Plain Greek Yogurt Varies by Fat Level
USDA plain Greek yogurt references on this calculator span 9.0–10.2g protein per 100g depending on fat level — not one universal number. Nonfat plain (FDC #170894) lists 59 kcal, 10.2g protein; whole milk plain (FDC #171304) lists 97 kcal, 9.0g protein; low-fat plain (FDC #170903) lists 73 kcal, 10.0g protein [1][2][3].
Flavored cups, protein-fortified products, and branded formulations are separate foods — use your package Nutrition Facts label when it differs from these generic USDA plain references.
For regular (non-Greek) yogurt comparisons, see the [Yogurt Nutrition Calculator](/tools/yogurt-nutrition-calculator/).
Why Greek Yogurt Protein Differs From Regular Yogurt
Greek yogurt is strained to remove excess whey, concentrating protein and fat per 100g compared with many regular yogurts. Plain nonfat Greek lists 10.2g protein per 100g vs 5.7g for plain nonfat regular yogurt in USDA data [1][4].
Straining also reduces carbohydrates relative to many regular yogurts at the same fat level — but calories rise with fat content, so whole-milk Greek has fewer grams of protein per calorie than nonfat Greek.
Using Your Yogurt Nutrition Label
Packaged Greek yogurt labels list serving size in grams or ounces, servings per container, protein, calories, total sugars, and (on modern labels) added sugars. For a specific brand cup, weigh or read the label serving and enter that gram amount in the calculator.
Container weights commonly range 150–200g — a 170g cup and a 200g (7 oz) cup are not interchangeable without adjusting the logged weight.
Plain Greek Yogurt by Fat Level (per 100g)
| Type | Protein (g) | Calories | Fat (g) | Sugar (g) | Calcium (mg) |
|---|---|---|---|---|---|
| Nonfat plain | 10.2 | 59 | 0.4 | 3.2 | 110 |
| Low-fat plain | 10.0 | 73 | 1.9 | 3.6 | 115 |
| Whole milk plain | 9.0 | 97 | 5.0 | 4.0 | 100 |
Practical Tips for Greek Yogurt
- 1
Select nonfat, low-fat, or whole plain to match the product you ate — fat level changes calories more than protein per 100g.
- 2
1 cup = 245g is the USDA yogurt cup reference used here; tbsp ≈ 15.3g (245g ÷ 16). Weigh in grams when your brand differs.
- 3
170g is a common retail single-serve size, but 150g and 200g containers are also widely sold — check your label.
Frequently Asked Questions — Greek Yogurt
How much protein is in Greek yogurt?
How much protein is in 1 cup of Greek yogurt?
Is nonfat Greek yogurt higher in protein than whole-milk Greek?
Does all Greek yogurt have the same protein?
Important Notice
Values reference USDA FoodData Central plain Greek yogurt records unless noted. Flavored, fortified, and branded products may differ — use your package Nutrition Facts when available. This tool supports food journaling — not medical or dietary advice.
About the Author
Certified fitness professional and nutrition researcher with over 10 years of experience in the fitness and wellness industry. Founder of Food Nutrify, dedicated to making accurate, science-backed nutrition data accessible to everyone through free, easy-to-use calculators.
References & Sources
- [1] USDA FoodData Central (2024). Yogurt, Greek, plain, nonfat — FDC #170894. U.S. Department of Agriculture, Agricultural Research Service.
- [2] USDA FoodData Central (2024). Yogurt, Greek, plain, whole milk — FDC #171304. U.S. Department of Agriculture, Agricultural Research Service.
- [3] USDA FoodData Central (2024). Yogurt, Greek, plain, lowfat — FDC #170903. U.S. Department of Agriculture, Agricultural Research Service.
- [4] USDA FoodData Central (2024). Yogurt, plain, skim milk — from yogurt-nutrition-calculator nonfat variant. U.S. Department of Agriculture, Agricultural Research Service.