Greek Yogurt Calories and Nutrition Facts
Greek Yogurt has 94 calories per 100 g, with 8.8 g protein, 4.8 g carbs and 4.4 g fat. Official USDA analytical record: Yogurt, Greek, plain, whole milk (FDC ID: 2259794).
One standard serving of greek yogurt (1 container / 5.3 oz (150 g)) contains 141 calories, 13.2g protein, 7.2g total carbs (7.2g net carbs), and 6.6g fat. Per 100 grams, it supplies 94 calories.
Energy density
0.94 kcal/g
low
Protein / 100 kcal
9.4 g
satiety per calorie
Net carbs / 100 g
4.8 g
carbs minus fibre
100 kcal portion
106 g
≈ 3.7 oz
- Sugars
- 4.9g
- Fibre
- 0g
- Saturated fat
- 3.6g
- Sodium
- 51mg
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 | 141 kcal | 7.2 g | 7.2 g | 13.2 g | 6.6 g |
| 1 cup / 8 oz (227 g) | 227 g | 213 kcal | 10.9 g | 10.9 g | 20 g | 10 g |
| 1/2 cup (113 g) | 113 g | 106 kcal | 5.4 g | 5.4 g | 9.9 g | 5 g |
| 100 g | 100 g | 94 kcal | 4.8 g | 4.8 g | 8.8 g | 4.4 g |
Yogurt, Greek, plain, whole milk nutrition facts
The table below shows the complete nutritional profile for yogurt, greek, plain, whole milk 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 fat.
| Nutrient | Per 100 g | Per 1 container / 5.3 oz (150 g) | % DV* |
|---|---|---|---|
| Calories | 94 kcal | 141 kcal | — |
| Protein | 8.8 g | 13.2 g | 18% |
| Carbohydrate | 4.8 g | 7.2 g | 2% |
| Fat | 4.4 g | 6.6 g | 6% |
| Sugars | 3.3 g | 4.9 g | — |
| Fibre | 0 g | 0 g | 0% |
| Saturated fat | 2.4 g | 3.6 g | 12% |
| Sodium | 34 mg | 51 mg | 1% |
*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.
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 0.94 kcal per gram (low energy density), low energy density — generous portions stay modest in calories.
| Amount | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 oz (28 g) | 27 kcal | 2.5 g | 1.4 g | 1.2 g |
| 100 g (3.5 oz) | 94 kcal | 8.8 g | 4.8 g | 4.4 g |
| 4 oz (113 g) | 107 kcal | 10 g | 5.4 g | 5 g |
| 8 oz / ½ lb (227 g) | 213 kcal | 20 g | 10.9 g | 10 g |
| 1 lb (454 g) | 426 kcal | 39.9 g | 21.8 g | 20 g |
Data sourced from USDA FoodData Central Foundation Foods dataset (public domain, CC0). Laboratory food profile and analytical measurements verified under USDA FDC ID 2259794.
View raw USDA laboratory entry →How greek yogurt compares to other dairy & eggs
Against the 40 dairy & eggs in this database, greek yogurt ranks 13th lowest in calories and 28th highest in protein. The category averages 243 kcal per 100 g, so this one is 61% 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 |
|---|---|---|---|
| 🥣 Yogurt, Greek, strawberry, nonfat | 83 kcal | 8.1 g | 0.83 |
| 🧀 Cheese, cottage, lowfat, 2% milkfat | 84 kcal | 11 g | 0.84 |
| 🥣 Yogurt, Greek, plain, whole milk (this page) | 94 kcal | 8.8 g | 0.94 |
| 🧀 Cottage cheese, full fat, large or small curd | 103 kcal | 11.6 g | 1.03 |
| 🥚 Eggs, Grade A, Large, egg whole | 148 kcal | 12.4 g | 1.48 |
Portion planning with greek yogurt
- 100 calories comes to about 106 g (3.7 oz).
- 20 g of protein takes about 227 g, bringing 213 kcal with it — that is 9.4 g of protein per 100 calories.
- Macro split by calories: 20% carbs, 37% protein, 42% 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:
- Good source of protein — 8.8 g per 100 g (≥ 10% DV)
- Very low sodium — 34 mg per 100 g (≤ 35 mg)
- Keto-friendly — 4.8 g net carbs per 100 g (≤ 5 g)
Track greek yogurt for free
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Greek Yogurt FAQ & Nutrition Questions
How many calories and carbs are in 1 container / 5.3 oz (150 g) of greek yogurt?
One serving of 1 container / 5.3 oz (150 g) provides 141 calories, 7.2 g total carbs, 13.2 g protein, and 6.6 g fat.
How many calories and macros are in 1 cup / 8 oz (227 g) of greek yogurt?
1 cup / 8 oz (227 g) of greek yogurt provides 213 calories, 20 g protein, 10.9 g total carbs, and 10 g fat.
How many calories and macros are in 1/2 cup (113 g) of greek yogurt?
1/2 cup (113 g) of greek yogurt provides 106 calories, 9.9 g protein, 5.4 g total carbs, and 5 g fat.
How many calories are in 100 g of greek yogurt?
Greek Yogurt contains 94 calories per 100 g, with 8.8 g protein, 4.8 g carbohydrate, and 4.4 g fat. Use the interactive calculator above to scale to any custom amount.
What is the USDA FoodData Central (FDC) ID for greek yogurt?
The official USDA FoodData Central ID for "Yogurt, Greek, plain, whole milk" is FDC ID: 2259794. You can view the verified laboratory analytical record on the USDA FoodData Central Database.
What is the macronutrient breakdown of greek yogurt?
By calories, greek yogurt is approximately 20% carbohydrates, 37% protein, and 42% fat.
How many calories are in an ounce of greek yogurt?
One ounce (28 g) of greek yogurt has 27 calories, with 2.5 g protein, 1.4 g carbs and 1.2 g fat. Four ounces (113 g) comes to 107 calories, and a full pound (454 g) to 426 calories.
How much greek yogurt is 100 calories?
About 106 g of greek yogurt supplies 100 calories, because it carries 0.94 kcal per gram (low energy density). Low energy density — generous portions stay modest in calories.
How much greek yogurt do I need for 20 g of protein?
Roughly 227 g of greek yogurt, which also brings 213 calories with it. That works out to 9.4 g of protein per 100 calories.
Is greek yogurt high or low in calories for a dairy & egg?
Greek Yogurt sits 61% below the dairy & eggs average of 243 kcal per 100 g, ranking 13th 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.