How Many Calories in Greek Yogurt? Nutrition Facts & Macros
One container of Greek yogurt (170g) has 165 calories
Protein 15.3g · Carbs 6.8g · Fat 8.5g
Greek yogurt is a thicker, creamier version of regular yogurt — strained to remove whey, which concentrates its protein content. Whether you eat it for breakfast, as a snack, or use it in cooking, knowing the exact nutrition facts helps. Here's everything you need to know about Greek yogurt calories and macros, based on USDA data. Whole milk Greek yogurt is about 81% water.
406 kJ · per 100g · Water: 81.3 g
Calorie Calculator: Greek Yogurt (Whole Milk)
170 g Greek Yogurt (Whole Milk) contains 165 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 container (170g) | 165 kcal | 15.3g | 6.8g | 8.5g |
| 1 cup (245g) | 238 kcal | 22.1g | 9.8g | 12.3g |
| 100 grams | 97 kcal | 9g | 4g | 5g |
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| Greek Yogurt (Whole Milk) | per 100g |
|---|---|
| Calories | 97 kcal |
| Protein | 9 g |
| Fat | 5 g |
| Carbs | 3.98 g |
| Fiber | 0 g |
| Sugar | 4 g |
| Sodium | 35 mg |
| Potassium | 141 mg |
| Phosphorus | 135 mg |
| Water | 81.3 g |
Source: USDA FoodData Central (FDC ID: 171304) · Data verified April 2026
Variations
Low-fat Greek yogurt
73 calories per 100g with 9.95g protein and only 1.92g fat. Nearly the same protein as whole milk but 25% fewer calories. A popular choice for high-protein, low-fat diets.
Non-fat Greek yogurt
59 calories per 100g — the lowest-calorie option. Still high in protein (~10g per 100g). Zero fat means less creaminess, but maximum protein-to-calorie ratio. Best choice for strict calorie counting.
Fruit-flavored Greek yogurt
About 105 calories per 100g due to added fruit and sugar. Carbs jump to ~12g per 100g (vs 3.98g plain). Protein drops slightly to ~8g. If watching sugar, choose plain and add your own fresh fruit.
Frequently Asked Questions
How many calories are in Greek yogurt?
One container (170g) of whole milk Greek yogurt contains approximately 165 calories. Per 100g, it has 97 calories. Low-fat Greek yogurt has fewer — about 73 kcal per 100g, and non-fat Greek yogurt has about 59 kcal per 100g.
How much protein is in Greek yogurt?
Greek yogurt contains 9g of protein per 100g — nearly 3x more than regular yogurt (3.47g). One container (170g) provides about 15.3g of protein. The high protein content makes it a favorite for athletes and people trying to increase satiety.
Greek yogurt vs regular yogurt — what's the difference?
Greek yogurt: 97 kcal, 9g protein, 3.98g carbs, 5g fat per 100g. Regular yogurt: 61 kcal, 3.47g protein, 4.66g carbs, 3.25g fat. Greek yogurt has nearly 3x the protein and fewer carbs due to straining. Regular yogurt is lighter in calories. Choose Greek for protein, regular for fewer calories.
How many carbs are in Greek yogurt?
Whole milk Greek yogurt has only 3.98g of carbs per 100g — less than regular yogurt (4.66g). Most of the carbs come from natural lactose sugar (about 4g). Plain Greek yogurt is relatively low-carb; flavored varieties can have 12-15g of carbs per 100g due to added sugar.
Is Greek yogurt good for weight loss?
Greek yogurt is excellent for weight loss thanks to its high protein content (9g per 100g), which strongly promotes satiety. At 97 kcal per 100g, it's moderate in calories while being very filling. Opt for plain non-fat (59 kcal per 100g) for lowest calories, or whole milk for maximum satiety. Avoid sweetened varieties.
Does Greek yogurt have probiotics?
Yes, Greek yogurt typically contains live active cultures (probiotics) including Lactobacillus and Streptococcus thermophilus. These support gut health and digestion. Look for 'live and active cultures' on the label. The straining process doesn't remove probiotics — Greek yogurt has a similar probiotic content to regular yogurt.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Greek Yogurt (Whole Milk) | 97 | 9g | 3.98g | 5g |
| Yogurt | 61 | 3.47g | 4.66g | 3.25g |
| Cottage Cheese | 98 | 11.12g | 3.38g | 4.3g |
| Milk (Whole) | 61 | 3.15g | 4.8g | 3.25g |
| Honey | 304 | 0.3g | 82.4g | 0g |
| Blueberry | 57 | 0.74g | 14.49g | 0.33g |
per 100g
Greek yogurt has 97 kcal per 100g with an impressive 9g of protein — nearly 3x more than regular yogurt. With only 3.98g of carbs, it's a high-protein, lower-carb dairy option.
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