Dairy DIAAS is 0.95–1.0 — top quality (Herreman et al., Food Sci Nutr 2020). Per 100 g: 94 kcal, 8.8 g protein, 4.4 g fat. Straining concentrates the protein and removes most of the whey.
How should I track Yogurt, Greek, plain, whole milk?
The best way to track Yogurt, Greek, plain, whole milk is by weight, not volume. A 200 g serving of yogurt or cheese varies in density between brands and fat levels, so the same portion can differ by 20–40 calories. Research shows people underestimate calorie-dense dairy portions by up to 50% when eyeballing (Almiron-Roig et al., Appetite 2013). A kitchen scale keeps things honest. Also check whether the label lists values for the product as sold or as prepared — some powdered or concentrated dairy products show very different numbers once mixed.
