calories per portion

PortionWeightCalories
1 cup245 g223 kcal
1 5.3 oz container150 g137 kcal
1 6 oz container170 g155 kcal
100 g100 g91 kcal

Portion weights: USDA FoodData Central

Portion calculator

Calories
91 kcal
Protein
9.1 g
Carbohydrates
10.8 g
Fat
1.3 g
Fiber
0.1 g
Sugar
8.2 g
Sodium
35 mg

All values are computed from the per-100 g nutrition data (source: USDA).

About Yogurt, Greek, NS as to type of milk or flavor

Greek yogurt is a thick, creamy dairy product that originated in Greece and has gained popularity worldwide due to its rich texture and flavor. It is made by straining regular yogurt to remove excess whey, resulting in a higher protein content and a lower sugar level. Greek yogurt can be made from various types of milk, including cow's, goat's, or sheep's milk, and is often enjoyed plain or flavored with fruits and sweeteners. Nutritionally, Greek yogurt is an excellent source of protein, providing about 9.1 grams per 100 grams, making it ideal for muscle building and repair. It also contains essential vitamins and minerals such as calcium, potassium, and vitamin B12. With only 91 calories per 100 grams and low fat content, it serves as a healthy addition to various diets. Greek yogurt can be consumed on its own, used in smoothies, or as a base for salad dressings and sauces, making it versatile for culinary uses.

Health Benefits

Rich in protein, promoting muscle health and satiety.
Contains probiotics that support gut health and digestion.
High in calcium, contributing to bone strength and density.
Low in sugar compared to regular yogurt, making it a smart choice for weight management.
May help lower blood pressure due to potassium content.
Supports immune function through beneficial bacteria.
Can aid in weight loss by enhancing feelings of fullness.
Rich in vitamin B12, essential for energy metabolism.
May improve metabolic health and insulin sensitivity.
Versatile ingredient that can enhance various dishes.

Recommended Food Pairings

🥗
Greek yogurt with honey and walnuts - a delicious combination that enhances flavor and adds healthy fats.
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Greek yogurt with berries - provides antioxidants and fiber, perfect for breakfast or a snack.
🥗
Greek yogurt mixed with granola - offers crunch and additional nutrients for a balanced meal.
🥗
Greek yogurt used in smoothies - creates a creamy texture while boosting protein content.
🥗
Greek yogurt as a base for tzatziki sauce - a traditional dip that pairs well with veggies and meats.

How to Consume

Serving size
150g, about 1 medium cup
Frequency
2-3 times per week
  • •Add fresh fruits or nuts for added nutrients and flavor.
  • •Use as a substitute for sour cream in recipes.
  • •Incorporate into smoothies for a protein boost.
  • •Top with seeds for added crunch and nutrition.
  • •Mix with spices to create savory dips or dressings.

Selection & Storage

How to choose:

  • ✓Look for containers with a recent expiration date for freshness.
  • ✓Check for a thick consistency, indicating quality straining.
  • ✓Choose organic options when possible for fewer pesticides.
  • ✓Select plain varieties to avoid added sugars and artificial flavors.
Storage
Keep Greek yogurt refrigerated at temperatures below 4°C (39°F) in a cool, dry place.
Shelf life
Storage duration is typically 5-7 days refrigerated, and it can last up to 3 months frozen.

Warnings & Contraindications

  • ⚠️Individuals with lactose intolerance should consume with caution.
  • ⚠️Allergic reactions may occur in those allergic to dairy proteins.
  • ⚠️Consult with a healthcare provider if on a specific diet or medication.
  • ⚠️Excessive consumption may lead to digestive discomfort due to high protein intake.
  • ⚠️Avoid adding excessive sweeteners which can negate health benefits.

Frequently Asked Questions

How many calories does Yogurt, Greek, NS as to type of milk or flavor have?

Greek yogurt contains approximately 91 calories per 100 grams, making it a low-calorie option that is rich in protein and nutrients.

Is Yogurt, Greek, NS as to type of milk or flavor healthy?

Yes, Greek yogurt is considered healthy due to its high protein content, low sugar levels, and presence of probiotics that support gut health.

How should Yogurt, Greek, NS as to type of milk or flavor be stored?

Greek yogurt should be stored in the refrigerator at temperatures below 4°C (39°F) and consumed within 5-7 days for optimal freshness.

What are the benefits of eating Yogurt, Greek, NS as to type of milk or flavor?

Eating Greek yogurt can provide benefits such as improved digestion, increased protein intake, and support for bone health, among others.

How much Yogurt, Greek, NS as to type of milk or flavor can I eat per day?

A recommended portion is about 150 grams, which can be consumed 2-3 times a week as part of a balanced diet.

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