Basic Information
- Name: Greek Yogurt, Plain, Nonfat
- Scientific Name: N/A (Common name for a cultured dairy product)
- Category: Dairy
- Varieties: Plain, flavored, nonfat, low-fat, full-fat, and Greek-style.
Nutritional Information (per 100g of plain, nonfat Greek yogurt)
- Macronutrients:
- Carbohydrates: 3.6g
- Proteins: 10.3g
- Fats: 0.2g
- Micronutrients:
- Calcium: 110mg (11% DV)
- Potassium: 141mg (4% DV)
- Sodium: 36mg (2% DV)
- Vitamin B12: 0.8µg (13% DV)
- Riboflavin (Vitamin B2): 0.2mg (18% DV)
- Phosphorus: 135mg (19% DV)
Phytonutrients
Greek yogurt, especially the plain, nonfat variety, is known for its dense nutritional profile. While it’s primarily valued for its high protein content and probiotic properties, it also contains several phytonutrients and bioactive compounds that contribute to its health benefits. Here is a detailed overview of the key phytonutrients and bioactive compounds present in nonfat Greek yogurt:
1. Probiotics
- Category: Beneficial bacteria
- Examples: Lactobacillus acidophilus, Bifidobacterium bifidum
- Benefits: Improve gut health, enhance immune function, aid in digestion, and may reduce the risk of certain gastrointestinal conditions.
- Concentration: High; Greek yogurt is rich in live active cultures.
2. Lactic Acid
- Category: Organic Acid
- Benefits: Produced during the fermentation process, it helps maintain gut flora balance, aids digestion, and enhances mineral absorption (like calcium and phosphorus).
- Concentration: High; a byproduct of bacterial fermentation in yogurt.
3. Bioactive Peptides
- Category: Protein fragments
- Benefits: Antimicrobial, antioxidant, and immune-modulatory properties. They can also influence blood pressure regulation and mineral binding.
- Concentration: Moderate; formed during the fermentation and digestion of yogurt proteins.
4. Calcium
- Category: Mineral
- Benefits: Essential for bone health, muscle function, and nerve signaling. It also plays a role in blood clotting and cellular processes.
- Concentration: High; Greek yogurt is a significant source of calcium.
5. Vitamin B12 (Cobalamin)
- Category: Vitamin (B-complex)
- Benefits: Essential for nerve function, DNA synthesis, and the production of red blood cells. Supports brain health and energy production.
- Concentration: Moderate; an important nutrient in yogurt.
6. Riboflavin (Vitamin B2)
- Category: Vitamin (B-complex)
- Benefits: Important for energy production, cellular function, and the metabolism of fats, drugs, and steroids. It also supports antioxidant functions.
- Concentration: High; Greek yogurt is a good source of riboflavin.
7. Phosphorus
- Category: Mineral
- Benefits: Vital for the formation of bones and teeth, helps the body use carbohydrates and fats, and is necessary for the production of protein for the growth, maintenance, and repair of cells and tissues.
- Concentration: High; Greek yogurt contains a substantial amount of phosphorus.
Additional Compounds
1. Conjugated Linoleic Acid (CLA)
- Category: Fatty Acid (though present in low amounts in nonfat yogurt)
- Benefits: Potential anti-cancer properties, may help in reducing body fat and improving immune function.
- Concentration: Low; present in trace amounts in nonfat varieties.
2. Choline
- Category: Water-Soluble Compound
- Benefits: Important for liver function, normal brain development, nerve function, muscle movement, and supporting energy levels.
- Concentration: Moderate; present in yogurt.
3. Potassium
- Category: Mineral
- Benefits: Essential for heart and kidney function, muscle contraction, and nerve transmission.
- Concentration: Moderate; Greek yogurt provides a good amount of potassium.
These nutrients and compounds collectively contribute to the health benefits associated with consuming plain, nonfat Greek yogurt, such as supporting digestive health, enhancing bone strength, boosting immune function, and providing essential vitamins and minerals. Greek yogurt’s nutrient density makes it a valuable part of a balanced diet, particularly for those seeking high protein and probiotic-rich foods.
Calorie Count and Glycemic Index
- Calorie Count: 59 kcal
- Glycemic Index: Low (approx. 11-14)
Physical Characteristics
- Color: White
- Shape: Typically sold in a container, semi-solid consistency.
- Size: Varies by packaging, commonly in 150g, 200g, and larger tubs.
- Texture: Thick and creamy, smoother than regular yogurt due to straining process.
Culinary Uses
- Common Dishes: Breakfast bowls, smoothies, dips (like tzatziki), salad dressings, desserts, and baking (as a substitute for sour cream or mayonnaise).
- Preparation Methods: Can be eaten plain, mixed with fruits, honey, nuts, or used as an ingredient in cooking and baking.
- Suitable Pairings: Fresh fruits (berries, banana, mango), granola, nuts, seeds, honey, and savory dishes (herbs, spices, cucumbers, garlic).
Geographical Information
- Origin: Greece, traditional Greek yogurt has ancient origins in the Mediterranean region.
- Primary Growing Regions: Widely produced in the United States, Greece, and other countries with dairy production facilities.
- Seasonal Availability: Available year-round.
Greek yogurt is appreciated for its high protein content and versatile use in both sweet and savory dishes. It is a popular choice for those seeking a low-fat, nutritious addition to their diet.
| Proximates: | |
| Water | 92.4 g |
| Energy (Atwater General Factors) | 28 kcal |
| Energy (Atwater Specific Factors) | 22 kcal |
| Nitrogen | 0.46 g |
| Protein | 2.91 g |
| Total lipid (fat) | 0.6 g |
| Ash | 1.42 g |
| Carbohydrates: | |
| Carbohydrate, by difference | 2.64 g |
| Fiber, total dietary | 1.6 g |
| Minerals: | |
| Calcium, Ca | 67 mg |
| Iron, Fe | 1.05 mg |
| Magnesium, Mg | 93 mg |
| Phosphorus, P | 41 mg |
| Potassium, K | 460 mg |
| Sodium, Na | 107 mg |
| Zinc, Zn | 0.42 mg |
| Copper, Cu | 0.079 mg |
