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, record FDC ID 330137 ("Yogurt, Greek, plain, nonfat"). 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.
Frequently Asked Questions
What is the GI of Greek Yogurt (plain, nonfat)?
The typical published GI of Greek Yogurt (plain, nonfat) is 11, with a reported range of 11-13 (evidence level: Moderate).
How many carbohydrates are in Greek Yogurt (plain, nonfat)?
About 6.1 g per 1 container (170 g) (3.6 g per 100 g), including 0.0 g of fiber.
Is Greek Yogurt (plain, nonfat) suitable for people with diabetes?
Excellent diabetes-friendly staple: high protein, very low GL - as long as it is plain and unsweetened.
What is the estimated glycemic load of Greek Yogurt (plain, nonfat)?
About 0.7 per 1 container (170 g), calculated as GI × available carbohydrate ÷ 100. See the methodology for the exact formula.