FoodScore
0/ 100
Gooddairy· 100 g

Greek Yogurt Plain Whole

Plain whole Greek yogurt scores well at 68/100, primarily due to its significant protein content and status as a minimally processed food.

Nutrition data (per 100 g)

Source: USDA FoodData Central.

  • Greek Yogurt Plain Whole contains 0 kcal per 100 g.
  • Greek Yogurt Plain Whole contains 8.8 g of protein per 100 g.
  • Greek Yogurt Plain Whole contains 4.4 g of total fat per 100 g (2.4 g saturated).
  • Greek Yogurt Plain Whole contains 0 g of added sugar per 100 g.
  • Greek Yogurt Plain Whole provides 34 mg of sodium per 100 g.
  • Greek Yogurt Plain Whole provides 147 mg of potassium per 100 g.
  • Greek Yogurt Plain Whole provides 111 mg of calcium per 100 g.
  • Greek Yogurt Plain Whole scores 68/100 on FoodScore (good).
  • Greek Yogurt Plain Whole is classified as NOVA 1 (unprocessed or minimally processed).
  • This yogurt is a good source of protein, providing 8.78g per 100g serving.
  • It is a minimally processed food, classified as NOVA 1.
  • With 0g of added sugar and 0g of trans fat, it aligns with healthy eating guidelines.
  • Contains 110.9mg of calcium per 100g, contributing to daily needs.
  • The FoodScore of 68/100 indicates a nutritious choice for most diets.
  • Scores +35 points above the dairy category average (33/100 across 5088 foods).
Fiber
0g
0% of Daily Value
Protein
8.78g
18% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
33.76mg
1% of Daily Value
+
What it brings to the table
Protein (8.8g)+4
Micronutrients (Phosphorus, Riboflavin)+4
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 68

Plain whole Greek yogurt achieves a FoodScore of 68/100, placing it in the 'Good' category. A significant contributor to this score is its protein content, which at 8.78g per 100g, earns a substantial bonus. This amount is beneficial for satiety and muscle maintenance. The yogurt also receives positive points for being a minimally processed food, categorized as NOVA 1, meaning it retains most of its natural integrity. Additionally, it provides beneficial micronutrients like phosphorus and riboflavin, which contribute to its overall score. It contains no added sugar and zero trans fat, which are key factors in avoiding penalties under dietary guidelines. While it provides some calcium and zinc, its contribution to other essential micronutrients like Vitamin D, B12, and iron is negligible, preventing a higher score. To improve its score further, fortification with these vitamins, especially Vitamin D and B12, would be beneficial, as would a higher concentration of naturally occurring minerals.

Health benefits

What the nutrients in greek yogurt plain whole actually do for you, grounded in established dietary science.

Supports Muscle Health and Satiety

Greek yogurt is well-regarded for its high protein content, providing 8.78g per 100g serving. This makes it an excellent food for supporting muscle repair and growth, especially after physical activity. Protein is also crucial for satiety, helping you feel full longer and potentially aiding in weight management by reducing overall calorie intake. The protein in dairy is considered a complete protein, meaning it contains all essential amino acids. Including a serving of Greek yogurt can be an effective way to meet daily protein targets.

Promotes Bone Health

This yogurt contributes to bone health primarily through its calcium content, offering 110.9mg per 100g serving, which is 9% of the Daily Value. Calcium is a fundamental mineral for building and maintaining strong bones and teeth throughout life. While not a primary source of Vitamin D, which is essential for calcium absorption, the calcium in Greek yogurt still plays a vital role. Regular intake of dairy products like Greek yogurt, alongside other calcium-rich foods, is emphasized by dietary guidelines for skeletal integrity.

Aids Gut Microbiome Balance

As a fermented dairy product, Greek yogurt contains live and active cultures, often referred to as probiotics. These beneficial bacteria can help maintain a healthy balance in the gut microbiome, which is linked to various aspects of digestive health. While the specific strains and their effects can vary, consuming fermented foods like yogurt is a common dietary strategy to support gut health. It's important to choose plain varieties to avoid added sugars that can counteract these benefits.

Supports Healthy Weight Management

The combination of protein and moderate fat in whole plain Greek yogurt can be beneficial for weight management. The 8.78g of protein per 100g helps increase satiety, reducing the likelihood of overeating. The fat content, at 4.39g per 100g, also contributes to feeling full and satisfied. Choosing plain, unsweetened varieties ensures you avoid the empty calories and blood sugar spikes associated with added sugars, which are often found in flavored yogurts and can hinder weight goals.

How to eat it

Plain whole Greek yogurt is a versatile dairy product commonly consumed in the US as a breakfast item, snack, or ingredient in various dishes. Its creamy texture and tangy flavor make it a popular choice for both sweet and savory applications. A typical serving size is around 100-150g, often paired with fruits, nuts, or used as a base for sauces and dips. It's a convenient way to add protein and beneficial cultures to your diet.

For a balanced breakfast, combine plain Greek yogurt with fresh berries and a sprinkle of nuts or seeds to add fiber and healthy fats.
Use Greek yogurt as a healthier substitute for sour cream or mayonnaise in recipes like dips, dressings, or as a topping for tacos and baked potatoes.
To avoid excess sugar, always choose plain, unsweetened Greek yogurt and sweeten it yourself with a small amount of fruit or a touch of honey if desired.
Store Greek yogurt in the refrigerator and consume it by the 'best by' date; its live cultures are best when fresh.
Things to keep in mind

For most healthy adults, plain whole Greek yogurt is a safe and beneficial food. However, individuals with lactose intolerance may experience digestive discomfort, such as bloating or gas, due to the lactose content, although the fermentation process in yogurt can reduce lactose levels compared to milk. People with a dairy allergy should avoid Greek yogurt entirely, as it can trigger allergic reactions. There are no widely documented significant drug interactions or specific populations for whom plain Greek yogurt poses a unique risk at normal serving sizes.

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Reader questions
Is plain whole Greek yogurt healthy?
Yes, plain whole Greek yogurt is generally considered healthy. It scores 68/100 on FoodScore, indicating a good nutritional profile. It's particularly noted for its high protein content and being a minimally processed food, offering a range of essential nutrients like calcium and beneficial live cultures.
Is plain whole Greek yogurt good for weight loss?
Plain whole Greek yogurt can be beneficial for weight loss. Its high protein content (8.78g per 100g) promotes satiety, helping you feel full and potentially reducing overall calorie intake. Choosing the plain variety is crucial to avoid added sugars that can hinder weight management efforts.
Is plain whole Greek yogurt processed?
Plain whole Greek yogurt is considered a minimally processed food, classified as NOVA 1. This means it undergoes processes like fermentation and straining, but without the addition of unhealthy ingredients or extensive alteration of its natural state, distinguishing it from ultra-processed foods.
How can I make plain Greek yogurt taste better without adding sugar?
To enhance the flavor of plain Greek yogurt without added sugar, try mixing in fresh or frozen fruits like berries, peaches, or mangoes. A sprinkle of cinnamon, vanilla extract, or a few drops of stevia can also add sweetness and flavor. Adding nuts or seeds provides texture and healthy fats.
What are good alternatives to plain Greek yogurt?
If you're looking for alternatives, Icelandic skyr offers a similar high-protein, thick texture. For dairy-free options, unsweetened almond, soy, or coconut yogurts can be good substitutes, though their protein content may vary significantly. Always check labels for added sugars and nutritional content.
Does plain whole Greek yogurt contain probiotics?
Yes, plain whole Greek yogurt typically contains live and active cultures, which are beneficial bacteria often referred to as probiotics. These cultures are a result of the fermentation process and can contribute to a healthy gut microbiome. Look for labels that specifically state 'live and active cultures' to ensure their presence.
Is plain whole Greek yogurt good for bone health?
Yes, plain whole Greek yogurt is beneficial for bone health due to its calcium content, providing 110.9mg per 100g. Calcium is a vital mineral for maintaining strong bones and teeth. Regular consumption of dairy products like this yogurt, as part of a balanced diet, supports skeletal strength.

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Data & references

Sources: USDA FoodData Central (Foundation, fdcId 2259794)Updated 2026-04-20