Greek Yogurt (plain, nonfat): GI, GL, Carbs & Blood Sugar Impact
Glycemic index of plain Greek yogurt (11), glycemic load, carbs per container, and why plain Greek yogurt is a diabetes-friendly staple.
Does Greek Yogurt Raise Blood Sugar?
Plain Greek yogurt is about as low-impact as a dairy food gets: the straining removes most of the lactose, leaving ~6 g of carbohydrate per container with a published GI near 11, alongside 17 g of protein.
How to Eat It
Plain and unsweetened, flavored with berries or a little cinnamon. The flavored versions — even “light” ones — add significant sugar and are a different product.
Nutrition Facts (Greek Yogurt (plain, nonfat))
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 59 kcal | 100 kcal |
| Carbohydrate | 3.6 g | 6.1 g |
| Fiber | 0 g | 0.0 g |
| Sugars | 3.2 g | 5.4 g |
| Protein | 10.2 g | 17.3 g |
| Fat | 0.4 g | 0.7 g |
Source: USDA FoodData Central (generic food item, per 100 g edible portion). Values may differ from brand-specific products.
Glycemic Index
Published GI: 11 (typical value).
Reported range: 11-13.
Evidence level: Moderate.
Note: Very low GI; the straining removes much of the lactose.
Sources: International Tables of Glycemic Index and Glycemic Load Values (2008/2021); University of Sydney GI Database (glycemicindex.com). GI values are reported relative to a glucose reference.
Learn more: What is GI? · What is GL? · GI vs GL
Estimated Glycemic Load
GL ≈ 0.7 per 1 container (170 g).
Calculation: GI (11) × available carbohydrate per serving (6.1 g = 3.6 g − 0 g fiber) ÷ 100. Calculated by DMSafeHaven; formula per standard published GL methodology.
- Plain vs. flavored (flavored adds significant sugar)
- Fat level
GI values can vary with variety, ripeness, preparation and testing conditions. The value above is a typical published figure, not a universal prediction for every individual or every serving.