Calories in Greek Yoghurt
Plain non-fat Greek yoghurt contains about 59 kcal and 10g of protein per 100g — one of the best protein-per-calorie ratios in everyday foods. Whole-milk Greek yoghurt is higher (97 kcal/100g) with similar protein.
Nutrition by portion size
| Portion | kcal | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| 100g plain non-fat | 59 | 3.6 | 10 | 0.4 | — |
| 170g cup non-fat (single serving) | 100 | 6 | 17 | 0.7 | — |
| 1 cup plain non-fat (245g) | 144 | 9 | 25 | 1 | — |
| 100g plain whole-milk | 97 | 4 | 9 | 5 | — |
| 170g whole-milk Greek (single serving) | 165 | 7 | 15 | 8.5 | — |
| 170g flavoured non-fat (sweetened) | 130 | 20 | 12 | 0 | — |
About these numbers
Greek yoghurt is the strained version of regular yoghurt — most of the whey (the liquid containing lactose) is removed, concentrating the protein. The result: ~10g protein per 100g for non-fat Greek vs ~3.5g for regular plain yoghurt. Calorie density: 59 kcal per 100g non-fat, 97 kcal whole-milk.
Protein quality is high (DIAAS score ~1.0 for casein, the dominant protein in dairy). Casein is slowly digested, producing 6–8 hours of sustained amino acid availability — making Greek yoghurt the standard "before bed" protein recommendation in muscle-preservation research (Trommelen 2016 Nutrients). For diabetes and weight management, plain (not flavoured) is essential. Flavoured varieties often contain 15–20g of added sugar per cup, doubling carb content and tripling glycemic load.
Use the calculators
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Frequently asked questions
- How many calories are in a serving of Greek yoghurt?
- A standard 170g cup of plain non-fat Greek yoghurt is ~100 kcal with 17g protein. Whole-milk plain is 165 kcal for 15g protein. Flavoured (sweetened) non-fat is typically 120–150 kcal with 11–13g protein but adds 15–20g of sugar. For protein-density tracking, plain non-fat Greek yoghurt is the gold standard everyday dairy.
- Is Greek yoghurt good for weight loss?
- Very. High satiety per calorie due to protein content (17g per typical cup) and casein's slow digestion. The 2014 Ortinau et al. study in Nutrition Journal showed afternoon Greek yoghurt snacking reduced subsequent dinner intake by ~100 kcal vs control. For cuts targeting 1.8–2.2 g/kg protein, Greek yoghurt is one of the easiest high-protein foods to integrate — single 170g cup delivers ~17g protein at only 100 kcal.
- Is full-fat or non-fat Greek yoghurt better?
- Depends on goal. For calorie restriction and maximum protein per calorie: non-fat. For satiety and ketogenic diets: full-fat. The 2019 Hu et al. dairy meta-analysis showed neither full-fat nor low-fat dairy was associated with cardiovascular disease, and both were associated with reduced T2D risk. The choice is dietary preference, not health-driven. For cuts targeting hard calorie limits, non-fat gives you more food volume per calorie budget.
- Can people with lactose intolerance eat Greek yoghurt?
- Often yes, in moderation. The straining process reduces lactose content by 50–70% compared to regular yoghurt. The remaining lactose is often well-tolerated because live cultures (Lactobacillus, Streptococcus) help digest it. Many lactose-intolerant individuals can eat 100–170g of Greek yoghurt without symptoms even when regular milk causes problems. Strained varieties (Skyr, labneh, traditional Greek straining) have the lowest residual lactose; ultra-filtered "high-protein" yoghurts vary.
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