Strained Yogurt
How Many Calories in Strained Yogurt? Nutrition Facts and Benefits
Strained yogurt (often called Greek yogurt) is made by straining cultured milk to remove whey, resulting in a thicker, creamier texture and a pleasantly tangy flavor. With roots in Eastern Mediterranean and Middle Eastern cuisines, it has become popular worldwide. It’s enjoyed on its own, paired with fruit and nuts, or used in dips, sauces, and desserts.
Calories and Nutrition Facts (Average)
| # | Amount | Calories | Carbohydrates | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams (plain, unsweetened) | 97 kcal | 3.6 g | 9 g | 5 g | 0 g | 36 mg |
| 2 | 1 serving (200 g) | 194 kcal | 7.2 g | 18 g | 10 g | 0 g | 72 mg |
Health Benefits of Strained Yogurt
- Rich in high-quality protein that supports fullness and muscle repair.
- Good source of calcium, phosphorus, iodine, vitamin B12, and riboflavin for bone and metabolic health.
- Contains live cultures (probiotics) that support a healthy gut microbiome.
- Lower in lactose and naturally lower in sugar than regular yogurt due to straining.
- Versatile ingredient that can replace higher-fat condiments like sour cream or mayonnaise.
Serving and Consumption Tips
- Choose plain, unsweetened varieties; add fruit, nuts, seeds, or a drizzle of honey for flavor.
- Use as a base for dips (e.g., tzatziki) or sauces with herbs, garlic, and lemon.
- Blend into smoothies for creaminess and extra protein without added sugar.
- Select low-fat or nonfat options if you’re reducing calories, or whole milk for extra creaminess.
- Keep portions around 150–200 g and pair with whole grains or fresh produce for a balanced meal.