Calories in Greek Yogurt: Nutrition Facts & Serving Sizes
Per 1 cup (8 oz)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Greek yogurt is one of the best high-protein dairy foods you can eat. One cup (227g) delivers 220 calories and an impressive 20.4g of protein, making it a go-to option for muscle building and recovery. Per 100g, the breakdown is 97 calories, 9g protein, 4g carbs, and 5g fat. The standout micronutrient is calcium at 100mg per 100g, supporting bone density and muscle contraction. Greek yogurt also provides 135mg of phosphorus, 9.7mcg of selenium, and 0.8mcg of vitamin B12 per 100g. The thick texture comes from straining out excess whey, which concentrates the protein and reduces carbs compared to regular yogurt. It works as a breakfast base, a post-workout snack, or a high-protein swap for sour cream in recipes.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (8 oz) | 220.2 | 20.4g | 9.1g | 11.4g | 0g |
| 100g | 97 | 9g | 4g | 5g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 97 | 5% |
| Protein | 9g | 18% |
| Total Fat | 5g | 6% |
| Saturated Fat | 2.4g | 12% |
| Total Carbohydrates | 4g | 1% |
| Dietary Fiber | 0g | |
| Sugars | 4g | 8% |
| Sodium | 35mg | 2% |
| Cholesterol | 13mg | 4% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 2.4g | 1% |
| Cholesterol | 13mg | 4% |
| Calcium | 100mg | 8% |
| Potassium | 141mg | 3% |
| Vitamin A | 2mcg | 0% |
| Vitamin B6 | 0.1mg | 6% |
| Vitamin B12 | 0.8mcg | 33% |
| Magnesium | 11mg | 3% |
| Phosphorus | 135mg | 11% |
| Zinc | 0.5mg | 5% |
| Selenium | 9.7mcg | 18% |
| Folate | 5mcg | 1% |
| Riboflavin (B2) | 0.3mg | 23% |
| Niacin (B3) | 0.2mg | 1% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Greek Yogurt
Greek yogurt earns its place as a fitness staple because of its protein density. With 9g of protein per 100g and 20.4g per full cup, it rivals chicken breast for protein per calorie in a dairy format. The protein is a complete source, meaning it contains all essential amino acids including leucine, which directly stimulates muscle protein synthesis after training.
The calcium content (100mg per 100g) supports bone health, which matters long-term for anyone lifting heavy weights. Phosphorus (135mg per 100g) works alongside calcium in bone mineral density and plays a role in ATP production, the energy currency your muscles use during exercise.
Greek yogurt also contains live active cultures that support gut health. A healthy gut microbiome is increasingly linked to better nutrient absorption, reduced inflammation, and improved immune function. The selenium content (9.7mcg per 100g) acts as a cofactor for antioxidant enzymes, helping manage the oxidative stress that comes with high training volumes. Vitamin B12 (0.8mcg per 100g) supports red blood cell production and nerve function, both of which impact energy levels and performance.
Dietary Considerations
Greek yogurt is gluten-free and vegetarian, but not suitable for vegans or those with dairy allergies. The plain whole-milk version is keto-compatible with only 4g carbs per 100g. Low-fat versions reduce calories but also change the fat-to-carb ratio. Greek yogurt fits well into high-protein, calorie-deficit, Mediterranean, and flexible dieting approaches. For lactose-sensitive individuals, the straining process removes most of the lactose, so many people who struggle with regular milk can tolerate Greek yogurt. Always choose plain varieties to avoid added sugars common in flavored versions.
Daily Intake (100g)
100g of greek yogurt provides 5% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in Greek yogurt?
Greek yogurt contains 97 calories per 100g. One cup (227g) has about 220 calories. The exact count depends on fat content: full-fat is higher, non-fat versions are lower.
Is Greek yogurt good for weight loss?
Yes. Greek yogurt is excellent for weight loss due to its high protein content (9g per 100g) and relatively low calorie density. High-protein foods increase satiety and help preserve muscle mass during a calorie deficit.
How much protein is in Greek yogurt?
Greek yogurt has 9g of protein per 100g. One full cup (227g) provides 20.4g of protein, making it one of the best non-meat protein sources available.
Is Greek yogurt keto-friendly?
Yes, plain Greek yogurt is keto-friendly with only 4g of carbs per 100g. One cup adds about 9.1g of carbs. Choose plain, full-fat versions and avoid flavored or sweetened varieties which can add significant carbs.
What is the difference between Greek yogurt and regular yogurt?
Greek yogurt is strained to remove excess whey, resulting in a thicker texture, higher protein content, and lower carb count than regular yogurt. Regular yogurt has more liquid, fewer proteins, and more lactose per gram.
Can you eat Greek yogurt after a workout?
Absolutely. Greek yogurt is an excellent post-workout food. One cup delivers over 20g of complete protein to support muscle repair and recovery. Add fruit or honey for carbs to replenish glycogen stores.
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