Greek Yogurt (Plain)
High protein and low sugar when unsweetened; check flavored versions.
FatTonic Facts
Greek Yogurt (Plain) · per serving 170g
Excellent · strongly supports fat-burning
| Factor | Amount | Points |
|---|---|---|
| Start | 100.0 | |
| Glycemic load | 1 | −2.2 |
| Sugar (g) | 6 | −4.8 |
| Processing | minimal | −8.0 |
| Fiber (g) | 0 | 0.0 |
| Protein (g) | 17 | +11.9 |
| Glycemic index | 12 | |
| Carbs (g) | 6 | |
| Fat (g) | 4 |
Score model v1
Nutrients: USDA FoodData Central, record 170903 (Yogurt, Greek, plain, lowfat), public domain, checked 2 Oct 2026.
Glycemic index: 12, from one test: “Greek Style yoghurt, Premium blend (Jalna Dairy Foods, Australia)”, Table A1 no. 893 (reference: glucose, 2 h) of Atkinson et al., International Tables of Glycemic Index and Glycemic Load Values: 2008, citing Sydney University's Glycemic Index Research Service (Human Nutrition Unit, University of Sydney, Australia), unpublished observations, 1995-2007. Note: honey-topped Greek-style yoghurt (847) is a flavoured product and is not counted. Opened 28 Oct 2026; the 2021 edition could not be opened. Until 28 Oct 2026 this page used 11, from no recorded source.
Per 100 g (USDA record; serving 170 g): carbs 3.9, sugar 3.6, fiber 0, protein 10, fat 1.9 g.
What this means for fat-burning
Why this score: protein 17 g set it, +11.9 points. Source: USDA FoodData Central, FDC 170903.
Its protein content supports satiety and helps preserve muscle while you lose fat.
See how your whole day scores — free Metabolic Score →This food and 199 more, scored on your phone.
Among the 200 rated foods
Greek Yogurt (Plain) scores 97, rated Excellent. It scores higher than 69% of the 200 rated foods.
Rated foods per band: Avoid 0–19: 11; Poor 20–39: 23; Moderate 40–59: 34; Good 60–79: 45; Excellent 80–100: 87.
Frequently asked questions
Does greek yogurt (plain) spike insulin?
Glycemic load 1 for 170g; FatTonic Score 97/100 — it strongly supports fat-burning.
Is greek yogurt (plain) good for fat loss?
Excellent (97/100): greek yogurt (plain) strongly supports fat-burning.