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Is Greek Yogurt Good For Weight Loss?

This article has been Fact-Checked by Kendall Kennedy MS, RD, RYT

Putting together your weight loss diet can get confusing with all the different foods. Is Greek yogurt good for weight loss?

Greek yogurt is yogurt without most of its whey. It’s name doesn’t do it justice. “Greek” yogurt is part of cuisines from all around the world albeit with little variations.

There are different brands of Greek yogurt so the nutritional values will vary. In this article we will use the usda info on plain non-fat Greek yogurt.

Micronutrients in Greek yogurt

The first thing to look at is the amount of micronutrients in Greek yogurt.

Micronutrients are a group of nutrients your body absolutely needs to survive and thrive. Micronutrients include vitamins and minerals. These are involved in basically every aspect of your health, including weight loss.

100 grams of Greek Yogurt provides you with approximately (1):

  • Riboflavin: 17% of the DV (Daily Value)
  • Phosporus: 15%
  • Selenium: 14%
  • Vitamin B12: 13%
  • Calcium: 11%

And a few other micronutrients in smaller amounts. The amount of micronutrients in Greek yogurt is descent. It’s not enough for your daily portion of vitamins and minerals but it can be a nice addition to your diet.

Yogurt also contain something called probiotics, which are live bacteria that are mostly beneficial for your health.

Micronutrients in Greek yogurt for weight loss

Protein in Greek yogurt for weight loss

Another aspect of food that can help you on your weight loss journey is the amount of protein in it.

Greek yogurt contains about 10.2 grams of protein per 100 grams. To compare, 100 grams of salmon contains around 25.4 grams (2). It’s not as great as salmon or even peanut butter as source of protein.

It’s pretty much the same as with the micronutrients. It can be a nice addition to your diet but you can’t rely on it completely.

Protein is considered to be the most filling of the 3 macronutrients. With the little extra, Greek yogurt will help you feel fuller.

Eating enough protein will also help you prevent muscle loss. Since, muscle helps you burn extra calories throughout the day it’s great that Greek yogurt helps you get your daily intake.

Do keep in mind that overdoing it with protein isn’t good either.

Is Greek yogurt good for losing belly fat?

Since you can’t target fat loss you have to focus on overall fat loss. Let’s take a look at the calories in Greek yogurt to see how it does.

59 calories per 100 grams. 14.4 of these calories come from the carbohydrates (3.6 g per 100 grams).

On top of being low carb diet approved, Greek yogurt does not contain a lot of calories at all.

Greek yogurt can be a great addition to your weight loss diet. It will help you fill up for a small amount of calories and provide some essential nutrients on top of that.

It can make for a great healthy snack or dessert.

Do keep in mind that some people don’t do well because of intolerance problems.

How much Greek yogurt should I eat a day to lose weight?

It’s hard to say exactly how much Greek yogurt you personally should eat each day.

However, most people should do fine with 100-200 grams a day. This of course depends on the rest of your diet too. If you already consume too much protein it might not be a good idea to consume extra Greek yogurt on top of that.

Great additions to your Greek yogurt

Greek yogurt combines very well with a lot of other foods.

Some things you can combine it with are berries, fruit, oats, even tacos and so on…


Matt Claes

Matt Claes founded Weight Loss Made Practical to help people get in shape and stay there after losing 37 pounds and learning the best of the best about weight loss, health, and longevity for over 4 years. Over these years he has become an expert in nutrition, exercise, and other physical health aspects.