Greek yogurt

Match the fat level to the tub in your hand. Per 100 g, the plain records run 61 calories and 10.3 g of protein for nonfat, 73 calories and 10 g for lowfat, and 94 calories and 8.8 g for whole milk. Protein falls as fat rises, and calories climb faster than the protein falls. The lowfat record sits at 1.9 g of fat per 100 g, which is what a 2% label describes, so readers who buy the 2% tub should log against that record rather than the 0% one.

A container is not one weight. The nonfat record's container portion is 156 g. The lowfat record's is 200 g. The strawberry record's is 150 g. Three of the four records also carry a shared 170 g USDA reference amount, the lowfat record's dataset entry does not, and only its 200 g container weight is published. Every record on this page has its own idea of a single serving. Weigh your usual tub once, write the number down, and use grams from then on.

Check whether your yogurt has a cup portion at all, because these records do not. Every portion the USDA publishes for the Greek yogurt records on this page is a weight or a container. That is a fact about these particular records rather than a rule about volume, and other foods do publish cup portions, pasta and rice among them. Here, a tracker that offers you "1 cup" of Greek yogurt is offering an estimate someone else made. Use the scale.

Flavored costs less than folklore says and more than you want. Strawberry nonfat runs 141 calories and 19.6 g of sugar in a 170 g serving. Plain nonfat runs 104 calories and 5.6 g of sugar in the same serving. That is 37 more calories and roughly 14 g more sugar, and protein drops from 17.5 g to 13.7 g because fruit preparation displaces yogurt. The magnitude is smaller than the doubling people repeat, and the direction is exactly what you would expect. Log the flavored record when you eat flavored yogurt, or buy plain and add the fruit yourself where you can see it.

Two of the records on this page report no fiber at all. The lowfat record measures fiber at 0 g. The nonfat and whole-milk records carry no fiber figure, so the table marks them unavailable instead of borrowing the zero from a neighboring record. Those are different statements, and a tracker that fills the blank with a zero is inventing a measurement.

Skyr is close enough to log here, with one caveat. The dataset carries no skyr record. Icelandic skyr is strained further than most Greek yogurt, which pushes protein up and moisture down, so logging skyr against plain nonfat will understate protein slightly. If the tub has a label, use the label. If it does not, plain nonfat is the closest source-backed stand-in on this page.

Breakfast, when the alternative is nothing. A 170 g serving of plain nonfat delivers 17.5 g of protein in the time it takes to open a lid. That is a genuine anchor and it is still short of the 25 to 30 g per-meal range that the leucine work points to. Two servings clear it. One serving next to two eggs clears it. One serving on its own does not, and the high-protein breakfast problem is mostly people believing otherwise.

Low appetite, where volume is the constraint. At 10.3 g of protein per 100 g, cold and spoonable, Greek yogurt sits near the top of what works when chewing feels like effort. The low-appetite meal templates lean on it for that reason. Weigh it into a bowl, because eating straight from a 200 g tub while appetite is suppressed usually means half the tub gets logged as a whole one.

Before sleep, with the numbers this page cannot give you. Dairy protein is largely casein, and casein digests slowly enough to matter overnight. These records report total protein only and never split it into fractions, so the mechanism is described where it belongs, in the casein and pre-sleep protein entries. What this page can tell you is the protein total in the serving you are about to eat.

Where it does not fit. Cold dairy sitting in the stomach an hour before hard intervals is a reliable way to find out whether you tolerate cold dairy before hard intervals. Race morning wants low residue and fast carbohydrate, which is a different job entirely and is covered in race-morning fueling. And for a reader who simply does not like the taste, cottage cheese is the direct swap at a similar protein density with a different texture problem.

The decision rule for the whole page is short. Buy plain, choose the fat level that matches your calorie budget, weigh it in grams, and log the record that matches the tub.