Yogurt, Greek
Category: Dairy & Egg Products Characteristics: Plain, Lowfat
Nutrition Highlights
Serving Size
Calories
146
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Protein | 80 (54.5%) |
| Fat | 35 (23.7%) |
| Carbohydrate | 32 (21.6%) |
| Total | 146 (100%) |
Serving: 1 container (7 oz) [200g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 167 (83.6%) |
| Protein | 20 (10.0%) |
| Carbohydrate | 7.9 (3.9%) |
| Fat | 3.8 (1.9%) |
| Ash | 1.3 (0.6%) |
| Total | 200 (100%) |
Serving: 1 container (7 oz) [200g]
Benefits
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Greek yogurt is high in protein. A single serving provides about 15g of protein which helps build and repair muscles
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It is high in calcium. Greek yogurt provides about 30% of the recommended daily intake of calcium per serving which is important for bone health
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It aids in weight management. The protein in Greek yogurt keeps you feeling full for longer and helps control appetite
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It supports gut health. Greek yogurt contains probiotics which promote the growth of healthy bacteria in the digestive system
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It may reduce risk of heart disease. The calcium and protein in Greek yogurt, along with other nutrients, help lower blood pressure and cholesterol levels
Risks
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High in sugar if flavored varieties are consumed. Plain Greek yogurt is generally low in sugar
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Can be high in sodium depending on brand. Choose lower or no salt added varieties
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Higher in calories than regular yogurt due to thicker consistency. Portion size is important to manage calories
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Contains dairy which some people have difficulty digesting or are allergic to
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Higher in protein than regular yogurt but also higher in saturated fat depending on fat content. Choose lowfat varieties for lower saturated fat intake
Additional Information
Yogurt, Greek, plain, lowfat, is a versatile and nutritious food that offers numerous health benefits. With its creamy texture and tangy taste, it can be enjoyed on its own or used as a base for various dishes. This particular type of yogurt, being Greek-style, plain, and low in fat, has its own unique set of nutritional advantages and considerations.
One of the primary benefits of Greek yogurt is its high protein content. Compared to regular yogurt, Greek yogurt typically contains double the amount of protein. Protein is essential for building and repairing tissues, supporting muscle growth, and maintaining a healthy immune system. Including Greek yogurt in your diet can help you feel fuller for longer, making it a great option for those looking to manage their weight or increase their protein intake.
Greek yogurt is also a good source of calcium, which is crucial for maintaining strong bones and teeth. Adequate calcium intake throughout life can help prevent osteoporosis and reduce the risk of fractures. Incorporating low-fat Greek yogurt into your diet can contribute to meeting your daily calcium requirements.
Furthermore, Greek yogurt contains beneficial probiotics. These are live microorganisms that promote a healthy gut by supporting the growth of beneficial bacteria. Probiotics have been associated with improved digestion, enhanced immune function, and even mental health benefits. Choosing plain Greek yogurt ensures that you consume the probiotics without any added sugars or artificial ingredients.
However, it is important to consider the potential risks or drawbacks associated with Greek yogurt, even when it is low in fat. One aspect to be cautious of is the added sugar content. While plain Greek yogurt contains naturally occurring sugars from lactose, many flavored varieties can be high in added sugars. Excessive sugar consumption has been linked to various health issues, including obesity, type 2 diabetes, and heart disease. Therefore, it is advisable to opt for plain Greek yogurt and add your own natural sweeteners, such as fresh fruits or a drizzle of honey, if desired.
Additionally, some individuals may have lactose intolerance or milk allergies, which can cause digestive discomfort or allergic reactions when consuming dairy products like Greek yogurt. If you experience any adverse symptoms after consuming Greek yogurt, it is advisable to consult with a healthcare professional or consider alternative dairy-free options like almond or coconut-based yogurts.
In conclusion, Greek yogurt, particularly when plain and low in fat, offers several nutritional benefits. Its high protein content, calcium content, and probiotic properties make it a valuable addition to a balanced diet. However, it is important to be mindful of added sugars and consider individual dietary restrictions or sensitivities. By selecting plain Greek yogurt and customizing it with healthy toppings, you can enjoy its nutritional advantages while minimizing potential risks.