FoodScore
0/ 100
Gooddairy· 1 container

Greek yogurt (plain, nonfat)

Plain nonfat Greek yogurt scores well at 70/100 due to its high protein content and minimal processing, making it a nutritious dairy option.

  • Provides 10.3g of protein per 100g, contributing significantly to daily needs.
  • Contains no added sugar and only 0.4g total fat per 100g, aligning with healthy eating patterns.
  • A good source of Vitamin B12, offering 31% of the Daily Value per 100g.
  • Classified as NOVA class 2, indicating it is a minimally processed culinary ingredient.
  • Low in sodium at 36mg per 100g, making it suitable for sodium-controlled diets.
  • Scores +18 points above the dairy category average (52/100 across 162 foods).
Fiber
0g
0% of Daily Value
Protein
10.3g
21% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
36mg
2% of Daily Value
+
What it brings to the table
Protein (10.3g)+6
Micronutrients (Phosphorus, Vitamin B12, Riboflavin)+6
Minimally processed (NOVA 2)+8
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 70

Plain nonfat Greek yogurt achieves a FoodScore of 70/100, placing it in the 'Good' category. This strong score is primarily driven by its excellent nutritional profile, particularly its protein content. With 10.3g of protein per 100g, it receives a significant bonus, supporting satiety and muscle health. The yogurt also earns points for its micronutrient density, specifically for phosphorus, vitamin B12, and riboflavin, which are present in meaningful amounts. Another key factor contributing to its high score is its classification as a NOVA class 2 food, meaning it is a minimally processed culinary ingredient. This indicates it has undergone little processing beyond basic preparation, aligning with dietary guidelines that favor whole or minimally altered foods. Crucially, it contains no added sugar and has a very low fat content, including minimal saturated fat, avoiding common penalties seen in many dairy products. The absence of fiber and vitamin D means it doesn't gain bonuses in those areas, but its overall composition makes it a highly recommended food choice.

Health benefits

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

Supports Muscle Health and Recovery

Greek yogurt is an excellent source of protein, providing 10.3g per 100g. This high protein content is crucial for muscle repair and growth, especially after physical activity. Protein also plays a vital role in maintaining muscle mass as we age. The protein in dairy, including Greek yogurt, is considered high-quality, containing all essential amino acids needed by the body. Additionally, it offers 31% of the Daily Value for Vitamin B12 per 100g, a nutrient important for energy metabolism and red blood cell formation, further supporting muscle function. Incorporating Greek yogurt into your diet can help meet daily protein targets, which are often emphasized in dietary guidelines for active individuals.

Aids in Weight Management

The high protein content of plain nonfat Greek yogurt, at 10.3g per 100g, contributes significantly to satiety, helping you feel full for longer. This can reduce overall calorie intake by curbing hunger and preventing overeating. With only 59 calories per 100g, it is also a relatively low-calorie food that delivers substantial nutritional value. Choosing nonfat and plain varieties ensures you avoid the extra calories and added sugars often found in flavored yogurts, which can undermine weight management efforts. Research supports that diets rich in lean protein can be effective for weight loss and maintaining a healthy weight.

Promotes Bone Health

Greek yogurt is a good source of calcium, providing 110mg (8% DV) per 100g, and magnesium, with 11mg (3% DV) per 100g. Both minerals are fundamental for maintaining strong bones and teeth. Calcium is the primary structural component of bones, while magnesium plays a role in calcium absorption and bone formation. While not a primary source of Vitamin D, which is also critical for bone health, the calcium and magnesium in Greek yogurt still make it a valuable contributor to your daily mineral intake for skeletal support. Regular consumption of dairy products like Greek yogurt is often recommended in dietary guidelines for bone density.

Supports Gut Health

As a fermented dairy product, Greek yogurt naturally contains live and active cultures, often referred to as probiotics. These beneficial bacteria can help maintain a healthy balance of microorganisms in the gut, contributing to a diverse gut microbiome. A balanced gut microbiome is associated with various health benefits, including improved digestion and nutrient absorption. While the specific strains and quantities of probiotics can vary between products, the presence of these cultures in plain Greek yogurt makes it a favorable food for supporting digestive wellness. Choosing plain varieties avoids added sugars that can negatively impact gut bacteria.

How to eat it

Plain nonfat Greek yogurt is a versatile culinary ingredient in the US diet, often consumed as a breakfast item, snack, or a base for various dishes. Its tangy flavor and thick texture make it an excellent substitute for higher-fat dairy products like sour cream or mayonnaise. It pairs well with fruits, nuts, and whole grains, making it a staple for those seeking nutrient-dense options.

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 creamy, protein-rich base for savory dips, salad dressings, or as a topping for chili and baked potatoes.
To avoid added sugars, always choose plain, unflavored 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 for optimal freshness and to ensure the viability of live cultures.
Things to keep in mind

For most healthy adults, plain nonfat Greek yogurt is safe to consume in normal serving sizes. Individuals with a dairy allergy should avoid it due to its milk content. Those with lactose intolerance may find plain Greek yogurt more digestible than regular milk because the fermentation process reduces lactose levels, but severe intolerance may still cause digestive discomfort. There are no widely documented significant drug interactions or specific populations for whom plain nonfat Greek yogurt is cautioned against at typical consumption levels.

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Reader questions
Is plain nonfat Greek yogurt healthy?
Yes, plain nonfat Greek yogurt is considered very healthy. It scores 70/100 on FoodScore, indicating a high nutritional value. It's an excellent source of protein (10.3g per 100g) and beneficial micronutrients like Vitamin B12, while being low in calories, fat, and containing no added sugar. This profile aligns well with dietary guidelines for a balanced diet.
Is plain nonfat Greek yogurt good for weight loss?
Plain nonfat Greek yogurt can be very beneficial for weight loss. Its high protein content promotes satiety, helping you feel full and potentially reducing overall calorie intake. Being low in calories and fat, and free of added sugars, it supports a calorie-controlled diet without sacrificing essential nutrients. It's a smart choice to help manage hunger.
Is plain nonfat Greek yogurt processed?
Plain nonfat Greek yogurt is considered a minimally processed food, classified as NOVA class 2. This means it's a culinary ingredient that has undergone basic processing like fermentation and straining, but without the addition of unhealthy fats, sugars, or artificial ingredients often found in ultra-processed foods. It retains much of its natural nutritional integrity.
How can I make plain Greek yogurt taste better without adding sugar?
To enhance the flavor of plain Greek yogurt without added sugar, mix in fresh or frozen fruits like berries, peaches, or mangoes. You can also add a sprinkle of cinnamon, vanilla extract, or a few drops of stevia. For texture and healthy fats, consider adding a small amount of nuts or seeds like chia or flax.
What can I use as a substitute for plain Greek yogurt?
If you need a substitute, cottage cheese can offer a similar protein boost, though with a different texture. For a dairy-free alternative, unsweetened soy or almond-based yogurts can work, but check their protein and sugar content as these can vary significantly. For cooking, silken tofu can sometimes mimic the creamy texture in savory dishes.
Does plain nonfat Greek yogurt contain probiotics?
Yes, plain nonfat Greek yogurt typically contains live and active cultures, which are beneficial bacteria known as probiotics. These cultures are introduced during the fermentation process and can contribute to a healthy gut microbiome. Always check the product label to confirm the presence of live cultures, as some heat-treated yogurts may not contain them.
Is plain nonfat Greek yogurt good for muscle building?
Absolutely. With 10.3g of protein per 100g, plain nonfat Greek yogurt is an excellent food for muscle building and repair. Protein is essential for synthesizing new muscle tissue, and the high-quality protein in Greek yogurt provides all the necessary amino acids. It's a convenient and effective way to increase your protein intake, especially post-workout.

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Data & references

Sources: USDA FoodData Central · FDA Nutrition Facts labelUpdated 2026-04-20