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Calories in Greek yogurt

About 100 kcal and 17 g protein in a 170 g pot of plain non-fat Greek yogurt.

Estimate per serving

1 pot (170 g) plain non-fat Greek yogurt

Calories

100 kcal

Protein

17 g

Carbs

6 g

Fat

0 g

Values are widely-accepted estimates and vary by brand, ripeness, cut, preparation and portion size.

Common serving sizes

ServingCaloriesProteinCarbsFat
100 g plain non-fat Greek yogurt59 kcal10 g3.6 g0 g
100 g plain 5% Greek yogurt97 kcal9 g4 g5 g
150 g flavoured Greek yogurt (avg)150 kcal11 g18 g3 g

Is greek yogurt good for meal planning?

Plain non-fat Greek yogurt is a strong protein source for the calories — comparable to chicken breast on a protein-per-calorie basis. It is also versatile in cooking.

Flavoured pots can carry a lot of added sugar. Plain yogurt with fruit or a little honey is usually lower calorie and just as enjoyable.

How to use greek yogurt in a meal plan

  • Bowl with berries, oats and a drizzle of honey
  • Use as a base for high-protein smoothies
  • Swap for sour cream on chilli, tacos or potatoes
  • Mix with herbs and lemon for a quick dip or sauce

How to track greek yogurt in GudFude

GudFude is a calorie tracker and meal planner. Add greek yogurt to a meal, pick the serving size that matches what you ate, and your daily totals update instantly. You can save it as a favourite so logging it next time takes one tap.

GudFude shows estimates for general guidance only. It is not medical advice and does not claim to publish a verified global food database. Check packet labels when accuracy matters.

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Frequently asked questions

+How much protein is in Greek yogurt?
Plain non-fat Greek yogurt has roughly 10 g of protein per 100 g, or about 17 g per 170 g pot.
+Is full-fat Greek yogurt worse for weight loss?
Not worse — just more calories per gram. Both fit a deficit if you account for them.
+Is Greek yogurt the same as regular yogurt?
No. Greek yogurt is strained, which removes water and concentrates protein. Calories per gram are similar but protein is much higher.
+Are these calorie values exact?
No. They are widely-accepted estimates for a typical portion. Exact calories vary by brand, ripeness, cut, preparation method and portion size. Use the value on your packet when you have one.