Vanilla Greek Yogurt (non-fat) review: 73 facts and highlights

The amount of food energy in kiloJoules (kJ) per 100g. The minimum daily requirement is approximately 7,500 kJ (according to the Food and Agriculture Organization of the United Nations).

The amount of food energy in kilocalories (kcal) per 100g. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations).

Carbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides (glycose), monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy.

Dietary fiber, also called roughage, is present in plants, in soluble or insoluble form. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process.

The total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. A sugar-heavy diet can cause metabolic dysfunctions.

Sucrose, also known as table sugar, is composed out of glucose and fructose. Sucrose is rich in calories, but doesn’t have a high nutritional value.

Glucose, also known as blood sugar, is the main source of energy.

Fructose, also called fruit sugar, is a monosaccharide which is absorbed directly into the bloodstream. Consuming too much fructose can cause high blood pressure.

Lactose is a type of sugar (disaccharide) usually found in milk, composed of galactose and glucose.

The ash content refers to the total amount of minerals contained (potassium, sodium, calcium, magnesium).

Calcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg.

Iron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve.

Magnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production.

Phosphorus is the second most abundant mineral found in the human body, after calcium. It helps cellular reproduction and contributes to the growth and repair of tissues.

Potassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health.

Sodium helps regulate the water level in the cells, especially in the kidneys. The amount of sodium consumed also influences blood pressure.

Zinc plays an important part in cell division and in strengthening the immune system.

Copper is an essential trace mineral that helps in the formation of collagen and elastin, which are essential for tissue and bone integrity.

Also known as ascorbic acid and L-ascorbic acid, vitamin C helps strengthen the immune system and is commonly used to prevent viral infectious diseases.

Thiamin (vitamin B1) assists the body's cells change carbohydrates into energy. It is commonly found in grain-based foods like bread and cereals.

Ribolflavin (vitamin B2) is one of the most important vitamins from the B complex series. It is necessary for breaking down carbohydrates and for processing amino acids and fats.

Niacin or vitamin B3 aids the body by lowering cholesterol and triglycerides (fat). Like other vitamins from the B complex series, it also helps convert carbohydrates into glucose.

Pantothenic acid (vitamin B5) contributes to lowering cholesterol and triglycerides (fat) in the body. Like all B vitamins, it is involved in the conversion of carbohydrates into glucose. It also contributes to maintaining the health of the nervous system.

Vitamin B6 (pyridoxine) is needed for the production of the neurotransmitters serotonin and norepinephrine. It's essential for absorbing vitamin B12 and takes part in the production of red blood cells, various cells of the immune system and in the formation of myelin, which protects nerve cells from damage.

Folate (vitamin B9), a natural form of folic acid, helps maintain proper brain function. It is crucial during infancy, adolescence and pregnancy, as it helps in the production of genetic material, and is important in the development of cells and tissues.

Vitamin B12 (cobalamin) is important for maintaining the health of the nervous system. It works closely with folate (vitamin B9) in the production of red blood cells and the processing of iron.

Vitamin A is a fat-soluble vitamin that is primarily important for maintaining healthy vision. It also acts as an antioxidant and is important for the health of teeth, bones, soft tissues and skin. RAE (Retinol Activity Equivalent) is the unit of measurement the scientific community prefers.

Lutein and zeaxanthin are carotenoids found in the central part of the retina, called macula. They are antioxidants and play a key role in maintaining eye health.

Beta carotene is a pigment found in plants and is an antioxidant. When ingested, it converts to vitamin A1 (retinol), which is necessary for eye health, skin health and for maintaining a strong immune system.

Alpha carotene is similar to beta carotene but is more effective in its role as an antioxidant. It helps maintaining healthy bones, skin and vision, as well as a strong immune system.

Beta-cryptoxanthin is an antioxidant that is converted to vitamin A1 (retinol) when ingested. It aids maintaining healthy vision, healthy bones and skin and assists the immune system.

Lycopene is a red carotene pigment found in red fruits and vegetables, most abundantly in tomatoes. It is powerful antioxidant and helps maintain the proper functioning of the cardiovascular system.

Lipids are essential for a healthy, balanced diet. They provide energy and also play a key role in the production of hormones and cell membranes, as well as in the absorption of nutrients and fat-soluble vitamins.

Saturated fats are the unhealthy fatty acids that produce bad cholesterol and increase the risk of strokes and heart attacks. They come in high amounts from meat and dairy products.

A form of unsaturated fat with one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.

Trans fatty acids are the unhealthy form of unsaturated fatty acids added to food from vegetable oil for better taste and longer shelf life. They increase bad cholesterol and the risk of coronary heart diseases.

Cholesterol is a lipid essential for producing hormones and takes two forms: LDL, or bad cholesterol, and HDL, good cholesterol. LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. HDL (high-density lipoprotein) removes LDL from the arteries and carries it to the liver to be broken down.

Tryptophan is an essential amino acid that the body needs for growth, for creating the sleep hormone melatonin, the neurotransmitter serotonin and for the synthesis of vitamin B3.

Threonine is an essential amino acid that helps promote normal growth of the body. It also helps various systems in the body like cardiovascular, liver, nervous and immune system.

Isoleucine is an essential amino acid, important for the the synthesis of hemoglobin, the regulation and stabilization of blood sugars and energy levels, and tissue repair.

Leucine is an essential amino acid for adipose, muscle and liver tissues. It stimulates protein synthesis, protecting muscles from stress and is important for regulating blood sugar and stimulating insulin release, which is important for building muscles.

Lysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation.

Methionine is an essential amino acid that plays an important role in synthesizing other proteins, forming cartilage tissues, dissolving fat and reducing fat in the liver. It has an anti-inflammatory and pain relieving effect and strengthens hair and nail structure.

Cystine is a non-essential amino acid that helps proteins in maintaining their structure. It also supports tissue formation and is necessary for the body to produce glutathione to remove toxins from the liver.

Phenylalanine is an essential amino acid that the body uses to make proteins, thyroid hormones, epinephrine, dopamine and norepinephrine, three essential neurotransmitters.

Tyrosine is an amino acid that the body produces from phenylalanine. It is important for synthesizing melanin, thyroid hormones, epinephrine, norepinephrine and dopamine, three important stimulators of mood and feelings of well-being.