Per 1 katori (150g)
130kcal
Protein
14g
45% of energy
Carbs
8g
26% of energy
Fat
4g
29% of energy
Indian food · dairy items
Greek Yogurt
- Serving
- 1 katori · 150g
- Macro lead
- Protein-forward
- Fiber / serving
- 0 g
Macros
Per-100g values are scaled from the serving weight in our food database.
| Nutrient | Per serving (150g) | Per 100g |
|---|---|---|
| Calories | 130 kcal | 87 kcal |
| Protein | 14 g | 9.3 g |
| Carbs | 8 g | 5.3 g |
| Fat | 4 g | 2.7 g |
| Fiber | 0 g | 0 g |
How Indian lifters use Greek Yogurt
Full-fat vs toned milk is a fat/carb ratio question, not a health question. Pick the one that fits your macros — both give you ~8g protein per 250ml. Protein-forward — treat it as one of your daily protein anchors.
Where it fits in your day
Spread across 3–4 meals to keep muscle-protein synthesis triggered every 3–4 hours. Best slots for Greek Yogurt: breakfast, post-workout, and dinner. Don't stack all your daily protein into one meal — you cap absorption around 40–50g per sitting.
Cost & convenience
Moderate protein density (9.3g/100g). Not the cheapest protein per gram, but it doubles as a source of carbs and micronutrients — so it earns its rupee spend twice.
Common myth
"Milk causes acne / bloating for everyone" — only for the roughly 25% of Indians who are lactose sensitive. Try lactose-free milk or curd (fermented, easier to digest) before dropping dairy entirely.
Swaps & pairings
Similar dairy items
Curd (Dahi) 90 kcal · 5g protein per servingMilk (whole, 1 cup) 150 kcal · 8g protein per servingMilk (toned) 115 kcal · 8g protein per serving
Build a plate around Greek Yogurt
Plans that fit
Meal plans that use Greek Yogurt
Muscle Gain ideas — Vegetarian
Goal × diet day of food ideas
Recomp ideas — Vegetarian
Goal × diet day of food ideas
~2400 kcal Recomp — Ovo-vegetarian
Example recomp day, eggs included
Train while you eat this
Frequently asked
Is Greek Yogurt good for weight loss?
Yes if it fits your calorie budget — no food causes or prevents weight loss on its own. One 1 katori costs you 130 kcal; slot it into a daily deficit and it works fine.
How much Greek Yogurt should I eat per day?
Depends on your goal and total calorie target. A lifter cutting on 1800–2000 kcal typically uses 1–2 servings; someone bulking on 2800+ can comfortably fit 3+. Weigh, don't eyeball.
Is Greek Yogurt high in protein?
Yes — it's protein-dominant at 9.3g per 100g. Use it as one of your protein anchors for the day.
Can I eat Greek Yogurt pre or post workout?
Yes — protein post-workout is a good habit. Pre-workout, keep the portion smaller so digestion doesn't compete with training intensity.
Fit this into your daily targets
bodyBot builds your Indian meal plan around your goal and weight, using this same food database.