Greek Yogurt Nutrition Facts: Calories, Vitamins & Minerals
Greek Yogurt nutrition facts per 100 g and per serving
Figures are for: Greek yogurt 2%
| Nutrient | Per 100 g | Serving: container, 150 g |
|---|---|---|
| Calories | 73 kcal | 110 kcal |
| Energy (kilojoules) | 305 kJ | 458 kJ |
| Protein | 10 g | 15 g |
| Fat | 2 g | 3 g |
| incl. saturated | 1.3 g | 2 g |
| Total carbohydrates | 3.6 g | 5.4 g |
| incl. sugars | 3.6 g | 5.4 g |
| incl. fiber | 0 g | 0 g |
| Salt | 0.1 g | 0.2 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
73 kcal (305 kJ) per 100 g · P/F/C 10/2/3.6 g
Serving (container, 150 g) — 110 kcal (458 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: low salt: low fiber: low
Is Greek yogurt healthy?
Yes. On its nutrient profile, Greek yogurt is a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- All green on the traffic light: 3.6 g sugar, 0.1 g salt and 1.3 g saturated fat per 100 g.
- Protein: 15 g per serving — 27% of the 56 g daily reference for a 70 kg (154 lb) adult.
A typical serving (container, 150 g) has 110 kcal, 15 g protein, 3 g fat and 5.4 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Greek yogurt is strained of whey, so it has roughly twice the protein of regular yogurt and a thick, creamy texture.
protein 55%fat 25%carbs 20%
Vitamins and minerals in Greek yogurt
Per 100 g, the standouts are selenium — 12 mcg, 23% of the Daily Value; vitamin B12 — 0.52 mcg, 22% of the Daily Value; riboflavin — 0.23 mg, 18% of the Daily Value.
| Nutrient | Per 100 g | Serving: container, 150 g | % DV |
|---|---|---|---|
| Vitamin A | 90 mcg | 135 mcg | 15% |
| Thiamin (B1) | 0.04 mg | 0.07 mg | 6% |
| Riboflavin (B2) | 0.23 mg | 0.35 mg | 27% |
| Vitamin B6 | 0.06 mg | 0.08 mg | 5% |
| Folate (B9) | 12 mcg | 18 mcg | 5% |
| Vitamin B12 | 0.52 mcg | 0.78 mcg | 33% |
| Potassium | 141 mg | 212 mg | 5% |
| Calcium | 115 mg | 173 mg | 13% |
| Magnesium | 11 mg | 17 mg | 4% |
| Phosphorus | 137 mg | 206 mg | 16% |
| Zinc | 0.6 mg | 0.9 mg | 8% |
| Copper | 0.02 mg | 0.03 mg | 3% |
| Selenium | 12 mcg | 19 mcg | 34% |
| Cholesterol | 10 mg | 15 mg | 5% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Yogurt, Greek, plain, lowfat” (FDC ID 170903, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Greek Yogurt calories by weight, 50–300 g
150 g of Greek yogurt has 110 calories and 200 g has 146. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g |
|---|---|---|
| 50 g | 37 | 5 / 1 / 1.8 |
| 100 g | 73 | 10 / 2 / 3.6 |
| 150 g — typical serving | 110 | 15 / 3 / 5.4 |
| 200 g | 146 | 20 / 4 / 7.2 |
| 250 g | 183 | 25 / 5 / 9 |
| 300 g | 219 | 30 / 6 / 11 |
Free to reuse with a link to the source, CC BY 4.0
Calories in Greek yogurt by spoon and serving
| Measure | Kcal | P / F / C, g |
|---|---|---|
| 1 teaspoon (5.1 g) | 3.7 | 0.5 / 0.1 / 0.2 |
| 1 tablespoon (15.4 g) | 11 | 1.5 / 0.3 / 0.6 |
| container, 150 g | 110 | 15 / 3 / 5.4 |
How we count
Piece weights are averages. Spoons are level US measures: 1 tsp = 4.9 ml, 1 tbsp = 14.8 ml, 1 cup = 240 ml; the weight follows the density of the food (USDA FoodData Central measure weights). The diary uses the same measures — log a portion in pieces, spoons or grams.
Try it with your numbers
Portion → calories and macros
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Greek Yogurt: calories by type
“Calories per 100 g” depends on the kind: fat level, variety, what's added. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Fat-free Greek yogurt | 59 | 10 / 0.4 / 3.6 |
| Greek yogurt with berries | 71 | 6.6 / 1.4 / 8.9 |
| Greek yogurt 2% | 73 | 10 / 2 / 3.6 |
| Greek yogurt 5% | 97 | 9 / 5 / 3.9 |
| Greek yogurt with honey | 125 | 7.5 / 4.5 / 14 |
Calories in dishes with Greek yogurt
| Dish | Serving | Kcal per serving | Greek Yogurt in it |
|---|---|---|---|
| Greek yogurt with berries | 240 g | 170 | ≈151 g |
| Granola with yogurt and berries | 260 g | 387 | ≈150 g |
| Cottage cheese dessert with berries | 240 g | 238 | ≈50 g |
How we count
Dishes are estimated from typical restaurant and home recipes — a specific kitchen will differ.
How much movement is one serving?
A serving (container, 150 g) is 110 kcal — roughly 36 min of easy walking or 14 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Greek Yogurt: swaps and alternatives
No need to swap: Greek yogurt already gets grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 3.6 g (red is over 22.5 g), saturated fat 1.3 g (over 5 g) and salt 0.1 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
What to pair Greek yogurt with
A serving of Greek yogurt has no fiber (the WHO suggests at least 25 g a day); that's easy to make up on the same plate:
- Raspberries, 120 g — +4.4 g fiber, 55 kcal.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 150 g, a typical serving of Greek yogurt.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Greek Yogurt | A | 110 | 15 | 0 |
| Skyr | A | 93 | 17 | 0 |
Greek Yogurt vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Plain Yogurt | 60 | 4.3 / 3.2 / 4 |
| Greek Yogurt | 73 | 10 / 2 / 3.6 |
| Cottage Cheese | 121 | 17 / 5 / 1.8 |
| Ricotta | 174 | 11 / 13 / 3 |
| Feta | 264 | 14 / 21 / 4.1 |
| Mozzarella | 280 | 22 / 21 / 2.2 |
| Queso Fresco | 299 | 18 / 24 / 3 |
Greek Yogurt: head-to-head comparisons
FAQ
How many calories are in 100 g of Greek yogurt?
100 g of Greek yogurt has 73 calories, with 10 g protein, 2 g fat and 3.6 g carbohydrates.
How many calories are in a serving of Greek yogurt?
A serving (container, 150 g) has 110 calories: 15 g protein, 3 g fat and 5.4 g carbs.
What are the macros of Greek yogurt?
Per 100 g: 10 g protein, 3.6 g carbs and 2 g fat. By calories that's about 55% protein, 20% carbs and 25% fat.
How long do you have to walk to burn a serving of Greek yogurt?
About 36 min of easy walking or 14 min of cycling for a 70 kg (154 lb) person — that's the 110 calories in a serving (container, 150 g).
What vitamins and minerals are in Greek yogurt?
Per 100 g, Greek yogurt is richest in selenium (12 mcg, 23% DV), vitamin B12 (0.52 mcg, 22% DV), riboflavin (0.23 mg, 18% DV) — from USDA FoodData Central record 170903.
How many calories are in a tablespoon of Greek yogurt?
A level US tablespoon (14.8 ml, about 15.4 g) has 11 calories; a teaspoon (4.9 ml, 5.1 g) has 3.7.
How much fiber is in Greek yogurt?
None: dietary fiber comes from plant foods and mushrooms — vegetables, fruit, grains, beans and nuts.
How do the calories in Greek yogurt change with the type?
Per 100 g it ranges from 59 kcal (fat-free Greek yogurt) to 125 kcal (Greek yogurt with honey); Greek yogurt 2% is in between, at 73 kcal.
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