Chobani · Greek yogurt
Is Chobani Yogurt Healthy? Plain Non-Fat Greek Yogurt Nutrition Facts and Ingredients
Short answer
The plain one is. Per 150 g cup, Chobani Plain Non-Fat Greek Yogurt has 80 calories, 14 g of protein, 6 g of carbohydrates, 5 g of sugar and 0 g of fat. The label lists one ingredient, cultured nonfat milk, plus live cultures, so the sugar is the milk's own lactose and the yogurt is not ultra-processed (NOVA 1). Truvi scores it 94 out of 100. Flavored Chobani cups are different products and need their own label check.
Truvi score
94/100
Excellent
- Processing100/100
NOVA 1; additives not listed
- Nutrition95/100
high nutritional quality (Nutri-Score A)
- Overeating80/100
whole food, not engineered
Our method, from the label. 75 and up is Excellent, 50 Good, 25 Fair, below 25 Bad. How the score works
Chobani plain Greek yogurt nutrition facts: is it healthy?
On the label, this is about as clean as a packaged food gets. Here is one 150 g cup, from the manufacturer label data in USDA FoodData Central:
| Calories | 80 |
|---|---|
| Protein | 14 g |
| Fiber | 0 g |
| Sugar | 5 g |
| Saturated fat | 0 g |
| Salt | 0.1 g |
Per 100 g that is 53 calories and 9.3 g of protein. About 70% of the calories come from protein. There is no fat and no saturated fat, because it is made from skim milk.
The 5 g of sugar is not added sugar. Nothing sweet is on the ingredient list; it is lactose, the sugar that is naturally in milk.
What it does not have: fiber (0 g) and, being non-fat, the fat that makes full-fat yogurt richer. Adding fruit, nuts or oats fixes the first; the 2% or whole milk versions fix the second.
What's in Chobani Plain Non-Fat Greek Yogurt
- Cultured nonfat milk. pasteurized skim milk that has been fermented by yogurt cultures and then strained thick. This is the whole food.
- Live and active cultures. the package names S. thermophilus, L. bulgaricus, L. acidophilus, Bifidus and L. casei. These are the bacteria that turn milk into yogurt.
- Nothing else. no sweeteners, no thickeners such as pectin or starch, no flavors, no preservatives.
Is Chobani Greek yogurt ultra-processed?
The plain one is not. NOVA is the food-processing scale used in nutrition research. Group 1 covers unprocessed and minimally processed foods, and the researchers who created NOVA list pasteurization, fractioning and non-alcoholic fermentation among the processes that keep a food in group 1, as long as nothing like sugar, oil or salt is added (Monteiro et al., 2019). Yogurt is pasteurized milk, fermented and strained. Open Food Facts and our method both put this cup in NOVA 1.
That changes once a yogurt is flavored. Group 4, ultra-processed, is marked by ingredients you would not cook with at home, and the NOVA paper names flavors, sweeteners and thickeners among them. Many flavored, zero sugar and fruit-on-the-bottom yogurts list one or more of these, so they can land in group 4 even when the base is the same Greek yogurt. Read the ingredient list, or scan the cup, rather than going by the brand.
Why the Truvi score is 94
The Truvi score (our method) blends how processed a food is with its nutritional quality. For this cup, processing scores 100 out of 100: NOVA group 1, with no additives listed. Nutrition scores 95 out of 100, which is Nutri-Score A on our calculation. Nutri-Score is the A to E nutrition grade used on packs in Europe; the protein and the absence of saturated fat push it to the top.
We also check how easy a food is to overeat. At 0.5 calories per gram, with no fat and no added sugar, it is a whole food rather than one engineered to keep you eating, and that part scores 80 out of 100.
The score is not higher only because of the small things: a little natural sugar and no fiber. A plain Greek yogurt like this sits near the top of our scale.
Plain Greek yogurts that score about the same
These two FAGE Total plain Greek yogurts score 96 on the same scale. The gap to Chobani is small: all three are NOVA 1 plain yogurts, so pick by taste, fat level and price. The bigger difference is between any plain cup and a flavored one.
-
FAGE Total 2% Milkfat
96Excellent
-
FAGE Total 0% Milkfat
96Excellent
Full ingredient list and nutrition
Cultured nonfat milk.
| Energy | 53 kcal |
|---|---|
| Fat | 0 g |
| of which saturated | 0 g |
| Carbohydrates | 4 g |
| of which sugars | 3.3 g |
| Fiber | 0 g |
| Protein | 9.3 g |
| Salt | 0.09 g |
Questions people ask
Is Chobani yogurt healthy?
The Plain Non-Fat Greek Yogurt is: 80 calories, 14 g of protein, 5 g of natural milk sugar and 0 g of fat per 150 g cup, made from cultured nonfat milk only. It is not ultra-processed (NOVA 1) and Truvi scores it 94 out of 100. Flavored Chobani yogurts add sugar or sweeteners and flavors, so check each label.
How many calories are in Chobani plain non-fat Greek yogurt?
80 calories per 150 g cup, which is 53 calories per 100 g.
How much protein is in Chobani plain non-fat Greek yogurt?
14 g per 150 g cup, or 9.3 g per 100 g. About 70% of its calories come from protein.
What are the ingredients in Chobani plain Greek yogurt?
Cultured nonfat milk, with live and active cultures: S. thermophilus, L. bulgaricus, L. acidophilus, Bifidus and L. casei. There are no sweeteners, thickeners or flavors.
Does Chobani plain Greek yogurt have added sugar?
No. The 5 g of sugar per cup is lactose, the sugar that is naturally in milk. Nothing sweet is on the ingredient list.
Is Chobani Greek yogurt ultra-processed?
The plain one is not. Pasteurizing, fermenting and straining milk all keep a food in NOVA group 1. Flavored and zero sugar cups can be ultra-processed (NOVA 4) if they add flavors, sweeteners or thickeners, so it depends on the cup.
Is Greek yogurt healthy?
Plain Greek yogurt is one of the better packaged foods on the label: high in protein, low in sugar, and minimally processed. The catch is the flavored versions, where added sugar, sweeteners and thickeners can turn the same yogurt into an ultra-processed product.
How is the Truvi score calculated?
It combines how processed the food is (NOVA and additives) with its nutritional quality (Nutri-Score), and for some foods how easy it is to overeat. Each part is scored 0 to 100 and blended into one number. It is our opinion from the label, not a medical rating.
Sources
- USDA FoodData Central, branded foods. Chobani Non-Fat Plain Greek Yogurt (manufacturer label data).
- Monteiro CA et al. Ultra-processed foods: what they are and how to identify them. Public Health Nutrition, 2019.
- Open Food Facts. Chobani Greek Yogurt Nonfat Plain (label data and package text, ODbL).
Label data: USDA FoodData Central, branded foods (manufacturer label data), barcode 0818290013811. Score: Truvi score (truviScore v10), balanced setting.
Automated estimate from the product label, an opinion, not a statement of fact about the manufacturer. Ingredient and nutrition data from Open Food Facts (ODbL) may be incomplete or inaccurate. Based on published food-science systems (NOVA · Fazzino · Nutri-Score). Not medical advice.
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