Greek Yogurt

Overview

Greek yogurt is fermented dairy providing live probiotics, complete protein, calcium, and B vitamins, supporting gut–brain axis communication. Key contributions include calcium, protein, and zinc. Pair with berries or nuts for polyphenol synergy.

Protein profile: Complete essential amino acid profile [1].

Key Nutritional Highlights

• Reports on b-Group vitamin production by lactic acid bacteria - current knowledge and potential applications: Vitamin production by LAB [1]
• Greek yogurt is fermented dairy providing live probiotics, complete protein, calcium, and B vitamins, supporting gut–brain axis communication. [1]
• Key contributions include calcium, protein, and zinc.
• Pair with berries or nuts for polyphenol synergy.
• Protein profile: Complete essential amino acid profile.

Food Context

Synergies

• Part of fermented foods strategy; fermented foods provide live microbes + postbiotic peptides; improved SCFA pools; vagal signaling
• Supports gut microbiome diversity; dietary diversity (≥30 plant foods per week) supports microbial richness and resilience
• Pair with berries/nuts for polyphenol synergy; practical pairings: berries + greek yogurt/nuts

Sourcing

• Choose plain, unsweetened products with live active cultures for probiotic benefits

Essential Amino Acid Profile

This food provides a complete essential amino acid profile typical of animal proteins.

Recipes

3 recipes containing this food

Black Bean & Sweet Potato Vegetable Chilli

A fibre-rich bean and vegetable chilli with warming spices and slow carbohydrates for steady energy and satiety.

Ginger Yogurt and Blueberries

A polyphenol-rich breakfast bowl with high fibre, combining ginger, omega-3 nuts, blueberry polyphenols, and probiotic yogurt.

Matcha Mitochondria Smoothie

Mitochondrial energising smoothie rich in polyphenols, magnesium, and antioxidants

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	97 kcal	—
Protein	9 g	—
Total fat	5 g	—
Saturated fat	2.4 g	—
Carbohydrates	4 g	—
Sugars	4 g	—

Vitamins and minerals

Nutrient	Amount per 100 g	% RDA per 100 g
Zinc	0.5 mg	4.7%
Magnesium	11 mg	2.6%
Calcium	100 mg	10%
Potassium	141 mg	4.1%

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Yogurt, Greek, plain, whole milk, FDC ID 171304, SR Legacy bulk (April 2018), per 100 g edible portion, last checked 2026-08-15

Substances

Substances admitted through a supported nutrition-table row. Not every table row appears here. Cards are not BRS mappings.

4 substances in this food

Ca²⁺

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

Mg²⁺

Magnesium

Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance

K⁺

Potassium

Electrolyte for nerve transmission, muscle function, and blood pressure regulation

Zn²⁺

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

References

[1] Fermentation goes further: lactic acid bacteria acidify the medium, activating microbial and endogenous phytases, while also increasing B-vitamin levels. LeBlanc & Laiño 2011. B-Group vitamin production by lactic acid bacteria - current knowledge and potential applications: Vitamin production by LAB