📊 Full nutrition facts — per 100g
| Nutrient | Amount | % Daily value | Level |
|---|---|---|---|
| Calories | 59 kcal | 3% | |
| Carbohydrates | 3.6g | 1% | |
| Protein | 10.0g | 20% | |
| Total fat (0%) | 0.4g | — | |
| GI | ~11 — Very low | — | |
| Calcium | 111mg | 11% | |
| Vitamin B12 | 0.75µg | 31% | |
| Iodine | 18µg | 12% | |
| Phosphorus | 189mg | 19% | |
| Probiotics | Lactobacillus / Streptococcus | — | |
| Riboflavin B2 | 0.28mg | 18% | |
| Potassium | 141mg | 3% |
Based on Australian NRV. Source: FSANZ Australian Food Composition Database.
📈 Glycaemic index (GI)
💊 Key vitamins & minerals
✅ Health benefits
A 170g serve of plain Greek yoghurt provides approximately 17g of protein at only 100 kcal — one of the best protein-to-calorie ratios of any food. You'd need 75g of chicken breast or 3 eggs to match that protein. The protein is primarily casein (slow-release) and whey (fast-release), providing both immediate and sustained amino acid availability — excellent as breakfast, post-exercise snack and cooking ingredient.
Greek yoghurt must contain live bacterial cultures — Lactobacillus bulgaricus and Streptococcus thermophilus are standard; premium versions add L. acidophilus and Bifidobacterium. These bacteria survive stomach acid partially and colonise the large intestine, competing with pathogens, producing short-chain fatty acids and modulating immune responses. Systematic reviews show regular yoghurt consumption reduces antibiotic-associated diarrhoea and improves microbiome diversity.
The combination of high protein, moderate fat and very low GI (11 — no blood sugar spike, no subsequent hunger crash) creates sustained fullness. A Nurses' Health Study analysis found yoghurt was the single food most strongly associated with healthy weight maintenance over time. Regular Greek yoghurt as a breakfast food or snack has been shown in controlled trials to reduce overall daily caloric intake.
Greek yoghurt provides calcium (11% RDI), phosphorus (19% RDI) and protein (essential for bone matrix) alongside B12. The lactic acid produced during fermentation may improve calcium absorption in the intestine by lowering local pH. Greek yoghurt is recommended by Osteoporosis Australia as one of the most practical dairy serves for bone health.
⚠️ Who should limit or avoid
Plain Greek yoghurt has only 3.6g of naturally occurring lactose per 100g. Flavoured and fruit-on-bottom varieties can contain 10–16g of total sugar from added sugar — transforming a very low-GI food into a high-sugar product. Always choose plain Greek yoghurt and add fresh fruit. Check: ingredients should be only milk, cream (full-fat), live cultures. Any sugar or fruit syrup in the ingredients means added sugar.
Greek yoghurt contains less lactose than fresh milk (~3.6g vs 4.7g per 100g) because fermentation bacteria convert lactose to lactic acid. Many people with mild lactose intolerance tolerate Greek yoghurt well. However, people with severe intolerance may still experience symptoms. Lactose-free Greek yoghurt is available from major brands.
Full-fat (~5g fat/100g, ~97 kcal): richest flavour and fat-soluble vitamins. Low-fat (~2g fat, ~76 kcal): good protein-to-calorie ratio. 0% (~0.4g fat, ~59 kcal): highest protein density per calorie. All three provide the same protein and calcium. For athletes or those managing calories, 0% offers the best protein-per-calorie value.
🛒 How to select & buy greek yoghurt
Plain Greek yoghurt: only milk, cream and live cultures in the ingredients. GI ~11, 3.6g natural lactose. Flavoured/fruit versions: added sugar raises GI significantly. Yoghurt labelled "Greek style" (not "Greek"): thickened with starch or gelatin rather than straining — lower protein. True Greek yoghurt has ≥9g protein per 100g; Greek-style may have only 5–6g.
Protein: ≥9g per 100g = true strained Greek yoghurt. Ingredients: only milk, cream, live cultures. No starch, gelatin or pectin in true Greek yoghurt. Live cultures: look for strain names (L. acidophilus, Bifidobacterium). Some brands heat-treat after fermentation — killing probiotics. Sugar: ≤5g per 100g for plain.
Best value: Jalna Greek Yoghurt (Australian-owned, excellent quality). Premium: Chobani (US brand, Australian production), Farmers Union. Highest protein: Chobani 0% or Jalna 0% (both ≥10g/100g). Organic: Barambah Organics (QLD) or Paris Creek Farms (SA). For probiotics: Jalna adds multiple strains including acidophilus and bifidus.
🧊 Storage tips & shelf life
Greek yoghurt keeps well due to its acidity. Whey separating on top is normal and nutritious — stir back in rather than discarding. Once opened, consume within 5–7 days. Any mould (pink, green, black spots) indicates spoilage — discard the entire container.
Frozen Greek yoghurt loses smooth texture and becomes grainy/watery after thawing. Not suitable for eating as-is. Works well in smoothies, baked goods, dips and sauces. Freeze in tablespoon-sized portions in an ice cube tray for smoothie use.
📖 About greek yoghurt — complete guide
Strained yoghurt has been made across the Mediterranean, Middle East and Central Asia for thousands of years. The term 'Greek yoghurt' was popularised in the United States by Hamdi Ulukaya, a Turkish immigrant who founded Chobani in 2005 using a closed Kraft Foods yoghurt plant in upstate New York. Chobani grew from zero to $1 billion in revenue in five years — essentially creating the mainstream Greek yoghurt category in English-speaking markets. In Greece itself, the product is called 'straggistó giaourti' (strained yoghurt) and traditionally eaten with honey and walnuts as a dessert. The global Greek yoghurt market reached approximately USD $10 billion by 2023.
Jalna Dairy Foods, founded in 1976 by the Ridden family in Victoria's Yarra Valley, has been Australia's most significant Greek yoghurt producer for over 45 years. The company — which remains Australian-owned and sources only Australian milk — pioneered the pot-set and strained yoghurt categories in Australia before they became mainstream. Chobani's entry into the Australian market in 2012 — with a South Australian production facility — professionalised the category marketing. Today, Greek yoghurt accounts for approximately 40–45% of all yoghurt sales in Australia.