Greek Yogurt (Plain, Non-Fat)
A dairy product that is low in sodium and very high in protein, making it an excellent DASH diet option for breakfast, snacks, and cooking. The plain version contains no added sugars.
Nutritional Information
Calories 145 per 1 cup (245g)
Sodium 88mg per 1 cup (245g)
Potassium 345mg per 1 cup (245g)
Fiber 0g per 1 cup (245g)
Introduction
Plain non-fat Greek yogurt is a dairy product that is low in sodium and very high in protein,
making it an excellent DASH diet option for breakfast, snacks, and cooking. With its thicker
texture and absence of added sugars, plain non-fat Greek yogurt offers versatility in both sweet
and savory applications while aligning perfectly with DASH dairy recommendations.
Health Benefits
- Naturally low in sodium
- Non-fat version aligns perfectly with DASH dairy recommendations
- Very high protein content
- Provides calcium as part of a balanced diet
- Contains probiotics
- Plain version has no added sugars
Preparation & Cooking
Plain non-fat Greek yogurt can be enjoyed plain or with additions like fresh fruits, nuts, or
a small amount of honey. It works well in smoothies and shakes, can be used as a base for dips
and spreads, and serves as a substitute for sour cream or mayonnaise in many recipes. Plain
non-fat Greek yogurt can also be used in baking as a substitute for other dairy products. No
special preparation is needed—it's ready to use straight from the container.
Storage
Plain non-fat Greek yogurt must be refrigerated and should be used by the expiration date. Keep
it sealed when not in use to maintain freshness. Once opened, use within the recommended time
frame on the package. Store in the coldest part of the refrigerator.
Cooking Tips
- Look for plain, non-fat or 0% fat versions to align with DASH recommendations
- Check for added sugars in flavored varieties—plain offers most flexibility
- Plain yogurt can be used in both sweet and savory dishes
- Look for brands with live active cultures
- Check expiration date when purchasing