Calories in greek yogurt
Greek yogurt (plain, nonfat) contains 59 calories per 100g, with 10.2g of protein, 0.4g of fat and 3.6g of carbohydrates. One pot (170g) comes to roughly 100 calories.
Calculate calories by quantity
Total weight: 170g
Calories by number of servings
Based on 1 pot (170g) at 100 kcal per serving.
| 1 pot | 170g | 100 kcal |
|---|---|---|
| 2 pots | 340g | 201 kcal |
| 3 pots | 510g | 301 kcal |
| 4 pots | 680g | 401 kcal |
| 5 pots | 850g | 502 kcal |
| 6 pots | 1,020g | 602 kcal |
| 8 pots | 1,360g | 802 kcal |
| 10 pots | 1,700g | 1,003 kcal |
Calories by serving size
Based on 59 kcal per 100g (plain, nonfat).
| 100g | 59 kcal |
|---|---|
| 1 pot (170g) | 100 kcal |
Full nutrition facts
Per 100g, plain, nonfat.
| Energy | 59 kcal |
|---|---|
| Protein | 10.2 g |
| Total fat | 0.4 g |
| Saturated fat | 0.1 g |
| Carbohydrate | 3.6 g |
| Sugars | 3.2 g |
| Fibre | 0 g |
| Sodium | 36 mg |
| Cholesterol | 5 mg |
| Potassium | 141 mg |
How this fits a day of eating
A 170g pot of plain nonfat Greek yogurt is about 100 calories, 5% of a 2,000 calorie day, with 17g of protein. That protein-to-calorie ratio rivals chicken breast, which makes it one of the most useful breakfast and snack foods when you are trying to eat more protein in a deficit.
Flavoured and full-fat versions are very different foods. Whole-milk plain Greek yogurt has its own page: about 97 calories per 100g, against 59 here. Sweetened fruit versions often contain two to three times the sugar of plain.
Common questions
How many calories are in Greek yogurt?
Plain nonfat Greek yogurt has about 59 calories per 100g, with 10g of protein and under 4g of carbohydrate. A standard 170g pot comes to roughly 100 calories and 17g of protein. Low-fat and whole-milk versions are higher in calories, and sweetened flavours add sugar, so check the specific label.
Is Greek yogurt good for weight loss?
Plain nonfat Greek yogurt is one of the most protein-dense dairy foods, providing about 17g of protein for 100 calories in a 170g pot. Protein helps with fullness and muscle retention in a calorie deficit. Choosing plain yogurt and adding fruit yourself keeps sugar and calories lower than most flavoured options.
What is the difference between Greek yogurt and regular yogurt?
Greek yogurt is strained to remove much of the liquid whey, which makes it thicker and concentrates the protein. Plain nonfat Greek yogurt has about 10g of protein per 100g, while regular plain nonfat yogurt has closer to 6g. Straining also lowers the carbohydrate content, since some lactose leaves with the whey.
How many calories are in 3 pots?
1 pot has about 100 calories, so 2 pots come to roughly 201 and 3 pots to 301. The same maths keeps going: 5 pots are about 502 and ten about 1,003. Use the quantity calculator above for any number up to 20.
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Nutrition values from USDA FoodData Central, FDC ID 170894, per 100g unless stated. Calorie needs vary by person.