Greek Yogurt

Greek yogurt is yogurt strained to remove the whey, which concentrates the protein and leaves a thick, creamy result. It carries more protein per gram than milk and is fermented, which makes it easier to digest.

The 50 Man Foods recommends it as the dairy for men who want protein and calcium without the sugar load of flavored yogurts.

  • Daily
  • Dairy
  • Updated Sep 2026

What it supplies

Nutrient · per 100 g, full-fat Amount % DV Relative amount
Protein 10 g 20%
Calcium 110 mg 8%
Vitamin B12 0.8 mcg 33%
Fat 9 g 12%
Carbohydrate 4 g 1%
Calories 97 kcal 5%

Source: USDA FoodData Central.Percent Daily Values are based on adult reference intakes. The bars stop at 100%; the numbers do not.

Why it works

The fermentation process pre-digests the lactose, which is why many lactose-intolerant men can eat yogurt without a problem.

Probiotics from yogurt support the gut microbiome, which in turn supports the immune system and the absorption of minerals.

How much, how often

  • 150–250 g

    Daily

    Protein, calcium and probiotics without the sugar load of flavored yogurts.

  • Plain, full-fat

    No added sugar

    The fat carries the vitamins and keeps you full.

How to buy and prepare it

Plain, full-fat, no added sugar. The ingredient list should say milk and live cultures, nothing else.

Avoid fruit-flavored yogurts, which carry more sugar than the fruit is worth.

Eat it plain with a little honey or fruit, or use it as a base for smoothies.

Whipped with a little cream and honey it replaces dessert without the seed-oil and sugar load of ice cream.

Keep in the fridge and use within a week of opening. Do not freeze; the texture breaks.

Homemade Greek yogurt keeps 2 weeks in the fridge if made with clean equipment.

In these guides

Questions

Is Greek yogurt keto?
Not strictly — 4 g carbs per 100 g. It fits in a strict low-carb diet but adds up if you eat a lot.
Can I eat Greek yogurt if I am lactose intolerant?
Usually, yes. The fermentation process removes most of the lactose. Test with a small amount first.
How much Greek yogurt per day?
150–250 g a day is a reasonable amount. More is fine if you tolerate dairy well.