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Greek yogurt (plain, 0%) for Muscle Gain
10g protein per 100g · Complete
Fits in moderation
Building muscle takes a consistent protein surplus alongside hard training. Aim for 1.6–2.2g per kg of bodyweight, spread across 3–5 meals.
The numbers
Per 100g
10g
59 kcal
Daily target (70kg)
~126g
protein per day
Per 1 cup
25g
145 kcal per serving
Servings/day to hit target
6×
~870 kcal from this food
Why it works for muscle gain
For muscle gain, look for high grams per 100g, complete amino acid profile, and fast or moderate digestion. Greek yogurt (plain, 0%) isn't a top pick — strained — about 2x protein of regular yogurt.
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