Greek Yogurt
A strained, protein-concentrated yogurt that also delivers live probiotic cultures when minimally processed.
Recovery
Bone Health
Gut Health
Greek yogurt is an excellent source of protein, calcium, and probiotics for gut health. It also provides B vitamins and potassium. Enjoy Greek yogurt plain, with fruit, or as a base for dips and dressings.
Greek Yogurt
Per
1 cup, plain (245g)
Calories
145
Vitamin K
0%
Vitamin A
1%
Vitamin C
0%
Vitamin B12
77%
Vitamin D
0%
Iron
1%
Magnesium
6%
Potassium
7%
Calcium
21%
Fiber
0g
Nutrition Highlights
Protein, calcium, probiotics, B12
,
Nutrition Density Score (ANDI Score)
Not officially rated
Editorial estimate
Prep Tip
Choose plain varieties with 'live and active cultures' on the label, flavored versions often add significant sugar and some are heat-treated, killing the probiotics.
Absorption Boost
Fiber-rich fruit or oats, prebiotic fiber feeds the probiotic bacteria
Honey, a traditional pairing that also has mild prebiotic properties
Use Caution If
You're lactose intolerant, the straining process removes some lactose, but it's not lactose-free
You take certain antibiotics, separate timing by a couple of hours so the antibiotic doesn't kill the live cultures immediately
Storage
Refrigerate and consume by the date on the package; freezing changes the texture but is fine for smoothies.
Biomarkers to Track
Subjective
(Daily)
Digestive comfort and regularity
Satiety after meals
Objective
(Quarterly)
Stool microbiome diversity (if tested)
Bone density markers (long-term)