scored 86/100
Also known as strained yogurt
Greek yogurt is a protein-rich dairy product containing 10.2g of protein per 100g, along with bioavailable calcium and probiotics that support muscle maintenance and gut health.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 86.
Greek yogurt is a strained yogurt product originating in the Mediterranean region, traditionally consumed for centuries but popularized globally in recent decades. Its unique nutritional profile results from the straining process, which removes whey and concentrates protein, calcium, and probiotics while reducing lactose content. For longevity-focused nutrition, Greek yogurt serves multiple functions: it provides high-quality complete protein supporting age-related muscle preservation (sarcopenia prevention), delivers live Lactobacillus cultures and Streptococcus thermophilus that promote gut microbiome diversity and intestinal barrier function, and supplies bioavailable calcium and phosphorus critical for bone density maintenance. The high protein-to-calorie ratio makes it particularly valuable for weight management and metabolic health. Plain, unsweetened varieties without added sugars maximize benefits, as excessive added sugars may counteract longevity benefits through glycemic dysregulation. The combination of essential amino acids, especially leucine, makes Greek yogurt particularly effective post-exercise for muscle protein synthesis. Its versatility as a base for probiotic-rich meals and integration into Mediterranean-style eating patterns—strongly associated with extended healthspan—positions it as a foundational longevity food.
High protein content (10.2g/100g) provides essential amino acids, particularly leucine, which activates mTOR signaling for muscle protein synthesis; helps counteract age-related muscle loss (sarcopenia)
Live cultures including Lactobacillus and Streptococcus species enhance beneficial bacterial colonization, strengthen intestinal barrier function, and reduce intestinal permeability ('leaky gut')
Bioavailable calcium (110mg/100g) and phosphorus (153mg/100g) are direct substrates for bone mineralization; protein facilitates calcium absorption and reduces bone resorption markers
High protein and low carbohydrate content slows gastric emptying, reduces postprandial glucose spikes, and increases satiety hormones; supports insulin sensitivity
Probiotics stimulate IgA production in gut-associated lymphoid tissue and strengthen epithelial tight junctions, improving intestinal barrier immunity
High protein (10.2g/100g) and leucine content optimally stimulate muscle protein synthesis within 30-60 minutes post-exercise when mTOR sensitivity is elevated; carbohydrate content (3.6g) aids glycogen repletion
Breaks a fast
Also excellent as breakfast (provides sustained satiety and stable blood glucose) or as a snack between meals; evening consumption supports overnight muscle protein turnover
Per 100 g of the default form. Bars show how much higher or lower greek yogurt is than the average across 25 peer foods in this category. Green means a favorable direction; amber means the opposite.
Greek Yogurt is classified as a fermented dairy (dairy). Greek yogurt is a protein-rich dairy product containing 10.2g of protein per 100g, along with bioavailable calcium and probiotics that support muscle maintenance and gut health.
Greek Yogurt scores 86/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin B12, Riboflavin, Selenium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Yes — it's a high-protein food. A 245 g serving provides about 25 g of protein (~50% of the 50 g daily value).
Not really. A 245 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
In a 245 g serving, greek yogurt is highest in Vitamin B12 (~77% DV), Riboflavin (~52% DV), Selenium (~43% DV), Phosphorus (~30% DV), Calcium (~21% DV).
Sometimes — it depends on your daily carb budget. A 245 g serving has about 8.8 g of net carbs (8.8 g total minus 0 g fiber).
Best after a workout. High protein (10.2g/100g) and leucine content optimally stimulate muscle protein synthesis within 30-60 minutes post-exercise when mTOR sensitivity is elevated; carbohydrate content (3.6g) aids glycogen repletion
A typical serving is around 245 g (~145 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating greek yogurt alongside several other dairy sources.
Greek Yogurt falls into the dairy (lactose) group, which is a common allergen. If you have a known allergy or sensitivity in this category, avoid it and consult a clinician before adding it back.
Greek Yogurt pairs nicely with: Pair with berries (blueberries, raspberries) because polyphenols enhance probiotic survival and provide synergistic antioxidant protection for cellular longevity; Pair with ground flaxseeds or chia seeds because soluble fiber feeds beneficial bacteria (prebiotic effect) while omega-3s reduce systemic inflammation; Pair with raw honey (small amounts) because honey's minor antimicrobial compounds support probiotic selectivity and provide quick carbohydrates for post-workout recovery; Pair with nuts (almonds, walnuts) because fat-soluble vitamin absorption improves with fat, and combined protein optimizes amino acid profile completeness.
Encyclopedia entries that supply the same signature nutrients greek yogurt contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients greek yogurt contributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.