Greek yogurt, nonfat, plain
Plain nonfat Greek yogurt is a high-protein, low-fat dairy option that works well when you need nutrition in a small, soft portion. It is especially useful as a no-cook base for fruit, oats, or protein powder.
Why it received this rating
The green rating reflects a high amount of protein with little fat and no added sugar in the plain version. The thick texture can also make a small serving feel substantial without requiring a large plate of food.
Nutrition snapshot
Per serving: 3/4 cup (170g)
Source: USDA FoodData Central, FDC 170894, Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program). Values are scaled to 170 g (3/4 cup) and rounded for display. Source reviewed August 17, 2026. Review nutrition source How nutrition data is handled
Portion and preparation guidance
Try about 1/2 to 3/4 cup or one single-serve container. Add fruit or a small amount of cereal if you need more energy, or thin it with milk if the texture feels too thick.
Symptoms or considerations
Dairy tolerance varies, and plain nonfat yogurt can taste quite tart. Flavored products may have much more added sugar, so treat the plain and sweetened versions as different choices.
Common questions
How should I choose between nonfat, low-fat, and full-fat Greek yogurt?
Use the version you tolerate and enjoy. Nonfat and low-fat yogurt provide protein with less fat, while full-fat yogurt is richer and may feel more satisfying in a smaller serving. Added sugar matters more when comparing flavored products.
Individual tolerance varies. This rating is general educational guidance, not a statement that this food is the right choice for your personal medical needs. Follow advice from your prescriber or registered dietitian.
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