Greek yogurt protein and calories: nonfat, low-fat and whole milk.
Greek yogurt is one of the easiest ways to add protein to a breakfast or snack, and the fat level changes its calories more than its protein. Here are the plain versions side by side, with regular yogurt for comparison.
2 min read
01 / Per 100 g
How much protein is in Greek yogurt?
Plain nonfat Greek yogurt has 10.2 g of protein and 59 calories per 100 g. Greek yogurt is strained to remove some of the whey, which makes it thicker and gives it about three times the protein of regular plain yogurt, 3.5 g per 100 g.
| Per 100 g | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Greek, plain, nonfat | 59 | 10.2 g | 3.6 g | 0.4 g |
| Greek, plain, low-fat | 73 | 9.9 g | 3.9 g | 1.9 g |
| Greek, plain, whole milk | 97 | 9 g | 4 g | 5 g |
| Regular plain yogurt, whole milk | 61 | 3.5 g | 4.7 g | 3.2 g |
02 / Per tub
In a 170 g tub.
| 170 g tub | Calories | Protein | Fat |
|---|---|---|---|
| Greek, plain, nonfat | 100 | 17 g | 0.7 g |
| Greek, plain, low-fat | 124 | 17 g | 3.3 g |
| Greek, plain, whole milk | 165 | 15 g | 8.5 g |
| Regular plain yogurt, whole milk | 104 | 6 g | 5.5 g |
Tub sizes differ by brand and country, often 150 g, 170 g or 200 g, and flavoured yogurts add sugar. The label on your tub is the number to use.
03 / What changes it
What changes the number.
- The fat level. Whole-milk Greek yogurt has 38 calories more per 100 g than nonfat, and about the same protein.
- Flavoured or plain. Fruit and sweetened yogurts add sugar and calories; plain yogurt with your own fruit lets you see how much.
- Toppings. 40 g of granola adds about 188 calories and a teaspoon of honey 21. See Greek yogurt with granola.
- Calcium. Straining also removes a little calcium: 110 mg per 100 g in nonfat Greek yogurt, against 121 mg in regular yogurt.
04 / Logging it
How to log yogurt.
In GymTribe, scan the barcode on the tub to log the label's numbers, or add it by hand with its weight. Yogurt recipes in the catalog include Greek yogurt with nuts, Greek yogurt smoothie and protein dahi bowl.
Keep it simple
Read the tub.
Plain Greek yogurts are close to each other on protein; the fat level and anything added to them are what change the number. These numbers are from USDA FoodData Central; they are estimates, not medical or clinical nutrition advice.
Try it in your own day.
