How Many Calories in Greek Yogurt? (Nonfat, 2%, Whole & Full Nutrition)

Calories in Greek Yogurt (Nonfat, 2%, Whole — Per Cup, Per 100g)

Greek yogurt is one of the highest-protein, lowest-calorie foods available. One cup (170g) of plain nonfat Greek yogurt has 100 calories and 17g protein — the same protein as 2.5 large eggs, for less than half the calories. Per USDA FoodData Central, plain nonfat Greek yogurt provides 59 kcal per 100g, 10g protein, 3.6g carbs, and 0.4g fat. The straining process that makes Greek yogurt removes whey and lactose, concentrating the protein and reducing the sugar. These are generic USDA values — brands vary, so check the label.

Why Greek Yogurt Has So Much Protein (and So Few Calories)

Greek yogurt is made by straining regular yogurt through cloth or a filter, removing the liquid whey. This process triples the protein (10g vs 3.5g per 100g) and cuts the carbs and sugar in half (3.6g vs 4.7g per 100g) compared to regular yogurt. The result is a thick, creamy yogurt with 17g of slow-digesting casein protein per cup — protein that keeps you full for 4–5 hours. The tradeoff: straining also removes some calcium, so regular yogurt has slightly more calcium per serving (121mg vs 110mg per 100g).

🥛 Full Nutrition Facts — Plain Nonfat Greek Yogurt (Per 100g and Per Cup 170g)

Complete nutrition facts for plain nonfat Greek yogurt, based on USDA FoodData Central reference values. Note the exceptionally high protein-to-calorie ratio.

🥛 Nonfat vs 2% vs Whole Greek Yogurt — Per 100g and Per Cup (170g)

Note: Brands vary. Straining method and milk fat percentage change the exact values — check the label.

🥛 Plain vs Vanilla vs Fruit-Flavored Greek Yogurt (Per 170g Container)

Flavored Greek yogurts add significant sugar and calories. A vanilla nonfat container has 45 more calories than plain; a fruit-flavored container has 50–60 more. The added sugar in flavored yogurt (8–16g per container) is the main concern — it spikes blood sugar and adds calories without protein or fiber. Always choose plain and add your own fruit.

🥛 Greek Yogurt Calories by Portion — Complete Chart

🥛 Greek Yogurt vs Regular Yogurt — Full Comparison (Per 100g)

Greek yogurt has nearly 3 times the protein of regular yogurt (10g vs 3.5g per 100g) and about half the sugar (3.2g vs 4.7g). The calories are similar, but Greek yogurt is far more satiating per calorie. Regular yogurt has slightly more calcium (121mg vs 110mg per 100g) because the straining process that makes Greek yogurt removes some calcium with the whey. For the full regular-yogurt guide, see Calories in Yogurt →

Bottom line: For protein, satiety, and weight loss, Greek yogurt wins. For maximum calcium per calorie, regular yogurt has a slight edge. For the complete regular-yogurt nutrition guide (including flavored, frozen, and dairy-free options), see our full Calories in Yogurt guide →

Greek Yogurt and Weight Loss — Practical Tips

Plain nonfat Greek yogurt is one of the best weight-loss foods you can eat. Here's how to use it effectively:

• Choose plain over flavored: Plain nonfat has 100 calories and 5.4g natural sugar. Vanilla has 145 calories and 13g sugar (8g added). Fruit-flavored has 150+ calories and 16g+ sugar. The 45–60 calorie difference per container adds up to 16,000–22,000 calories per year.
• Use the protein for satiety: 17g of protein per 100-calorie container is exceptional — it's the same protein as 2.5 eggs or 2.5 oz of chicken. The casein protein digests slowly over 4–5 hours, keeping you full far longer than carb-based snacks.
• Pair with fruit and nuts: Add ½ cup berries (40 cal, 4g fiber) and 10 almonds (70 cal, 2.5g protein) for a 210-calorie snack with 19.5g protein and 4g fiber — enough to replace a meal.
• Avoid granola: ¼ cup of granola adds 140 calories and 16g sugar — more than the yogurt itself. Use chia seeds (60 cal, 5g fiber) or a few nuts instead.
• Use it as a sour cream substitute: Plain nonfat Greek yogurt has the same tangy creaminess as sour cream for 1/6 the calories (100 cal vs 454 cal per cup) and 17g more protein.

For the full weight-loss guide, see Is Greek Yogurt Good for Weight Loss? → For your daily calorie and protein targets, use the Calorie Calculator and Protein Calculator. This is not medical advice — talk to your doctor.

Ask Lana

The questions everyone asks

Real answers, like a friend would give them — warm, honest, and always with your next tiny step.

Is Greek yogurt good for weight loss?

Yes — plain nonfat Greek yogurt has 100 calories and 17g protein per cup, making it one of the most satiating foods per calorie. See Is Greek Yogurt Good for Weight Loss? →

Plain or flavored Greek yogurt?

How do I track it?

Educational only — not medical advice. Talk to your doctor.

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