How Many Calories: Stonyfield Greek Yogurt

This is the year to stop being intimidated by Greek yogurt. It's thick, rich, but unlike a milkshake, it's good for you. The creamy secret is it's strained to remove the whey, and traditional varieties are often made with a 9-10 percent milk fat. This is significantly higher than the 3.5 percent milk fat typically found in whole milk yogurts.

But when it comes to total milk fat, not all Greek yogurts on grocery shelves are alike. Let's take a look at the Oikos brand sold by the organic giant, Stonyfield Farm. How many calories do you think are in one cup of plain Oikos organic Greek yogurt?

One cup of plain Oikos organic Greek yogurt has only 130 calories, an amazing 23 g of protein and 9 g carbs. Even more jaw-dropping, there's zero fat. Oikos is made with nonfat milk. Compare that to the 11 g of fat in the Greek Gods plain yogurt next door on the shelf. Oikos is so rich, good luck eating a full cup. A perfect breakfast portion is more like half a cup -- filling, fewer calories.

Like fruit-on-the-bottom? Every sweetened variety of Oikos, including blueberry, honey, strawberry and vanilla, have zero fat grams. Mix in chopped fresh fruit and you've got a killer-healthy breakfast. Yet the window for Greek yogurt does not close after breakfast time. You can cook with Greek yogurt -- spoon it into soups, sauces and marinades, substitute for sour cream or mayo, try stirring a bit in for moister baked goods.

Go Greek and shed more fat -- Greek yogurt truly is a death-defying food.