Is plain, whole milk Greek yogurt good for weight loss?

Greek yogurt can be a good option for weight loss due to its high protein content (9g per serving), which can promote satiety. Its minimal processing also makes it a nutritious choice.

Is plain, whole milk Greek yogurt good for diabetes?

Plain Greek yogurt has no added sugar, which is beneficial for managing blood sugar levels. However, individuals with diabetes should monitor their overall carbohydrate intake and consult with a healthcare professional.

Is plain, whole milk Greek yogurt ultra-processed?

No, plain, whole milk Greek yogurt is minimally processed, falling into NOVA Class 2. This means it has undergone little to no processing beyond basic preparation methods.

What are the main nutritional benefits of plain, whole milk Greek yogurt?

This Greek yogurt is an excellent source of protein (9g per serving) and provides important micronutrients like Phosphorus, Vitamin B12, and Riboflavin. It also contains no added sugar.

dairy · Serving 1 container

Greek yogurt (plain, whole milk)

Greek yogurt (plain, whole milk) scores 69/100, earning a "Good" rating. It is a protein-rich food with beneficial micronutrients and minimal processing.

Good

FoodScore / 100

Score breakdown

What it has going for it

Bonuses

Protein (9g)+5
Micronutrients (Phosphorus, Vitamin B12, Riboflavin)+6
Minimally processed (NOVA 2)+8

What brings the score down

Penalties

Nothing significantly penalised. Well done.

Based on our published methodology (USDA Dietary Guidelines 2020-2025 + NIH DRI).

Nutrition facts

Nutrient	Per 100g	% DV
Calories	97 kcal	—
Total fat	5 g	6%
Saturated fat	3.2 g	16%
Trans fat	0 g	—
Fiber	0 g	0%
Protein	9 g	18%
Added sugar	0 g	0%
Sodium	35 mg	2%
Potassium	141 mg	3%
Calcium	100 mg	8%
Iron	0 mg	0%
Magnesium	11 mg	3%
Phosphorus	135 mg	11%
Zinc	0.5 mg	5%
Vitamin A	0 %	0%
Vitamin C	0 %	0%
Vitamin D	0 %	0%
Vitamin E	0 %	0%
Vitamin K	0 %	0%
Vitamin B12	32 %	32%
Folate	0 %	0%
Riboflavin	21 %	21%
Omega-3	0 g	—

Eat this instead

Higher-scoring foods in the same category.

Cottage cheese (low-fat)

dairy

71Good

Greek yogurt (plain, nonfat)

dairy

70Good

Frequently asked questions

Is plain, whole milk Greek yogurt good for weight loss?: Greek yogurt can be a good option for weight loss due to its high protein content (9g per serving), which can promote satiety. Its minimal processing also makes it a nutritious choice.
Is plain, whole milk Greek yogurt good for diabetes?: Plain Greek yogurt has no added sugar, which is beneficial for managing blood sugar levels. However, individuals with diabetes should monitor their overall carbohydrate intake and consult with a healthcare professional.
Is plain, whole milk Greek yogurt ultra-processed?: No, plain, whole milk Greek yogurt is minimally processed, falling into NOVA Class 2. This means it has undergone little to no processing beyond basic preparation methods.
What are the main nutritional benefits of plain, whole milk Greek yogurt?: This Greek yogurt is an excellent source of protein (9g per serving) and provides important micronutrients like Phosphorus, Vitamin B12, and Riboflavin. It also contains no added sugar.

Sources: USDA FoodData Central · FDA Nutrition Facts label

Updated 4/19/2026.