Calories in Greek Yogurt — Nutrition Facts & Macros

Q: How many calories in Greek yogurt?

Plain non-fat Greek yogurt has about 59 calories per 100g. A typical 5.3 oz single-serve container has ~89 calories. A full cup of plain non-fat Greek yogurt has ~145 calories.

Q: How much protein is in Greek yogurt?

Non-fat plain Greek yogurt has about 10g of protein per 100g. A single-serve 5.3 oz container delivers ~15g of protein — rivaling many protein supplements.

Q: Is Greek yogurt good for weight loss?

Very effective. High protein content reduces hunger hormones and increases fullness. Studies show high-protein dairy intake leads to greater fat loss and muscle retention during calorie restriction.

Q: Plain vs flavored Greek yogurt — which should I choose?

Always choose plain. Flavored Greek yogurts often contain 12–22g of added sugar per container. That's 50+ extra calories and a blood sugar spike. Buy plain and add your own fruit for sweetness.

Q: Can I use Greek yogurt instead of sour cream?

Yes — perfect substitution. Plain Greek yogurt has a similar texture and tangy flavor, with far more protein and fewer calories. Use a 1:1 ratio in any recipe.

Greek yogurt is one of the most protein-dense foods in any grocery store, and one of the few foods that's simultaneously high-protein, probiotic-rich, and calcium-loaded. Here's the full calorie and nutrition breakdown — and why plain beats flavored every time.

Calories in Greek Yogurt by Serving Size

Calories vary depending on how much you eat. Here are the most common serving sizes for greek yogurt with exact calorie and macro counts.

Serving Size	Calories	Protein	Carbs	Fat
100g (plain non-fat)	59	10g	3.6g	0.4g
½ cup (~113g)	67	11.3g	4.1g	0.5g
1 cup (~245g)	145	24.5g	8.8g	1g
Single container 5.3oz (~150g)	89	15g	5.4g	0.6g
2% fat version (100g)	73	9.7g	3.8g	1.9g

Key macro highlight: Very high protein, probiotic-rich, low fat.

Full Nutrition Facts: Greek Yogurt per 100g

This is the standardized nutrition panel for greek yogurt per 100g — the most accurate way to compare foods.

Nutrient	Per 100g
Calories	59 kcal
Protein	10g
Total Carbohydrate	3.6g
— Dietary Fiber	0g
— Sugars	3.2g
Total Fat	0.4g
Sodium	36mg

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Calories in Greek Yogurt by Cooking Method

Cooking method can significantly change the calorie count of greek yogurt. Here's how each method stacks up.

Preparation Method	Calories (per 100g)
Plain non-fat (100g)	59 cal
Plain 2% fat (100g)	73 cal
Plain whole milk (100g)	97 cal
Flavored (strawberry, 100g)	95 cal
With 1 tbsp honey + berries	130 cal

Why Eat Greek Yogurt? Nutrition Benefits

Greek yogurt has almost double the protein of regular yogurt, with probiotics that support gut health. Non-fat plain Greek yogurt delivers 10g of protein per 100g at only 59 calories — one of the best protein-to-calorie ratios of any food. The live cultures improve digestion and immunity.

Healthy Greek Yogurt Recipes

Here are 3 high-quality recipes that feature greek yogurt — each with estimated calories per serving.

Greek Yogurt Parfait

~280 cal/serving

Layer 1 cup plain Greek yogurt with ½ cup mixed berries, 3 tbsp granola, and a drizzle of honey. High protein breakfast with probiotics and antioxidants.

Greek Yogurt Smoothie

~290 cal/serving

Blend ¾ cup Greek yogurt, 1 banana, ½ cup frozen blueberries, 1 tbsp almond butter, and almond milk. 25g protein, takes 2 minutes.

Tzatziki Sauce

~50 cal/2 tbsp

Mix 1 cup Greek yogurt with grated cucumber, garlic, dill, lemon juice, and olive oil. Use as a dip for veggies, pita, or as a sauce for grilled chicken. High-protein condiment.

More Food Calorie Guides

Frequently Asked Questions About Greek Yogurt Calories

How many calories in Greek yogurt? +

How much protein is in Greek yogurt? +

Is Greek yogurt good for weight loss? +

Plain vs flavored Greek yogurt — which should I choose? +

Can I use Greek yogurt instead of sour cream? +

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Calories in Greek Yogurt: Nutrition Facts, Macros & Serving Sizes