Greek Yogurt: Calories, Nutrition & Healthier Swaps
73 kcal per 100 g · Nutri-Score A
sugar: low saturated fat: low salt: low fiber: low
Greek yogurt is strained of whey, so it has roughly twice the protein of regular yogurt and a thick, creamy texture.
Greek Yogurt nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: cup, 150 g |
|---|---|---|
| Calories | 73 kcal | 110 kcal |
| Protein | 10 g | 15 g |
| Fat | 2 g | 3 g |
| incl. saturated | 1.3 g | 2 g |
| Carbohydrates | 3.6 g | 5.4 g |
| incl. sugars | 3.6 g | 5.4 g |
| Fiber | 0 g | 0 g |
| Salt | 0.1 g | 0.2 g |
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.
Greek Yogurt: nutrition highlights
A serving (cup, 150 g) provides 15 g of protein — about 27% of the 56 g daily reference for a 70 kg (154 lb) adult (0.8 g per kg).
On the open Nutri-Score algorithm, Greek yogurt gets an A: one of the better picks in its category. The score weighs calories, sugar, saturated fat and salt against protein, fiber and the share of fruit, vegetables, legumes and nuts.
What to watch
- No red flags on the traffic light: sugar, salt and saturated fat per 100 g are all within the low-to-medium range.
How much movement is one serving?
One serving (cup, 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.
Healthier swaps for Greek Yogurt
There's no swap in our base that is clearly better at the same calories — Greek yogurt is already one of the better choices in its category.
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