Plain Nonfat Greek Yogurt Calories and Nutrition Facts
Plain Nonfat Greek Yogurt has 61 calories per 100 g, with 10.3 g protein, 3.6 g carbs and 0.4 g fat. Official USDA analytical record: Yogurt, Greek, plain, nonfat (FDC ID: 330137).
One standard serving of plain nonfat greek yogurt (1 container / 5.3 oz (150 g)) contains 92 calories, 15.5g protein, 5.4g total carbs (5.4g net carbs), and 0.6g fat. Per 100 grams, it supplies 61 calories.
Energy density
0.61 kcal/g
low
Protein / 100 kcal
16.9 g
satiety per calorie
Net carbs / 100 g
3.6 g
carbs minus fibre
100 kcal portion
164 g
≈ 5.8 oz
- Sugars
- 4.9g
- Fibre
- 0g
- Saturated fat
- 0.2g
- Sodium
- 54mg
Plain Nonfat Greek Yogurt Portion & Serving Size Comparison
Compare calories, carbs, net carbs, and macros across common household measurements.
| Portion Size | Weight | Calories | Total Carbs | Net Carbs | Protein | Fat |
|---|---|---|---|---|---|---|
| 1 container / 5.3 oz (150 g) | 150 g | 92 kcal | 5.4 g | 5.4 g | 15.5 g | 0.6 g |
| 1/2 cup (113 g) | 113 g | 69 kcal | 4.1 g | 4.1 g | 11.6 g | 0.5 g |
| 1/4 cup (57 g) | 57 g | 35 kcal | 2.1 g | 2.1 g | 5.9 g | 0.2 g |
| 1 cup / 8 oz (227 g) | 227 g | 138 kcal | 8.2 g | 8.2 g | 23.4 g | 0.9 g |
| 1 tbsp (15 g) | 15 g | 9 kcal | 0.5 g | 0.5 g | 1.5 g | 0.1 g |
| 2 tbsp (30 g) | 30 g | 18 kcal | 1.1 g | 1.1 g | 3.1 g | 0.1 g |
| 100 g | 100 g | 61 kcal | 3.6 g | 3.6 g | 10.3 g | 0.4 g |
Yogurt, Greek, plain, nonfat nutrition facts
The table below shows the complete nutritional profile for yogurt, greek, plain, nonfat per 100 g (the laboratory analytical standard) and per 1 container / 5.3 oz (150 g), alongside the share of the FDA Daily Value each nutrient covers. Most of its calories come from protein, and it is high in protein (10.3 g per 100 g).
| Nutrient | Per 100 g | Per 1 container / 5.3 oz (150 g) | % DV* |
|---|---|---|---|
| Calories | 61 kcal | 92 kcal | — |
| Protein | 10.3 g | 15.5 g | 21% |
| Carbohydrate | 3.6 g | 5.4 g | 1% |
| Fat | 0.4 g | 0.6 g | 1% |
| Sugars | 3.3 g | 4.9 g | — |
| Fibre | 0 g | 0 g | 0% |
| Saturated fat | 0.1 g | 0.2 g | 1% |
| Sodium | 36 mg | 54 mg | 2% |
*Percent Daily Value per 100 g, against the FDA reference intakes for adults and children 4+ years (50 g protein, 275 g carbohydrate, 28 g fibre, 78 g fat, 20 g saturated fat, 2300 mg sodium). Total sugars has no Daily Value — the 50 g reference applies to added sugars only, and USDA reports total sugars here.
Plain Nonfat Greek Yogurt calories by weight: ounces, pounds and grams
USDA publishes this food per 100 g, so here is the same profile converted to the weights a kitchen scale and a US recipe actually use. At 0.61 kcal per gram (low energy density), low energy density — generous portions stay modest in calories.
| Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28 g) | 17 kcal | 2.9 g | 1 g | 0.1 g |
| 100 g (3.5 oz) | 61 kcal | 10.3 g | 3.6 g | 0.4 g |
| 4 oz (113 g) | 69 kcal | 11.7 g | 4.1 g | 0.5 g |
| 8 oz / ½ lb (227 g) | 138 kcal | 23.4 g | 8.2 g | 0.9 g |
| 1 lb (454 g) | 277 kcal | 46.7 g | 16.3 g | 1.8 g |
Data sourced from USDA FoodData Central Foundation Foods dataset (public domain, CC0). Laboratory food profile and analytical measurements verified under USDA FDC ID 330137.
View raw USDA laboratory entry →How plain nonfat greek yogurt compares to other dairy & eggs
Against the 40 dairy & eggs in this database, plain nonfat greek yogurt ranks 9th lowest in calories and 26th highest in protein. The category averages 243 kcal per 100 g, so this one is 75% below it. The lightest option in the category is milk, nonfat, fluid, with added vitamin a and vitamin d (fat free or skim) at 34 kcal per 100 g, and the protein leader is egg, white, dried at 79.9 g per 100 g.
| Dairy & Eggs (by calories) | Calories | Protein | kcal/g |
|---|---|---|---|
| 🥚 Eggs, Grade A, Large, egg white | 55 kcal | 10.7 g | 0.55 |
| 🥛 Milk, whole, 3.25% milkfat, with added vitamin D | 60 kcal | 3.3 g | 0.6 |
| 🥣 Yogurt, Greek, plain, nonfat (this page) | 61 kcal | 10.3 g | 0.61 |
| 🥛 Yogurt, plain, whole milk | 78 kcal | 3.8 g | 0.78 |
| 🥣 Yogurt, Greek, strawberry, nonfat | 83 kcal | 8.1 g | 0.83 |
Portion planning with plain nonfat greek yogurt
- 100 calories comes to about 164 g (5.8 oz).
- 20 g of protein takes about 194 g, bringing 118 kcal with it — that is 16.9 g of protein per 100 calories.
- Macro split by calories: 24% carbs, 70% protein, 6% fat.
Nutrient screening detail
The badges near the top of this page come from screening the per-100 g values against the FDA nutrient-content thresholds in 21 CFR 101.54–101.62. The regulations define those claims per reference serving rather than per 100 g, so treat these as a like-for-like comparison between foods, not as a statement about a product label:
- High protein — 10.3 g per 100 g (≥ 20% DV)
- Low fat — 0.4 g per 100 g (≤ 3 g)
- Low saturated fat — 0.1 g per 100 g (≤ 1 g)
- Low sodium — 36 mg per 100 g (≤ 140 mg)
- Keto-friendly — 3.6 g net carbs per 100 g (≤ 5 g)
Track plain nonfat greek yogurt for free
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Plain Nonfat Greek Yogurt FAQ & Nutrition Questions
How many calories and carbs are in 1 container / 5.3 oz (150 g) of plain nonfat greek yogurt?
One serving of 1 container / 5.3 oz (150 g) provides 92 calories, 5.4 g total carbs, 15.5 g protein, and 0.6 g fat.
How many calories and macros are in 1/2 cup (113 g) of plain nonfat greek yogurt?
1/2 cup (113 g) of plain nonfat greek yogurt provides 69 calories, 11.6 g protein, 4.1 g total carbs, and 0.5 g fat.
How many calories and macros are in 1/4 cup (57 g) of plain nonfat greek yogurt?
1/4 cup (57 g) of plain nonfat greek yogurt provides 35 calories, 5.9 g protein, 2.1 g total carbs, and 0.2 g fat.
How many calories and macros are in 1 cup / 8 oz (227 g) of plain nonfat greek yogurt?
1 cup / 8 oz (227 g) of plain nonfat greek yogurt provides 138 calories, 23.4 g protein, 8.2 g total carbs, and 0.9 g fat.
How many calories are in 100 g of plain nonfat greek yogurt?
Plain Nonfat Greek Yogurt contains 61 calories per 100 g, with 10.3 g protein, 3.6 g carbohydrate, and 0.4 g fat. Use the interactive calculator above to scale to any custom amount.
What is the USDA FoodData Central (FDC) ID for plain nonfat greek yogurt?
The official USDA FoodData Central ID for "Yogurt, Greek, plain, nonfat" is FDC ID: 330137. You can view the verified laboratory analytical record on the USDA FoodData Central Database.
What is the macronutrient breakdown of plain nonfat greek yogurt?
By calories, plain nonfat greek yogurt is approximately 24% carbohydrates, 70% protein, and 6% fat.
How many calories are in an ounce of plain nonfat greek yogurt?
One ounce (28 g) of plain nonfat greek yogurt has 17 calories, with 2.9 g protein, 1 g carbs and 0.1 g fat. Four ounces (113 g) comes to 69 calories, and a full pound (454 g) to 277 calories.
How much plain nonfat greek yogurt is 100 calories?
About 164 g of plain nonfat greek yogurt supplies 100 calories, because it carries 0.61 kcal per gram (low energy density). Low energy density — generous portions stay modest in calories.
How much plain nonfat greek yogurt do I need for 20 g of protein?
Roughly 194 g of plain nonfat greek yogurt, which also brings 118 calories with it. That works out to 16.9 g of protein per 100 calories.
Is plain nonfat greek yogurt high or low in calories for a dairy & egg?
Plain Nonfat Greek Yogurt sits 75% below the dairy & eggs average of 243 kcal per 100 g, ranking 9th lowest of 40 in this category.
Is this nutrition data free to use?
Yes. The data is sourced directly from USDA FoodData Central (CC0 public domain). Viewing and scaling portions here is 100% free with no sign-up — and you can log this food free in our online food diary.