Dairy & alternatives
Plain Greek yogurt
Straining removes the whey, which roughly doubles the protein and halves the sugar compared with regular yogurt. Buying it plain and adding your own fruit is the single biggest added-sugar saving in the dairy case.
Organic upgrade priority
Residue data does not apply
- →Pesticide residue monitoring does not apply to this food in the same way.
Key numbers
- Nutrient density
- 89/100
- Per calorie, across the whole database
- Typical price
- $6.49
- per 32 oz tub · organic +31%
- Servings a week
- 2.8
- Per person, at typical purchase volume
What to look at instead
Pesticide residue monitoring does not apply to plain greek yogurt the way it does to fresh produce. These are the measures that actually decide the purchase.
- Protein per serving
- 17 g
- Regular yogurt: about 8 g
- Added sugar — plain
- 0 g
- The 6 g listed is lactose, not added
- Added sugar — flavoured
- 10–18 g
- Per single-serve cup, typical
- Cost per 10 g protein
- $0.69
Nutrition
Per 3/4 cup (170 g).
100
calories
17 g
protein
0 g
fiber
61 mg
sodium
- Protein 17 g
- Calcium 15% DV
- Live active cultures
Buying and storing
- ◆A tub of plain yogurt plus your own fruit costs less and carries less sugar than the same weight in flavoured single-serve cups, usually by a wide margin.
- ◆Full-fat versus non-fat is largely a satiety question. Neither shows a clear advantage for cardiovascular outcomes in current evidence.
Common questions
›Is greek yogurt a healthy choice?
Straining removes the whey, which roughly doubles the protein and halves the sugar compared with regular yogurt. Buying it plain and adding your own fruit is the single biggest added-sugar saving in the dairy case. A 3/4 cup (170 g) serving provides 100 calories, 17 g protein, and 0 g fiber, scoring 89/100 on nutrient density.
›Does greek yogurt need to be organic?
Pesticide residue monitoring does not apply to greek yogurt the way it does to fresh produce, so this site does not assign an organic upgrade priority. The label buys you a defined set of production standards rather than a measurable change in residue evidence.
›What can I buy instead of greek yogurt?
If the organic version is out of budget or the fresh price has spiked, Cottage cheese, Eggs, Milk cover similar ground on this list. Each one is either lower on residue evidence, cheaper per serving, or both.