Early version. Nutrient values from USDA FoodData Central; dietitian review in progress. Not medical advice.

How healthy is whole milk Greek yogurt?

Is whole milk Greek yogurt healthy? Yes, as part of a varied diet. Whole milk Greek yogurt scores 25/100 on the HowHealthyIs Score: 100 g provides 97 kcal, 9 g protein and 100 mg calcium. Full-fat Greek yogurt keeps the high protein of strained yogurt with a creamier texture. Source: USDA FoodData Central.

  • High in protein
Score explained

The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Whole milk Greek yogurt ranks higher than 25% of them.

Counts in favor (% daily value per 100 kcal)

  • Protein19%
  • Calcium8%
  • Potassium3%
  • Magnesium3%
  • Vitamin A0%
  • Vitamin E0%
  • Fiber0%
  • Vitamin C0%
  • Iron0%

Counts against

  • Saturated fat12%
  • Added sugars0%
  • Sodium2%

Raw NRF9.3: 33 minus 14 = 19. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology

How many calories are in whole milk Greek yogurt?

Calories165kcal
Protein15g
Carbohydrates6.8g
Fat8.5g
Fiber0g
Sugars6.8g
Nutrition facts for whole milk Greek yogurt. Per 100 g and for the selected portion (170 g). %DV uses FDA Daily Values.
NutrientPer 100 gPer portion%DV
Energy and macronutrients
Calories97 kcal165 kcal
Protein9 g15 g31%
Carbohydrates4 g6.8 g2%
Fiber0 g0 g0%
Sugars4 g6.8 g
Added sugars0 g0 g0%
Fat5 g8.5 g11%
Saturated fat2.4 g4.1 g20%
Vitamins
Vitamin A2 µg3.4 µg0%
Vitamin C0 mg0 mg0%
Vitamin E<0.1 mg<0.1 mg0%
Minerals
Calcium100 mg170 mg13%
Iron0 mg0 mg0%
Potassium141 mg240 mg5%
Magnesium11 mg19 mg4%
Sodium35 mg60 mg3%

Source: USDA FoodData Central, "Yogurt, Greek, plain, whole milk" (FDC 171304). Values rounded.

Why is whole milk Greek yogurt good for you?

  • 15 g protein in 1 container, 31% of the daily value. Protein contributes to the maintenance of muscle mass.
  • 170 mg calcium in 1 container, 13% of the daily value. Calcium is needed for the maintenance of normal bones.

Good ways to use it

  • Breakfast bowls
  • Swapping for sour cream

What should you watch out for?

  • More saturated fat and calories than nonfat Greek yogurt.

Which dairy foods and eggs score higher?

Other dairy foods and eggs with more nutrition per calorie. Variety matters more than picking one winner.

Plain yogurt

61 kcal per 100 g

30

Source of protein, Source of calcium

Milk

61 kcal per 100 g

31

Source of protein

Cottage cheese

81 kcal per 100 g

36

High in protein, Low fat

How does whole milk Greek yogurt compare?

Common questions about whole milk Greek yogurt

How many calories are in whole milk Greek yogurt?
100 g of whole milk Greek yogurt has 97 kcal. A typical portion, 1 container (170 g), has about 165 kcal.
How much protein is in whole milk Greek yogurt?
Whole milk Greek yogurt has 9 g of protein per 100 g, or about 15 g in 1 container.
Is whole milk Greek yogurt good for weight loss?
Whole milk Greek yogurt is low in calories (97 kcal per 100 g), so it adds volume to meals without many calories. No single food causes weight loss; the overall diet does.

Sources

  1. U.S. Department of Agriculture. FoodData Central, SR Legacy: "Yogurt, Greek, plain, whole milk", FDC ID 171304. fdc.nal.usda.gov
  2. U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels (21 CFR 101.9).
  3. Fulgoni VL, Keast DR, Drewnowski A. Development and validation of the Nutrient-Rich Foods Index. J Nutr. 2009;139(8):1549-1554.
  4. Monteiro CA, et al. Ultra-processed foods: what they are and how to identify them. Public Health Nutr. 2019;22(5):936-941.

Review and updates

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Pending. A registered dietitian signs off every food page before launch. Our reviewers

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More: Dairy & eggs ranked, foods high in protein.