Calories in Greek Yogurt: Protein, Carbs and Fat per 100 g and per Serving
Quick answer: Plain nonfat Greek yogurt has 59 kcal per 100 g, with 10 g of protein, 3.6 g of carbohydrate and almost no fat. A standard 170 g container is about 100 kcal and 17 g of protein. The fat level changes the number most: the same container of whole-milk Greek yogurt is about 165 kcal, and a vanilla nonfat one about 135 kcal with three times the sugar of plain.
Calories by serving
Plain nonfat Greek yogurt:
| Serving | Weight | Calories | Protein | Carbs | Sugar | Fat |
|---|---|---|---|---|---|---|
| 100 g | 100 g | 59 kcal | 10 g | 3.6 g | 3.2 g | 0.4 g |
| 150 g | 150 g | 89 kcal | 15 g | 5.4 g | 4.9 g | 0.6 g |
| 1 container | 170 g | 100 kcal | 17 g | 6.1 g | 5.5 g | 0.7 g |
| 200 g | 200 g | 120 kcal | 20 g | 7.2 g | 6.5 g | 0.8 g |
| 8 oz | 227 g | 135 kcal | 23 g | 8.2 g | 7.4 g | 0.9 g |
The 170 g container is the portion in USDA's record. Tubs and pots come in many sizes, so for anything other than a single-serve container, check the weight on the pack or spoon it onto a scale. A heaped tablespoon is hard to judge by eye; grams are not.
Per 100 g nutrition
Plain nonfat Greek yogurt, per 100 g:
| Nutrient | Amount |
|---|---|
| Calories | 59 kcal |
| Protein | 10 g |
| Fat | 0.4 g |
| Carbohydrate | 3.6 g |
| Sugars | 3.2 g |
| Fiber | 0 g |
| Water | 85 g |
| Calcium | 110 mg |
| Potassium | 140 mg |
| Sodium | 40 mg |
| Riboflavin | 0.28 mg |
| Vitamin B12 | 0.75 µg |
The sugar in plain yogurt is lactose from the milk, not added sugar. About two thirds of the calories in nonfat Greek yogurt come from protein: 10.2 g × 4 kcal = 41 kcal of the 59.
Forms and variants
Greek yogurt is strained regular yogurt: some of the liquid whey is drained off, so the protein is more concentrated. Per 100 g:
| Type | Calories | Protein | Fat | Carbs | Sugar | Calcium | FDC ID |
|---|---|---|---|---|---|---|---|
| Greek, plain, nonfat | 59 kcal | 10 g | 0.4 g | 3.6 g | 3.2 g | 110 mg | 170894 |
| Greek, plain, low fat | 73 kcal | 10 g | 1.9 g | 3.9 g | 3.6 g | 120 mg | 170903 |
| Greek, plain, whole milk | 97 kcal | 9.0 g | 5.0 g | 4.0 g | 4.0 g | 100 mg | 171304 |
| Greek, vanilla, nonfat | 78 kcal | 8.6 g | 0.2 g | 10 g | 9.5 g | 99 mg | 170902 |
| Regular yogurt, plain, low fat (not Greek) | 63 kcal | 5.3 g | 1.6 g | 7.0 g | 7.0 g | 180 mg | 170886 |
Fat level. A low-fat container in USDA's record is 200 g (7 oz) and comes to about 145 kcal with 20 g of protein. Whole-milk Greek yogurt has no container weight in its record; for the same 170 g as the nonfat container it is about 165 kcal, 15 g of protein and 8.5 g of fat, of which 4.1 g is saturated.
Flavored. A 170 g serving of vanilla nonfat Greek yogurt is about 135 kcal with 16 g of sugar, against 5.5 g in plain. Fruit-on-the-bottom and other flavors differ by brand, so for those the label is the right number.
Greek vs regular. Per 100 g, Greek nonfat has about twice the protein of regular low-fat yogurt (10 g vs 5.3 g) and about half the sugar (3.2 g vs 7.0 g). Regular yogurt has more calcium, though: 180 mg per 100 g against 110 mg.
Greek yogurt and weight loss
Plain nonfat Greek yogurt gives about 17 g of protein per 100 kcal, close to chicken breast. That makes it useful when you are trying to keep protein up on fewer calories, at breakfast or as a snack. For how much protein to aim for, see how much protein per day.
The number moves with what you add. A tablespoon of honey (21 g) adds about 64 kcal, more than half of the container itself, and toppings are easy to forget because the yogurt is the "healthy" part. Log toppings as separate lines. For the daily target, see how to set a calorie deficit for weight loss.
How to log it
Barcode is the best option for yogurt. Brands differ in fat, sugar and protein, and the pack carries its own serving size, which the app keeps. If you ate half the pot, change the amount.
Voice works when there is no pack at hand: "170 grams of plain nonfat Greek yogurt with a tablespoon of honey". Say the fat level, because nonfat and whole milk differ by about 65 kcal per container.
Photo sees a bowl of yogurt but cannot tell nonfat from whole milk, or sweetened from plain. Say the type by voice and check the gram estimate.
CalMePlease logs Greek yogurt from a barcode, a voice note or a photo and returns protein and sugar alongside calories. More on barcode scanning for calories.
FAQ
How many calories are in Greek yogurt? Plain nonfat Greek yogurt is 59 kcal per 100 g, so a 170 g container is about 100 kcal. Low-fat is 73 kcal per 100 g and whole milk 97 kcal per 100 g.
How much protein is in Greek yogurt? About 10 g per 100 g for nonfat and low-fat, and 9 g for whole milk. A 170 g container of nonfat has about 17 g.
Is Greek yogurt higher in protein than regular yogurt? Yes, about twice as high: 10 g per 100 g for nonfat Greek against 5.3 g for regular low-fat yogurt. Regular yogurt has more calcium.
How much sugar is in plain Greek yogurt? About 3.2 g per 100 g in nonfat, all of it milk sugar. Vanilla nonfat Greek yogurt has 9.5 g per 100 g.
How many calories are in a cup of Greek yogurt? The USDA records here give container weights, not cups. By weight, 8 oz (227 g) of plain nonfat Greek yogurt is about 135 kcal with 23 g of protein.
Is Greek yogurt good for weight loss? Plain nonfat Greek yogurt gives a lot of protein for few calories: about 17 g per 100 kcal. Sweetened versions and toppings change that quickly, so log them.
Data: USDA FoodData Central, SR Legacy — Yogurt, Greek, plain, nonfat (FDC ID 170894); Yogurt, Greek, plain, lowfat (FDC ID 170903); Yogurt, Greek, plain, whole milk (FDC ID 171304); Yogurt, Greek, vanilla, nonfat (FDC ID 170902); Yogurt, plain, low fat, 12 grams protein per 8 ounce (FDC ID 170886); Honey (NDB 19296). Container weights from the 170894 and 170903 records. Values checked October 2026.
Related: How much protein per day · Calories in chicken breast · Hidden sugar
CalMePlease logs Greek yogurt from a barcode, a voice note or a photo, with protein and sugar per serving. Free on the App Store.
