Greek Yogurt 10%
Every 100 g of Greek Yogurt 10% contains 120 kcal and 9 g of protein. Because it has less than 5 g of available carbohydrate per 100 g, the glycemic index does not apply and its direct effect on blood sugar is minimal.
Medically reviewed by Dr. Wassim Habib · Last reviewed 12 October 2026
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Strained Greek yoghurt has more protein than regular yoghurt and helps fullness, although the 10% fat version is higher in calories.
Best preparation methods
Top it with fresh fruit and nuts instead of honey or sugar, and choose a lower-fat version if you want fewer calories.
Important Nutritional Note
This food does not need a glycemic index, but the foods eaten with it determine the meal’s effect on blood sugar.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (170 g) |
|---|---|---|
| Calories | 120 kcal | 204 kcal |
| Protein | 9 g | 15.3 g |
| Carbohydrate | 3.9 g | 6.6 g |
| Available carbohydrate | 3.9 g | 6.6 g |
| Fat | 10 g | 17 g |
| Dietary fibre | 0 g | 0 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
It provides 7.5 g of protein per 100 kcal, ranking 1 of 4 in Dairy & cheese (highest first).
Other foods in this group:
Frequently asked questions
Is Greek Yogurt 10% good for weight loss?
It can fit a balanced plan with portion control: a 170 g portion gives 204 kcal, and what matters most is your total daily intake and the rest of the meal.
How does Greek Yogurt 10% affect blood sugar?
Greek Yogurt 10% contains only 3.9 g of available carbohydrate per 100 g, so the glycemic index does not apply and its direct effect on blood sugar is minimal. The meal’s effect depends on what you eat with it, such as bread, rice or sweetened sauces.
What is the nutritional value of a typical portion of Greek Yogurt 10%?
A typical 170 g portion of Greek Yogurt 10% provides about 204 kcal, 15.3 g protein, 6.6 g carbohydrate, 17 g fat and 0 g fibre.
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.