Greek Yogurt
Serving size: 1 cup (245g)
Allergens: dairy
Why Eat Greek Yogurt?
Greek yogurt delivers twice the protein of regular yogurt through its straining process, offering around 15-20g per cup. It's an excellent source of calcium, B12, and probiotics that support gut health, bone strength, and immune function.
Greek Yogurt contains 3.5x more tryptophan per serving than Milk (whole).
At a Glance
Nutrient Fingerprint
Greek Yogurt's top nutrients as % Daily Value (capped at 100%)
Source: USDA FoodData Central · FDA Daily Values
How It Compares
Tryptophan (% DV) vs similar Dairys
Source: USDA FoodData Central · FDA Daily Values
Nutrient Absorption Tips
Vitamin C dramatically increases iron absorption
Pro tip: Squeeze lemon on your lentils or pair spinach with bell peppers
Learn moreVitamin D helps your body absorb calcium
Pro tip: Salmon + leafy greens covers both synergistically
Learn moreHigh fiber can reduce zinc absorption — balance intake
Pro tip: Space high-fiber and zinc-rich meals apart if possible
Learn moreVitamin K directs calcium into bones, not arteries
Pro tip: Kale covers both — or pair leafy greens with dairy
Learn moreSelenium is essential for thyroid hormone conversion alongside iodine
Pro tip: Seaweed (iodine) + Brazil nuts (selenium) = thyroid support
Learn moreCopper is essential for iron metabolism and red blood cell formation
Pro tip: Liver and shellfish provide both — or pair cashews with lentils
Learn morePhosphorus and calcium work together for bone mineralization
Pro tip: Dairy naturally provides both in ideal ratios
Learn moreVitamin C regenerates beta-carotene after it neutralizes free radicals
Pro tip: Bell peppers + sweet potatoes = powerful antioxidant combo
Learn moreLeucine triggers muscle protein synthesis — pair with complete protein for full effect
Pro tip: Chicken breast or eggs provide both protein and leucine together
Learn moreNutrient Profile
Showing all tracked nutrients in Greek Yogurt per serving (1 cup (245g)), grouped by category.
Some nutrients (iodine, omega-3 from plant sources) have limited USDA data and may not appear above even if present in this food.
How to Eat Greek Yogurt
Storage & Selection Tips
How to Select
Check the sell-by date and look for live active cultures on the label. Full-fat varieties offer better satiety; 2% is a good middle ground.
How to Store
Keep sealed in the refrigerator. Always use a clean spoon to prevent introducing bacteria.
Shelf Life
Unopened Greek yogurt lasts 1-2 weeks past the sell-by date. Opened containers keep 5-7 days. A little liquid on top (whey) is normal—stir it back in.
Practicality Ratings
How easy to prepare and use
How easy to find in stores
How many meal types it fits
Frequently Asked Questions
Greek Yogurt Appears in These Nutrient Guides
Iron
1% DV per serving
Vitamin C
1% DV per serving
Calcium
21% DV per serving
Fiber
2% DV per serving
Iodine
58% DV per serving
Protein
47% DV per serving
Sodium
4% DV per serving
Leucine
84% DV per serving
Isoleucine
93% DV per serving
Valine
82% DV per serving
Tryptophan
123% DV per serving
Lysine
95% DV per serving
Similar Foods (Dairys)
Compare Greek Yogurt
See how Greek Yogurt stacks up against another food, nutrient by nutrient.
Greek Yogurt Supports These Goals
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See how Greek Yogurt fits into a complete whole-food nutrition plan. Our free tool builds a personalized food stack based on your supplement goals.
Try the Supplement Replacer ToolDisclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.