Gut Health
Greek Yogurt
A strained, protein-concentrated yogurt that also delivers live probiotic cultures when minimally processed.
Recovery
Bone Health
Gut Health
Serving
1 cup, plain (245g)
Calories Per Serving
145
Key nutrients
Protein, calcium, probiotics, B12
Nutrient density
Not officially rated
Why it’s worth eating
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.
What you may notice
Digestive comfort and regularity
Satiety after meals
Markers worth tracking
Stool microbiome diversity (if tested)
Bone density markers (long-term)
How to eat it
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.
Pairs well with
Fiber-rich fruit or oats, prebiotic fiber feeds the probiotic bacteria
Honey, a traditional pairing that also has mild prebiotic properties
Storage
Refrigerate and consume by the date on the package; freezing changes the texture but is fine for smoothies.
The numbers, per 1 cup, plain (245g)
0%
Vitamin K
1%
Vitamin A
0%
Vitamin C
21%
Calcium
1%
Iron
6%
Magnesium
7%
Potassium
77%
Vitamin B12
0%
Vitamin D
Fiber
0g
Yogurt, Greek, plain, whole milk (FDC 170903)
Evidence
C
HONEST FLAG: the defensible attribute is protein density, a compositional fact rather than a demonstrated clinical outcome. Claims of unique metabolic benefit over regular yogurt are not supported by whole-food trials.
Study dose vs. serving
Strained Greek yogurt carries roughly twice the protein of regular yogurt.
No Greek-yogurt-specific outcome RCT located. Shares the EFSA live-culture lactose claim where cultures remain live.
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
Details
Type
Season
Refrigerated, year-round
Forms
Plain, flavoured, strained, skyr-style
Price
Mid
Bioactive
Concentrated milk protein plus live cultures where present
Heat stable
No - heat destroys live cultures
Watch
Fermented food - biogenic amines.
Reliability
4 / 5
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