希腊酸奶（脱脂）热量与蛋白质（每100克）Greek yogurt, nonfat: calories & protein per 100 g
数据Data: USDA FoodData Central #170894 (SR Legacy) — “Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)”. 图片Photo: Takeaway, CC BY-SA 4.0 · 版权credits
希腊酸奶（脱脂）不同重量的热量Greek yogurt, nonfat by weight
| 重量Amount | kcal | 蛋白质 gProtein g | 碳水 gCarbs g | 脂肪 gFat g |
|---|---|---|---|---|
| 50 g | 30 | 5.1 | 1.8 | 0.2 |
| 100 g | 59 | 10.2 | 3.6 | 0.4 |
| 150 g | 89 | 15.3 | 5.4 | 0.6 |
| 200 g | 118 | 20.4 | 7.2 | 0.8 |
建议每天摄入相当于 300 ml 以上液态奶的奶制品；豆浆可作为大豆类食物的一部分。 在本站 7 种奶及豆奶中，希腊酸奶（脱脂）的热量由低到高排第 3 位。
Aim for dairy equal to at least 300 ml of milk a day; soy milk counts toward soy foods. Among the 7 dairy & soy milk on this site, greek yogurt, nonfat ranks #3 from lowest to highest in calories.
与同类食物对比（每100克）Compared with similar foods (per 100 g)
| 食物Food | kcal | 蛋白质 gProtein g | 每100kcal蛋白质Protein /100 kcal |
|---|---|---|---|
| 豆浆（无糖）Soy milk, unsweetened | 38 | 3.5 | 9.2 |
| 低脂牛奶（2%）Reduced-fat milk (2%) | 50 | 3.3 | 6.6 |
| 希腊酸奶（脱脂）Greek yogurt, nonfat | 59 | 10.2 | 17.3 |
| 全脂牛奶Whole milk | 61 | 3.1 | 5.1 |
| 原味酸奶Plain yogurt (whole milk) | 61 | 3.5 | 5.7 |
常见问题FAQ
100克希腊酸奶（脱脂）多少热量？How many calories in 100 g of greek yogurt, nonfat?
约 59 千卡（kcal），蛋白质 10.2 g、碳水化合物 3.6 g、脂肪 0.4 g（USDA FDC 170894）。
About 59 kcal, with 10.2 g protein, 3.6 g carbohydrate and 0.4 g fat (USDA FDC 170894).
希腊酸奶（脱脂）的蛋白质含量高吗？Is greek yogurt, nonfat high in protein?
每 100 kcal 约含 17.3 g 蛋白质，属于高蛋白密度（本站以 ≥10 g/100 kcal 为高、5–10 为中等）。
It provides about 17.3 g protein per 100 kcal — high protein density (we call ≥10 g/100 kcal high, 5–10 moderate).
减脂期可以吃希腊酸奶（脱脂）吗？Can I eat greek yogurt, nonfat while losing weight?
可以，关键是份量和全天总热量。150 g 约 89 kcal，约占 1800 kcal 目标的 5%。把它记到对应餐次，看是否在该餐的建议范围内。
Yes — portion and daily total matter most. 150 g is about 89 kcal, roughly 5% of an 1,800 kcal target. Log it to see whether the meal stays in range.