Dairy And Eggs • Deep Nutrition Analytics
Yogurt, Greek, plain, nonfat
Yogurt, Greek, plain, nonfat is a dairy and eggs providing 61 kcal per 100g serving, primarily fueled by protein (10.3g) for structured dietary protein for cellular and muscle maintenance. It serves as a rich source of Vitamin B12, offering 29% of your recommended daily allowance (0.7 µg). Offering gentle energy density (0.6 kcal/g) and 3.6g of net carbohydrates, it integrates easily into calorie-restricted diets.
- Protein
- 10.3 g
- Carbohydrates
- 3.6 g
- Fat
- 0.4 g
Lipid & Energy Density Profile
Yogurt, Greek, plain, nonfat is an energy-rich food packing 0.4g of total lipids (5% of calories). It provides sustained satiety and aids in the biological absorption of fat-soluble vitamins (A, D, E, and K).
Nutritional Highlights & Outliers
Calorie-Conscious Profile
With an energy density of 0.6 kcal/g (61 kcal/100g), this food supports high-volume, calorie-controlled nutrition.
Serving calculator
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Protein | 10.3 g |
| Energy | 256 kJ |
| Total lipid (fat) | 0.4 g |
| Carbohydrate, by difference | 3.6 g |
| Energy | 61 kcal |
| Sugars, Total | 3.3 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B12 | 0.7 µg |
| Selenium | 9.9 µg |
| Phosphorus | 136 mg |
| Calcium | 111 mg |
| Zinc | 0.5 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-12 | 0.7 µg |
| Vitamin A, RAE | 1 µg |
| Vitamin E (alpha-tocopherol) | 0 mg |
| Vitamin B-6 | 0.1 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Magnesium, Mg | 10.7 mg |
| Iron, Fe | 0.1 mg |
| Phosphorus, P | 136 mg |
| Sodium, Na | 36 mg |
| Copper, Cu | 0 mg |
| Manganese, Mn | 0 mg |
| Calcium, Ca | 111 mg |
| Potassium, K | 141 mg |
| Zinc, Zn | 0.5 mg |
| Selenium, Se | 9.9 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Choline, total | 15.1 mg |
| Betaine | 0.8 mg |
| Thiamin | 0 mg |
| Riboflavin | 0.3 mg |
| Ash | 0.7 g |
| Lactose | 2.6 g |
| Galactose | 0.7 g |
| Cholesterol | 5 mg |
| Fatty acids, total trans | 0 g |
| Fatty acids, total saturated | 0.1 g |
| SFA 8:0 | 0 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0 g |
| SFA 17:0 | 0 g |
| MUFA 18:1 c | 0 g |
| PUFA 18:2 n-6 c,c | 0 g |
| Fatty acids, total trans-monoenoic | 0 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0 g |
| Retinol | 1 µg |
| SFA 6:0 | 0 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 0 g |
| SFA 18:0 | 0 g |
| MUFA 20:1 | 0 g |
| Fatty acids, total monounsaturated | 0 g |
| Fatty acids, total polyunsaturated | 0 g |
| SFA 15:0 | 0 g |
| TFA 18:1 t | 0 g |
| MUFA 16:1 c | 0 g |
| Water | 85 g |
| Niacin | 0.2 mg |
| Pantothenic acid | 0.3 mg |
| Nitrogen | 1.6 g |
| Aspartic acid | 0.7 g |
| Threonine | 0.4 g |
| Serine | 0.5 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.2 g |
| Alanine | 0.3 g |
| Valine | 0.7 g |
| Methionine | 0.3 g |
| Isoleucine | 0.5 g |
| Leucine | 1 g |
| Tyrosine | 0.5 g |
| Phenylalanine | 0.5 g |
| Lysine | 0.8 g |
| Histidine | 0.3 g |
| Arginine | 0.4 g |
| Proline | 1.2 g |
| Cystine | 0.1 g |
| Tryptophan | 0.1 g |
| Choline, free | 2.2 mg |
| Choline, from sphingomyelin | 1.6 mg |
| Choline, from glycerophosphocholine | 8.3 mg |
| Choline, from phosphocholine | 1.6 mg |
| Choline, from phosphotidyl choline | 1.4 mg |
| MUFA 14:1 c | 0 g |
| MUFA 20:1 c | 0 g |
| PUFA 18:2 c | 0 g |
| PUFA 18:3 c | 0 g |
| Total fat (NLEA) | 0.2 g |
Common serving sizes
- Serving156 g
- Serving170 g
Compare Yogurt, Greek, plain, nonfat with Category Peers
Cheese, cottage, lowfat, 1% milkfat, with vegetables vs Yogurt, Greek, plain, nonfat
Compared to Cheese, cottage, lowfat, 1% milkfat, with vegetables, Yogurt, Greek, plain, nonfat has 6% less protein and 9% lower calories per 100g.
Yogurt, Greek, plain, nonfat vs Eggs, Grade A, Large, egg white
Compared to Eggs, Grade A, Large, egg white, Yogurt, Greek, plain, nonfat has 4% less protein and 11% higher calories per 100g.
Frequently Asked Questions
How many calories are in Yogurt, Greek, plain, nonfat?
A standard 100-gram serving of Yogurt, Greek, plain, nonfat contains 61 calories (255 kJ), alongside 10.3g of protein, 3.6g of carbohydrates, and 0.4g of fat.
In common serving sizes:- 156g: ~95 kcal
- 170g: ~104 kcal
Is Yogurt, Greek, plain, nonfat suitable for a keto or low-carb diet?
Yes, in moderation. Yogurt, Greek, plain, nonfat contains 3.6g of net carbs per 100g (3.6g carbs minus -g fiber). It fits comfortably into standard low-carb meal plans and can be included in ketogenic diets when portion sizes are measured carefully.
What are the main vitamins and minerals found in Yogurt, Greek, plain, nonfat?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Yogurt, Greek, plain, nonfat are:
- Vitamin B12: 0.7 µg (29% of your daily value)
- Selenium: 9.9 µg (18% of your daily value)
- Phosphorus: 136 mg (11% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, Foundation Foods (FDC ID 330137).