Macro Breakdown
Glycemic Impact
| Glycemic Index | 14 (Low) |
| Glycemic Load | 1 |
| Insulin Index | 84 |
Health Scores (0-10)
Complete Nutrient Profile
| Nutrient | Amount / 100g | % Daily Value |
|---|---|---|
| Energy Kcal | 59.0 kcal | 3% DV |
| Protein | 10.2 g | 20% DV |
| Total Fat | 0.4 g | 1% DV |
| Carbohydrate | 3.6 g | 1% DV |
| Sugar | 3.2 g | 6% DV |
| Calcium | 110.0 mg | 8% DV |
| Phosphorus | 135.0 mg | 11% DV |
| Potassium | 141.0 mg | 3% DV |
| Zinc | 0.5 mg | 5% DV |
| Vitamin B12 | 0.8 µg | 31% DV |
| Selenium | 9.7 µg | 18% DV |
Amino Acid Profile
| Amino Acid | Amount / 100g |
|---|---|
| Tryptophan | 0.056g |
| Threonine | 0.419g |
| Isoleucine | 0.557g |
| Leucine | 1.025g |
| Lysine | 1.025g |
| Methionine | 0.279g |
| Phenylalanine | 0.557g |
| Valine | 0.838g |
| Histidine | 0.335g |
Compare Greek Yogurt (Plain, Nonfat) With...
Health Condition Relevance
Athletic Performance
protein, vitamin b12. Protein for MPS. Iron for O2 transport. B12 for RBC production. Nitrates→NO→vasodilation. Electrolyt.
Anemia
vitamin b12. Iron-deficiency is the most common nutritional deficiency. Vitamin C increases non-heme iron absorpt.
Hypothyroid
selenium, zinc. Thyroid hormone synthesis requires iodine + tyrosine for T4 structure, selenium for T4→T3 conversion.
Hormonal & Metabolic Impact
Required for T4→T3 conversion (deiodinase enzyme). Selenoproteins protect Leydig cells from oxidative damage.
Anti-Nutrients & How to Reduce Them
⚠️ Lactose (65% of adults have reduced lactase — varies by ethnicity)
⚠️ Casein (A1 beta-casein may cause inflammation in sensitive individuals)
Mitigation: Lactose-free milk, yogurt (bacteria digest lactose), hard cheeses (minimal lactose). A2 milk (A2 beta-casein only) for casein sensitivity.
Fermented dairy (yogurt, kefir, cheese) is better tolerated. Most people can handle some dairy.