Animal · dairy
Greek Yogurt (plain)
Greek Yogurt (plain) provides 10 g of protein per 100 g (17 g per typical serving).
10gprotein / 100 g
- Per serving
- 17 g (1 container · 170 g)
- Calories
- 59 kcal / 100 g
- Protein density
- 16.9 g / 100 kcal
PDCAAS
1.00
Scale 0–1 (capped at 1.0)
DIAAS
118%
Excellent quality
Leucine
0.9 g
1.53 g per serving
Digestion
Medium
Best: Anytime
Limiting amino acid
None (complete protein)
All 9 essential amino acids covered
Nutrition per 100 g
- Protein 10 g 69% kcal
- Fat 0.4 g 6% kcal
- Carbs 3.6 g 25% kcal
| Calories | 59 kcal |
|---|---|
| Leucine | 900 mg (9% of protein) |
| Lysine | 800 mg |
| Typical serving | 1 container (170 g) |
Leucine threshold
About 2.5–3 g of leucine per meal maximally switches on muscle protein synthesis.
2.5 g
One serving (1 container) = 1.53 g leucine
About 1.6 servings reach the threshold, or combine with a leucine-rich food.
Pair it with
- Vegetables & whole grainsAlready a complete protein. Pair for fiber and micronutrients.
- Rice, potatoes or quinoaCarbohydrates help refuel after training.
Cost & footprint
- Cost per gram of protein
- $0.028
- Cost for 30 g protein
- ≈ $0.84
- Carbon footprint
- 9.5 kg CO₂e / kg
LowHigh
US retail estimates; prices and emissions vary by region and producer.