Greek yogurt
Low GI
GL 1 per cup (227 g) · GL 0.4 per 100 g
- About 9 g of protein per 100 g, over twice that of plain yogurt
- Whole-milk Greek yogurt has 5 g fat per 100 g, about half of it saturated
Greek yogurt has a glycemic index of 11 (Low). One cup (227 g) adds a glycemic load of 1.
Reviewed Jul 31, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted, human-reviewed) · Not medical advice · Report an error
Instead of this
- GL 1.4 per 100 g Skyr is strained just like Greek yogurt and gives more protein (about 11 g per 100 g) for 62 kcal and almost no fat.
Skyr - GL 1.2 per 100 g Low-fat quark is just as thick and spoonable, with about 12 g protein and 68 kcal per 100 g.
Quark - GL 1 per 100 g Cottage cheese gives about 11 g protein per 100 g and works in bowls, dips and on bread.
Cottage cheese - GL 1.7 per 100 g Plain yogurt is lighter (61 kcal per 100 g) and has the same live cultures, if you do not need the extra protein.
Plain yogurt
Forms of Greek yogurt
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Greek yogurt is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 tbsp | 14 g | 0.1 |
| 1 container (5.3 oz) | 150 g | 0.7 |
| 1 container (6 oz) | 170 g | 0.7 |
| 1 container (7 oz) | 200 g | 0.9 |
| 1 cup | 227 g | 1 |
Nutrition Facts (per 100g)
per 100g
| Calories | 97 kcal |
| Carbohydrates | 3.98 g |
| Sugars (Total) | 4 g |
| Natural | 4 g |
| Added | 0 g |
| Fiber | 0 g |
| Soluble | 0 g |
| Insoluble | 0 g |
| Protein | 9 g |
| Fat | 5 g |
| Saturated | 1.25 g |
| Unsaturated | 3.75 g |
| Sodium | 36 mg |
Processing Level
Why this score?
- About 9 g of protein per 100 g, over twice that of plain yogurt
- Very low glycemic load: under 0.5 per 100 g
- Only about 4 g of carbohydrate per 100 g; straining drains part of the lactose with the whey
- Whole-milk Greek yogurt has 5 g fat per 100 g, about half of it saturated
- About 97 kcal per 100 g, more than plain yogurt; the nonfat form has 59
- Contains no dietary fibre
Calculate the glycemic load of a meal with Greek yogurt
Allergens
Recipes with Greek yogurt
-
Açaí Breakfast Bowl, Low-Glycemic Style 10 min · 11 ingredients · easy -
Chana Masala with Cucumber Raita 30 min · 16 ingredients · advanced -
Deviled Eggs with Yogurt Filling, Smoked Paprika & Chives 22 min · 8 ingredients · medium -
Low-GI Bircher Muesli with Grated Apple and Walnuts 250 min · 8 ingredients · medium -
Low-GI Chili con Carne with Two-Bean Base 40 min · 12 ingredients · medium -
Low-GI Coronation Chicken Salad 25 min · 12 ingredients · medium -
Low-GI Lohikeitto: Finnish Creamy Salmon Soup 45 min · 16 ingredients · medium -
Low-GI Mujadara with Bulgur and Crispy Onions 50 min · 11 ingredients · advanced -
Matcha Overnight Oats 370 min · 8 ingredients · easy -
Open-Faced Danish Smørrebrød — Low-Glycemic Rye Sandwiches 35 min · 19 ingredients · medium -
Witlof Salad with Apple, Walnut and Yogurt-Mustard Dressing 15 min · 11 ingredients · medium -
Greek Yogurt with Honey and Roasted Walnuts 10 min · 5 ingredients · easy
Frequently Asked Questions
What is the glycemic index of Greek yogurt?
Greek yogurt has a glycemic index of 11 (Low). One cup (227 g) has a glycemic load of 1; per 100 g the glycemic load is 0.4.
Is Greek yogurt good for people with insulin resistance?
Greek yogurt has a low glycemic index (11), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Greek yogurt has the lowest glycemic load?
Among the forms of Greek yogurt in this database, Skim greek yogurt has the lowest glycemic load (0.4 per 100 g).
Check Greek yogurt in the Logi app, with your portion.
