Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)
Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program) is a dairy/egg product at 61.0 calories per 100g. It is a good source of Vitamin B12, providing 29% of the Daily Value per 100g. This dairy/egg product is a moderate protein source, virtually fat-free. Dairy products and eggs provide high-quality protein, calcium, and essential vitamins. They are significant dietary sources of vitamin B12, riboflavin, and phosphorus. Our database tracks 99 nutrients for this food, plus glycemic index, insulin index, environmental footprint data.
Top Nutrients
Data for 99 of 150 tracked nutrients
Nutrient Fingerprint
How this food scores across key nutrient categories, as a percentage of the daily recommended value per 100 g. Based on USDA DRIs for adults.
Complete Nutrient Profile
Macronutrients 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Water Foundation | 85.0 | g | — | 2% |
| Calories Foundation | 61.0 | kcal | — | — |
| Energy (kJ) Foundation | 256 | kj | — | — |
| Protein Foundation | 10.3 | g | — | 18% |
| Total Fat Foundation | 0.37 | g | — | — |
| Carbohydrate Foundation | 3.6 | g | — | 3% |
| Fiber SR | 0 | g | — | — |
| Total Sugars Foundation | 3.3 | g | — | — |
| Total Sugars SR | 3.2 | g | — | — |
| Ash Foundation | 0.72 | g | — | — |
Minerals 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Calcium Foundation | 111 | mg | — | 11% |
| Iron Foundation | 0.07 | mg | — | 1% |
| Magnesium Foundation | 10.7 | mg | — | 3% |
| Phosphorus Foundation | 136 | mg | — | 19% |
| Potassium Foundation | 141 | mg | — | 4% |
| Sodium Foundation | 36.0 | mg | — | 2% |
| Zinc Foundation | 0.53 | mg | — | 5% |
| Copper Foundation | 0.02 | mg | — | 2% |
| Manganese Foundation | 0.009 | mg | — | 0% |
| Selenium Foundation | 9.9 | µg | — | 18% |
Vitamins 36
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Vitamin A (RAE) Foundation | 1.0 | µg | — | 0% |
| Vitamin A (IU) SR | 1.0 | IU | — | — |
| Retinol Foundation | 1.0 | µg | — | — |
| Beta-Carotene SR | 0 | µg | — | — |
| Alpha-Carotene SR | 0 | µg | — | — |
| Beta-Cryptoxanthin SR | 0 | µg | — | — |
| Lycopene SR | 0 | µg | — | — |
| Lutein + Zeaxanthin SR | 0 | µg | — | — |
| Vitamin C SR | 0 | mg | — | — |
| Vitamin D Foundation | 0 | µg | — | — |
| Vitamin D (IU) Foundation | 0 | IU | — | — |
| Vitamin D2 Foundation | 0 | µg | — | — |
| Vitamin D3 Foundation | 0 | µg | — | — |
| Vitamin E Foundation | 0.01 | mg | — | 0% |
| Beta-Tocopherol Foundation | 0 | mg | — | — |
| Gamma-Tocopherol Foundation | 0 | mg | — | — |
| Delta-Tocopherol Foundation | 0 | mg | — | — |
| Alpha-Tocotrienol Foundation | 0 | mg | — | — |
| Beta-Tocotrienol Foundation | 0 | mg | — | — |
| Gamma-Tocotrienol Foundation | 0 | mg | — | — |
| Delta-Tocotrienol Foundation | 0 | mg | — | — |
| Vitamin K1 Foundation | 0 | µg | — | — |
| Vitamin K1 (dihydro) Foundation | 0 | µg | — | — |
| Vitamin K2 (MK-4) Foundation | 0 | µg | — | — |
| Thiamin (B1) Foundation | 0.02 | mg | — | 2% |
| Riboflavin (B2) Foundation | 0.28 | mg | — | 22% |
| Niacin (B3) Foundation | 0.21 | mg | — | 1% |
| Pantothenic Acid (B5) Foundation | 0.33 | mg | — | 7% |
| Vitamin B6 Foundation | 0.06 | mg | — | 5% |
| Folate SR | 7.0 | µg | — | 2% |
| Folic Acid SR | 0 | µg | — | — |
| Folate (food) SR | 7.0 | µg | — | — |
| Folate (DFE) SR | 7.0 | µg | — | — |
| Vitamin B12 Foundation | 0.70 | µg | — | 29% |
| Choline Foundation | 15.1 | mg | — | 3% |
| Betaine Foundation | 0.80 | mg | — | — |
Fatty Acids 9
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Saturated Fat Foundation | 0.11 | g | — | — |
| Monounsaturated Fat Foundation | 0.04 | g | — | — |
| Polyunsaturated Fat Foundation | 0.01 | g | — | — |
| Trans Fat Foundation | 0.005 | g | — | — |
| Cholesterol Foundation | 5.0 | mg | — | — |
| Omega-3 ALA Foundation | 0.001 | g | — | 0% |
| Omega-3 EPA Foundation | 0 | g | — | — |
| Omega-3 DPA Foundation | 0 | g | — | — |
| Omega-3 DHA Foundation | 0 | g | — | — |
Individual Fatty Acids 12
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Butyric Acid (4:0) Foundation | 0 | g | — | — |
| Caproic Acid (6:0) Foundation | 0.002 | g | — | — |
| Caprylic Acid (8:0) Foundation | 0.004 | g | — | — |
| Capric Acid (10:0) Foundation | 0.01 | g | — | — |
| Lauric Acid (12:0) Foundation | 0.006 | g | — | — |
| Myristic Acid (14:0) Foundation | 0.01 | g | — | — |
| Palmitic Acid (16:0) Foundation | 0.04 | g | — | — |
| Stearic Acid (18:0) Foundation | 0.02 | g | — | — |
| Linoleic Acid (18:2) SR | 0.01 | g | — | 0% |
| Omega-6 LA Foundation | 0.01 | g | — | — |
| Omega-6 GLA Foundation | 0 | g | — | — |
| Linolenic Acid (18:3) SR | 0.001 | g | — | — |
Amino Acids 19
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Tryptophan Foundation | 0.13 | g | — | — |
| Threonine Foundation | 0.41 | g | — | — |
| Isoleucine Foundation | 0.53 | g | — | — |
| Leucine Foundation | 1.0 | g | — | — |
| Lysine Foundation | 0.83 | g | — | — |
| Methionine Foundation | 0.29 | g | — | — |
| Cystine Foundation | 0.08 | g | — | — |
| Phenylalanine Foundation | 0.51 | g | — | — |
| Tyrosine Foundation | 0.51 | g | — | — |
| Valine Foundation | 0.67 | g | — | — |
| Arginine Foundation | 0.36 | g | — | — |
| Histidine Foundation | 0.29 | g | — | — |
| Alanine Foundation | 0.35 | g | — | — |
| Aspartic Acid Foundation | 0.74 | g | — | — |
| Glutamic Acid Foundation | 2.2 | g | — | — |
| Glycine Foundation | 0.19 | g | — | — |
| Proline Foundation | 1.2 | g | — | — |
| Serine Foundation | 0.53 | g | — | — |
| Hydroxyproline Foundation | 0 | g | — | — |
Nutrient Density Score
The NRF9.3 score measures overall nutritional quality per 100 kcal. It rewards 9 nutrients to encourage (protein, fiber, vitamins A, C, E, calcium, iron, magnesium, potassium) and penalizes 3 to limit (saturated fat, added sugars, sodium). Higher is better; negative scores indicate the food is high in limit nutrients relative to its beneficial content.
NRF9.3 index: Fulgoni et al. (2009), J Nutr 139(8). DVs based on FDA 2020 reference values.
Nutrient Interactions in This Food
Nutrients in this food that enhance or compete with each other during absorption.
✔ Synergies — nutrients that help each other
Moderate protein intake enhances calcium absorption and supports bone health. The acid-ash hypothesis suggesting protein harms bones has been largely disproven.
Kerstetter et al., J Clin Endocrinol Metab, 2005
Amino Acid Profile
Essential amino acid composition compared to the WHO/FAO adult reference pattern. The Amino Acid Score indicates protein quality — 100 means all essential amino acid requirements are met.
✓ Complete protein — all essential amino acids meet or exceed WHO reference levels.
All Amino Acids (18)
| Amino Acid | g / 100g | mg / g protein |
|---|---|---|
| Tryptophan | 0.13 | 12.9 |
| Threonine | 0.41 | 39.8 |
| Isoleucine | 0.53 | 51.2 |
| Leucine | 1.0 | 100.0 |
| Lysine | 0.83 | 80.9 |
| Methionine | 0.29 | 28.4 |
| Cystine | 0.08 | 8.1 |
| Phenylalanine | 0.51 | 49.8 |
| Tyrosine | 0.51 | 49.5 |
| Valine | 0.67 | 64.8 |
| Arginine | 0.36 | 35.2 |
| Histidine | 0.29 | 28.4 |
| Alanine | 0.35 | 34.0 |
| Aspartic Acid | 0.74 | 71.6 |
| Glutamic Acid | 2.2 | 212.6 |
| Glycine | 0.19 | 18.4 |
| Proline | 1.2 | 113.6 |
| Serine | 0.53 | 51.7 |
How Cooking Changes Nutrients
Estimated percentage of each nutrient retained after cooking, based on USDA retention factors for the “Cheese” food category. Values of 100% mean no loss; lower values indicate nutrients lost to heat, water, or oxidation.
Source: USDA Table of Nutrient Retention Factors, Release 6 (2007). Retention values are category-level averages — actual retention depends on cooking time, temperature, and water volume.
Glycemic & Insulin Response
The Glycemic Index (GI) measures how quickly a food raises blood sugar on a 0–100 scale. The Insulin Index (II) measures the insulin response directly, which can differ from GI — notably, dairy and high-protein foods often trigger a higher insulin response than their GI suggests. White bread = 100 for both scales.
GI data matched from: “Yogurt (estimated from category)” · ●●● low confidence
Source: International Tables of Glycemic Index (Sydney University, 2021) · Holt et al. 1997; Bao et al. 2016; Bell 2014
Environmental Impact
Environmental footprint per kilogram of food produced. Data represents the global average for the “Yoghurt” category.
- Global averages: These figures are production-weighted averages from a meta-analysis of ~38,700 farms across 119 countries (Poore & Nemecek, 2018). Actual impact varies enormously by farming method, geography, and supply chain.
- System boundary: Cradle-to-retail only — does not include consumer transport, home cooking energy, or food waste.
- Soil carbon not included: This data does not account for soil carbon sequestration. Some argue that well-managed regenerative grazing partially offsets ruminant emissions; however, full lifecycle accounting — including methane, land-use change, and the opportunity cost of using land for grazing vs. reforestation — typically makes the net footprint of ruminant meat higher, not lower. This is especially relevant in temperate grassland regions like Ireland.
- Not gospel: This data is informational and illustrative. It is useful for understanding relative magnitudes, but should not be treated as precise measurements for any individual product or farm.
Source: Poore & Nemecek (2018), Science 360(6392). Meta-analysis of ~38,700 farms, 119 countries, 46 product categories.
Global Supply: Milk
Top 10 countries by per capita supply of the “Milk” food group (kcal/capita/day, 2023). This is food group–level data from FAO Food Balance Sheets, not specific to this individual food.
Global Supply Trend (1961–2023)
+25%Source: FAO Food Balance Sheets (2023). Supply = production + imports − exports − waste, converted to kcal/capita/day.
Related Foods in Dairy and Egg Products
Frequently Asked Questions
How many calories are in Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)?
Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program) contains 61.0 kcal per 100 grams, making it a low-calorie food. The energy comes from 10.3g of protein (68% of calories), 0.37g of fat (5%), and 3.6g of carbohydrates (24%). Protein is the primary energy source.
What is Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program) most nutritious for?
The standout nutrient in Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program) is Vitamin B12, providing 0.70 µg per 100g (29% of the Daily Value). It is also a notable source of Riboflavin (B2) (22% DV). Our database tracks 99 individual nutrients for this food, allowing detailed comparison across vitamins, minerals, amino acids, and fatty acids.
Is Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program) high in protein?
Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program) provides 10.3g of protein per 100 grams — a moderate amount. Protein contributes 68% of its calories.
How much fiber is in Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)?
Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program) contains no dietary fiber. This is typical for animal-derived food. Pair with plant-based foods to ensure adequate fiber intake.
What is the glycemic index of Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)?
Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program) has a glycemic index of 35, which is classified as low (≤55). Low-GI foods cause a slower, more gradual rise in blood sugar levels, which may be beneficial for blood sugar management. The glycemic load, which accounts for typical serving size, provides additional context for real-world blood sugar impact.
What is the insulin index of Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)?
Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program) has a moderate insulin response (II: 46) (clinically measured) on the insulin index scale (white bread = 100). This is a typical insulin response for most mixed foods. Note that the insulin index can differ substantially from the glycemic index — dairy products and high-protein foods often have higher insulin responses than their GI would suggest.