Dairy
Strained (Greek) yogurt: calories and nutrition facts
Per serving
| Serving | kcal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 bowl (150 g) | 145.5 | 13.5 g | 6 g | 7.5 g | 0 g |
Compare with similar foods
Foods from the same category with the closest calories, per 100 g.
| Per 100 g | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Strained (Greek) yogurt | 97 | 9 g | 4 g | 5 g |
| Buffalo milk | 97 | 3.8 g | 5.2 g | 6.9 g |
| Lor (whey) cheese | 98 | 12 g | 3.5 g | 4 g |
| Cottage cheese | 98 | 11 g | 3.4 g | 4.3 g |
| Sheep milk | 108 | 6 g | 5.4 g | 7 g |
| Cottage cheese (low-fat) | 84 | 11 g | 4.3 g | 2.3 g |
Meal plans with this food
- Meal plan
Weight loss · 1500 kcal
A mild calorie deficit for slow, sustainable weight loss. Protein is spread across meals, half the plate is vegetables and salad; whole grains and legumes keep you full longer.
Fat loss · 1500 kcal · 115 g protein · Contains meat / poultry
- Meal plan
Weight loss · 1800 kcal
A moderate deficit for people who train regularly and want to lose weight. Protein stays high to protect muscle; most carbohydrate comes from whole grains, legumes and fruit.
Fat loss · 1800 kcal · 135 g protein · Contains meat / poultry
- Meal plan
Muscle gain · 2500 kcal
A small calorie surplus for slow weight gain alongside strength training. Daily protein is about 1.8 g/kg (for 80 kg), split into 25–40 g across four or five meals.
Muscle gain · 2500 kcal · 155 g protein · Contains meat / poultry
- Meal plan
Muscle gain · 3000 kcal
For people who train hard, are larger built or struggle to gain weight. Nuts, olive oil and milk-based drinks keep the volume manageable; protein is about 1.9 g/kg (for 90 kg).
Muscle gain · 3000 kcal · 180 g protein · Contains meat / poultry
- Meal plan
High protein · 2000 kcal
For people who train and want to keep muscle while reducing body fat. Protein is about 2 g/kg (for 80 kg), 30–45 g per meal, mainly from lean meat, fish, eggs and strained dairy.
Muscle gain · 2000 kcal · 160 g protein · Contains meat / poultry
- Meal plan
Mediterranean style · 2000 kcal
Built on olive-oil vegetable dishes, legumes, whole grains, fish, yogurt and nuts; little red meat and fruit instead of sweets. A long-term healthy eating pattern.
General health · 2000 kcal · 100 g protein · Contains meat / poultry
- Meal plan
Vegetarian (lacto-ovo) · 2000 kcal
No meat or fish; eggs and dairy included. Most protein comes from legumes, eggs, yogurt, cheese and nuts; legumes are paired with grains in the same meal to improve protein quality.
General health · 2000 kcal · 95 g protein · Vegetarian friendly
- Meal plan
16:8 time-restricted eating · 1900 kcal
All meals fit in an eight-hour window (e.g. 12:00–20:00): two main meals and one snack. Outside the window: water, unsweetened tea and coffee. With fewer meals, each one is rich in protein and fibre.
Fat loss · 1900 kcal · 120 g protein · Contains meat / poultry
- Meal plan
Training day / rest day · 2300 kcal
A weekly average of 2300 kcal: carbohydrate goes up on training days (pre- and post-workout meals, ~2450 kcal) and down on rest days (~2100 kcal). Protein stays the same on both.
Muscle gain · 2300 kcal · 155 g protein · Contains meat / poultry
- Meal plan
Pescatarian (fish-based) · 1900 kcal
No red meat or poultry; protein comes from fish, eggs, dairy and legumes. Oily fish (salmon, mackerel, sardines, anchovies) at least two or three times a week adds omega-3.
General health · 1900 kcal · 130 g protein · Pescatarian friendly