Calories in greek yogurt (non-fat)
Calories, protein, carbohydrate and fat per 100 g and per serving, from the USDA reference database — plus what actually changes the number on your plate.
Short answer
100 g of greek yogurt (non-fat) contains 59 kcal, with 10.2 g of protein, 3.6 g of carbohydrate and 0.4 g of fat.
A typical serving — 1 cup, about 245 g — is roughly 145 kcal.
That makes it a low-calorie food: you can eat a large portion for very little.
Nutrition facts
| Nutrient | Per 100 g | 1 cup (245 g) |
|---|---|---|
| Calories | 59 kcal | 145 kcal |
| Protein | 10.2 g | 25 g |
| Carbohydrates | 3.6 g | 8.8 g |
| Sugars | 3.2 g | 7.9 g |
| Fibre | 0 g | 0 g |
| Fat | 0.4 g | 1 g |
| Saturated fat | 0.1 g | 0.3 g |
| Cholesterol | 5 mg | 12 mg |
| Sodium | 36 mg | 88 mg |
| Potassium | 141 mg | 346 mg |
| Calcium | 110 mg | 270 mg |
| Iron | 0.1 mg | 0.2 mg |
| Vitamin C | 0 mg | 0 mg |
| Water | 85 g | 209 g |
Calories per serving
| Serving | Weight | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|---|
| 1 cup | 245 g | 145 | 25 g | 8.8 g | 1 g |
| 1 pot | 170 g | 100 | 17.3 g | 6.1 g | 0.7 g |
Photograph it instead of looking it up
Wellix identifies greek yogurt on your plate, estimates the portion and logs calories, protein, carbs and fat in seconds. Free to start on iPhone and Android.
Calories by weight
Use this table when you know the weight but not the serving:
| Amount | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| 25 g | 15 | 2.5 g | 0.9 g | 0.1 g |
| 50 g | 30 | 5.1 g | 1.8 g | 0.2 g |
| 100 g | 59 | 10.2 g | 3.6 g | 0.4 g |
| 150 g | 89 | 15.3 g | 5.4 g | 0.6 g |
| 200 g | 118 | 20.4 g | 7.2 g | 0.8 g |
| 250 g | 148 | 25.5 g | 9 g | 1 g |
| 300 g | 177 | 30.6 g | 10.8 g | 1.2 g |
Where the calories come from
Calories come from three macronutrients: protein and carbohydrate at 4 kcal per gram, fat at 9 kcal per gram. For greek yogurt (non-fat) the split is:
- Protein: 10.2 g × 4 = 41 kcal — 69% of calories
- Carbohydrates: 3.6 g × 4 = 14 kcal — 25% of calories
- Fat: 0.4 g × 9 = 4 kcal — 6% of calories
- Most of the energy in greek yogurt (non-fat) comes from protein (69% of calories).
- With 10.2 g of protein per 100 g it counts as a high-protein food.
- That is 17.3 g of protein per 100 kcal — a useful number when protein is your target.
- It is 85% water, which is why it is so light for its size.
- For 200 kcal you can eat about 340 g.
Compare preparations
The same food, prepared differently. Cooking removes water (so calories per 100 g rise), adds fat (so they rise further), or both.
| Preparation | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| Greek yogurt (non-fat)this page | 59 | 10.2 g | 3.6 g | 0.4 g |
| Greek yogurt (whole milk) | 97 | 9 g | 4 g | 5 g |
What actually changes the number
Non-fat Greek yogurt is 59 kcal and 10 g protein per 100 g — the highest protein-to-calorie ratio of any common dairy food. Flavoured versions typically add 10–15 g of sugar per pot, doubling the calories.
How accurate are these numbers?
The values on this page are reference averages from the USDA FoodData Central database (SR Legacy release), measured on samples of greek yogurt as sold and prepared in the United States. Your portion will differ: produce varies by variety and ripeness, meat by cut and trim, and anything cooked by the fat and water it gained or lost.
For most foods the per-100 g figure is reliable to within about 10%. The larger uncertainty is almost always the weight of what is on your plate and the cooking fat you cannot see — the two things worth checking before you worry about the database.
How accurate are AI calorie counting apps? →
Related foods
Frequently asked questions
How many calories are in 100 g of greek yogurt?
100 g of greek yogurt (non-fat) contains 59 kcal (10.2 g protein, 3.6 g carbohydrate, 0.4 g fat), according to USDA reference data.
How many calories are in a serving of greek yogurt?
A typical serving of greek yogurt — 1 cup, about 245 g — has roughly 145 kcal. Weigh your own portion once to see how it compares; serving sizes vary more than the food does.
How much protein is in greek yogurt?
Greek yogurt (non-fat): 10.2 g of protein per 100 g, which is high. Foods above about 15–20 g per 100 g, or where protein supplies a third or more of the calories, are usually considered high-protein.
What amount of greek yogurt equals 200 kcal?
At 59 kcal per 100 g, about 340 g of greek yogurt equals 200 kcal.
Can I track greek yogurt by taking a photo?
Yes. A photo calorie app like Wellix identifies greek yogurt on the plate and estimates the portion from the image. The estimate is most accurate when you confirm the weight or the count, and tell the app about anything the camera cannot see — cooking oil, butter, dressings and sauces.
Source
Nutrition data: U.S. Department of Agriculture, FoodData Central — SR Legacy, FDC ID 170894: "Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)". Values are per 100 g of edible portion. Serving weights are USDA household measures or typical retail sizes; check the label where one exists. View the USDA record.
Wellix provides general nutrition information and is not medical advice. Nutrition values are reference averages and individual foods vary. Consult a qualified healthcare professional before making significant dietary changes.
Photograph it instead of looking it up
Wellix identifies greek yogurt on your plate, estimates the portion and logs calories, protein, carbs and fat in seconds. Free to start on iPhone and Android.
