Yogurt is milk that has been fermented by specific types of bacteria. This process converts much of the lactose in milk to lactic acid, giving it the characteristic sour taste of yogurt. Greek yogurt, also known as strained yogurt, is made by placing the yogurt in a filter to remove the liquid portion (whey).
Serving Size
The process of removing the whey from yogurt significantly changes its nutritional value by weight. Greek yogurt has much more protein than regular yogurt and a consistency that's closer to that of cream cheese. The following nutritional information is based on an individual container with 5.3 oz. of plain Greek yogurt.
Calories
A serving of Greek yogurt has 84 calories, which is 4.2 percent of the daily value (DV) for calories. This DV is based on a daily diet of 2,000 calories. Protein accounts for 60 calories and carbohydrates provide the remaining 24 calories. Greek yogurt does not contain any fat or cholesterol.
Carbohydrates
A serving of Greek yogurt contains 6 g of carbohydrates, which is 2 percent of the DV for total carbohydrates. These carbohydrates are all simple sugars and Greek yogurt doesn't contain any complex carbohydrates or dietary fiber. A gram of carbohydrates contains 4 calories, so a serving of Greek yogurt has 4 x 6 = 24 calories from carbohydrates. Carbohydrates provide 24/84 x 100 = 29 percent of the calories in Greek yogurt.
Protein
A serving of Greek yogurt contains 15 g of protein, which is 30 percent of the DV for protein. A gram of protein contains 4 calories, so a serving of Greek yogurt has 4 x 15 = 60 calories from carbohydrates. Protein provides 60/84 x 100 = 71 percent of the calories in Greek yogurt.
Minerals
Each serving of Greek yogurt contains 60 mg of sodium, which is 2 percent of the DV for sodium. A serving also contains 20 percent of the DV for calcium. Greek yogurt doesn't contain significant amounts of vitamin A, vitamin C or iron.
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