Calories in 100g Greek yogurt = 59 kcal | Nutrition

100g of Greek yogurt, plain, nonfat contains 59 kcal of calories. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.

Calories in 100g Greek yogurt Calculator

100g of Greek yogurt, plain, nonfat contains 59 kcal of calories. Use the converter above to calculate any weight, volume, or household serving, then compare the tables below. All values from USDA FoodData Central.

Result

100g Greek yogurt Calories

59 kcal calories

Computed from 100 g of food and USDA FoodData Central reference.

Reverse Calculation

Calories target to food amount

100 g (3.53 oz, 0.4 cups)

Reverse math uses 59 kcal calories per 100 g from USDA FoodData Central reference.

Greek yogurt Macros by Serving Size

Serving	Gram Equivalent	Calories (kcal)	Protein	Carbohydrates	Fat
50 g	50 g	29.5	5.1 g	1.8 g	0.2 g
75 g	75 g	44.3	7.7 g	2.7 g	0.3 g
100 g	100 g	59	10.2 g	3.6 g	0.4 g
150 g	150 g	88.5	15.3 g	5.4 g	0.6 g
200 g	200 g	118	20.4 g	7.2 g	0.8 g
250 g	250 g	147.5	25.5 g	9 g	1 g

Greek yogurt Macros by Common Serving

Serving	Weight	Calories	Protein	Carbs	Fat
Small weighed portion	75 g	44	7.7 g	2.7 g	0.3 g
Standard 100g reference	100 g	59	10.2 g	3.6 g	0.4 g
Large weighed portion	150 g	89	15.3 g	5.4 g	0.6 g

Greek yogurt Calories Range Around 100g

Serving	Gram Equivalent	Calories	Calories
50 g	50 g	30	30
75 g	75 g	44	44
100 g	100 g	59	59
150 g	150 g	89	89
200 g	200 g	118	118
250 g	250 g	148	148

Greek yogurt Macros by Volume Measure

Volume Measure	Equivalent Weight	Calories (kcal)	Protein	Carbs	Fat
1 US teaspoon	5.2 g	3.1	0.5 g	0.2 g	0 g
1 US tablespoon	15.5 g	9.1	1.6 g	0.6 g	0.1 g
1 US fluid ounce	31.1 g	18.3	3.2 g	1.1 g	0.1 g
1/4 US cup	62.1 g	36.6	6.3 g	2.2 g	0.2 g
1/3 US cup	82.8 g	48.9	8.4 g	3 g	0.3 g
1/2 US cup	124.2 g	73.3	12.7 g	4.5 g	0.5 g
1 US cup	248.4 g	146.6	25.3 g	8.9 g	1 g
1 US pint	496.8 g	293.1	50.7 g	17.9 g	2 g
1 US quart	993.7 g	586.3	101.4 g	35.8 g	4 g
1 US gallon	3974.7 g	2345.1	405.4 g	143.1 g	15.9 g
100 mL	105 g	62	10.7 g	3.8 g	0.4 g
1 liter	1050 g	619.5	107.1 g	37.8 g	4.2 g

Greek yogurt Prep-State Logging Check

Prep State	Weight	Calories	Concentration
Raw	100 g	59 kcal	59 kcal/100 g
Cooked data not listed	Use cooked USDA entry	Do not infer	Separate cooked record preferred

Greek yogurt Nutrient Efficiency Per Calorie

Nutrient	Per 100 g	Per 100 kcal	% Daily Value (per 100 g)
Protein	10.2 g	17.29 g/100 kcal	20.4%
Carbs	3.6 g	6.1 g/100 kcal	1.3%
Fat	0.4 g	0.68 g/100 kcal	0.5%

Greek yogurt Dietary Profile

Greek yogurt is a versatile food suitable for most dietary patterns. Check macros above for your specific dietary requirements.

Greek yogurt Benefit Signals

Low-carb base: Low carbohydrate level can fit low-carb meal planning. Basis: carbs <= 5 g per 100 g.

Greek yogurt Daily Nutrient Coverage

Nutrient	This serving	Reference	Coverage	Signal
Protein	10 g	50 g	20%	Strong contribution
Sodium	0 mg	2300 mg	0%	Low limit contribution
Potassium	0 mg	4700 mg	0%	Starter contribution

Smart Calories Substitutes for Greek yogurt

Food	Equivalent portion	Category	Protein delta	Calorie delta	Sodium delta
Milk	97 g	Dairy	-7.2 g	+0 kcal	+0 mg
Milk	169 g	Dairy	-4.5 g	+0 kcal	+0 mg
Almond milk	454 g	Dairy	-8.4 g	+0 kcal	+0 mg
Egg	41 g	Dairy	-5 g	+0 kcal	+59 mg
Egg white	113 g	Dairy	+2.2 g	+0 kcal	+0 mg
Heavy whipping cream	17 g	Dairy	-9.7 g	+0 kcal	+0 mg

Greek yogurt Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
mayFit	low sodium goal	May fit low-sodium meal planning at this serving size.	0 mg sodium
avoidIf	allergy	Avoid if allergic or sensitive to: milk.	dataset allergen flag

Real-World Greek yogurt Serving Sizes

Small weighed portion (~75g): 44.3 kcal calories. Useful when checking a smaller weighed serving.
Standard 100g reference (~100g): 59 kcal calories. Matches the USDA per-100g source basis used on this page.
Large weighed portion (~150g): 88.5 kcal calories. Useful for larger weighed servings and meal-prep portions.

Common Greek yogurt Measurement Mistakes

Mixing raw and cooked entries changes the math. This page uses the listed source record for Greek yogurt, plain, nonfat.
Adding oil, sauces, sweeteners, breading, or drained liquid changes calories and macros beyond the base food values.
For calories tracking, keep the same unit basis across the meal: grams, ounces, cups, or count-based servings should not be mixed without conversion.

Greek yogurt Calories — Frequently Asked Questions

How much calories is in 100g of Greek yogurt? 100g of Greek yogurt contains 59 kcal of calories (USDA FoodData Central).

How much calories is in 1 cup of Greek yogurt? One US cup of greek yogurt weighs approximately 248g (density: 1050 kg/m³). That serving contains 146.3 kcal of calories — computed as 248g ÷ 100 × 59.

How many grams of Greek yogurt do I need to eat to get 500 kcal of calories? To reach 500 kcal of calories from Greek yogurt, you need approximately 847g — calculated as (500 ÷ 59) × 100 = 847g.

Is Greek yogurt high in calories? Greek yogurt is low in calories at 59 kcal per 100g. If you're targeting this nutrient, Greek yogurt alone is unlikely to be sufficient.

How efficient is Greek yogurt as a source of calories per calorie? Greek yogurt provides 100 kcal of calories per 100 kcal, making it excellent as a calories-per-calorie source. This is useful for calorie-restricted diets where macronutrient density matters.

What formula does this Greek yogurt calories calculator use? The calculator uses calories = weight in grams / 100 x 59 kcal. For example, 100g of Greek yogurt gives 59 kcal of calories. Volume entries are first converted to grams using the food density value, then the same per-100g formula is applied.

Is Greek yogurt a good food for weight gain or calorie surplus goals? For weight gain or calorie surplus goals, Greek yogurt is a modest contributor — with 59 kcal of calories per 100g. For best results, combine Greek yogurt with other foods to hit your daily macro targets.

How reliable is the source data for Greek yogurt? Greek yogurt uses USDA FoodData Central reference as the nutrition source. Gram-based calculations use the per-100g source values, while cup and spoon estimates depend on the listed density and should be treated as practical serving estimates.

Should I measure Greek yogurt raw or cooked? Greek yogurt should be logged in the same prep state as the source record. If you weighed it cooked, avoid comparing it directly with a raw entry unless a cooked yield factor is available.

Are there any cautions for Greek yogurt? Greek yogurt has these allergen or caution tags in the dataset: milk. The guidance is educational and should not replace clinician advice for allergies or prescribed diets.

How to Calculate Greek yogurt Calories

Weigh raw. Place your greek yogurt on a kitchen scale before cooking to get the most accurate starting weight.
Enter weight into the calculator. Select your unit (g, oz, lb, or cup) and hit Calculate.
Read the result. The calculator shows calories content for your exact portion.
Compare servings. Use the serving range table below to quickly compare calories across portion sizes.
Log to your tracker. Enter the raw weight and raw entry in your nutrition app for consistent macro tracking.

Why Volume ≠ Weight: Greek yogurt Density Explained

Greek yogurt is dense (~1050 kg/m³ ≈ water). A 1-cup measure holds approximately 248 g.

Why does density matter? The same volume can hold very different amounts of food depending on how dense it is. Oats (350 kg/m³) are light and airy — 1 cup = ~80 g. Water has a density of 1000 kg/m³ — 1 cup = 236 g. This is why nutrition labels use weight (grams), not volume — it's a more reliable measure.

Formula: mass (g) = volume (mL) × density (kg/m³) ÷ 1,000. This calculator uses this formula automatically when you enter a volume measure for Greek yogurt.

Greek yogurt Page Quality Signals

Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.

Data Sources & Methodology

Data source: USDA FoodData Central.

Computation method: Macro values are calculated by multiplying the food's per-100g value by the requested weight in grams, then dividing by 100. Volume inputs are first converted to grams using the food's density (kg/m³) from USDA data, then the same formula applies: calories = (weight_g / 100) × caloriesPer100g.

Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.

Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.

Calories in 100g Greek yogurt = 59 kcal | Nutrition

100g of Greek yogurt, plain, nonfat contains 59 kcal of calories. Free converter with serving tables, volume conversion, raw vs cooked, and FAQs. Data from USDA FoodData Central.

Select Food Source

Direction

Amount

Target

calories

59kcal

3.53 oz

Portion: 100gFood fit: 59/100

Serving reality: 3.53 oz, 0.4 cups.

Best benefits

Dairy protein: Useful when comparing dairy foods for protein and calcium together.

Full micronutrients and nutritional profile

calories

59kcal

protein

10g

carbs

3.6g

fat

0.4g

sodium

0mg

potassium

0mg

magnesium

0mg

caffeine

0mg

Source: USDA FoodData Central reference|generic•Energy density: 147 kcal/cup

Calories in 100g Greek yogurt Calculator

Result

100g Greek yogurt Calories

59 kcal calories

Computed from 100 g of food and USDA FoodData Central reference.

Reverse Calculation

Calories target to food amount

100 g (3.53 oz, 0.4 cups)

Reverse math uses 59 kcal calories per 100 g from USDA FoodData Central reference.

Greek yogurt Macros by Serving Size

Serving	Gram Equivalent	Calories (kcal)	Protein	Carbohydrates	Fat
50 g	50 g	29.5	5.1 g	1.8 g	0.2 g
75 g	75 g	44.3	7.7 g	2.7 g	0.3 g
100 g	100 g	59	10.2 g	3.6 g	0.4 g
150 g	150 g	88.5	15.3 g	5.4 g	0.6 g
200 g	200 g	118	20.4 g	7.2 g	0.8 g
250 g	250 g	147.5	25.5 g	9 g	1 g

Greek yogurt Macros by Common Serving

Serving	Weight	Calories	Protein	Carbs	Fat
Small weighed portion	75 g	44	7.7 g	2.7 g	0.3 g
Standard 100g reference	100 g	59	10.2 g	3.6 g	0.4 g
Large weighed portion	150 g	89	15.3 g	5.4 g	0.6 g

Greek yogurt Calories Range Around 100g

Serving	Gram Equivalent	Calories	Calories
50 g	50 g	30	30
75 g	75 g	44	44
100 g	100 g	59	59
150 g	150 g	89	89
200 g	200 g	118	118
250 g	250 g	148	148

Greek yogurt Macros by Volume Measure

Volume Measure	Equivalent Weight	Calories (kcal)	Protein	Carbs	Fat
1 US teaspoon	5.2 g	3.1	0.5 g	0.2 g	0 g
1 US tablespoon	15.5 g	9.1	1.6 g	0.6 g	0.1 g
1 US fluid ounce	31.1 g	18.3	3.2 g	1.1 g	0.1 g
1/4 US cup	62.1 g	36.6	6.3 g	2.2 g	0.2 g
1/3 US cup	82.8 g	48.9	8.4 g	3 g	0.3 g
1/2 US cup	124.2 g	73.3	12.7 g	4.5 g	0.5 g
1 US cup	248.4 g	146.6	25.3 g	8.9 g	1 g
1 US pint	496.8 g	293.1	50.7 g	17.9 g	2 g
1 US quart	993.7 g	586.3	101.4 g	35.8 g	4 g
1 US gallon	3974.7 g	2345.1	405.4 g	143.1 g	15.9 g
100 mL	105 g	62	10.7 g	3.8 g	0.4 g
1 liter	1050 g	619.5	107.1 g	37.8 g	4.2 g

Greek yogurt Prep-State Logging Check

Prep State	Weight	Calories	Concentration
Raw	100 g	59 kcal	59 kcal/100 g
Cooked data not listed	Use cooked USDA entry	Do not infer	Separate cooked record preferred

Greek yogurt Nutrient Efficiency Per Calorie

Nutrient	Per 100 g	Per 100 kcal	% Daily Value (per 100 g)
Protein	10.2 g	17.29 g/100 kcal	20.4%
Carbs	3.6 g	6.1 g/100 kcal	1.3%
Fat	0.4 g	0.68 g/100 kcal	0.5%

Greek yogurt Dietary Profile

Greek yogurt is a versatile food suitable for most dietary patterns. Check macros above for your specific dietary requirements.

Greek yogurt Benefit Signals

Low-carb base: Low carbohydrate level can fit low-carb meal planning. Basis: carbs <= 5 g per 100 g.

Greek yogurt Daily Nutrient Coverage

Nutrient	This serving	Reference	Coverage	Signal
Protein	10 g	50 g	20%	Strong contribution
Sodium	0 mg	2300 mg	0%	Low limit contribution
Potassium	0 mg	4700 mg	0%	Starter contribution

Smart Calories Substitutes for Greek yogurt

Food	Equivalent portion	Category	Protein delta	Calorie delta	Sodium delta
Milk	97 g	Dairy	-7.2 g	+0 kcal	+0 mg
Milk	169 g	Dairy	-4.5 g	+0 kcal	+0 mg
Almond milk	454 g	Dairy	-8.4 g	+0 kcal	+0 mg
Egg	41 g	Dairy	-5 g	+0 kcal	+59 mg
Egg white	113 g	Dairy	+2.2 g	+0 kcal	+0 mg
Heavy whipping cream	17 g	Dairy	-9.7 g	+0 kcal	+0 mg

Greek yogurt Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
mayFit	low sodium goal	May fit low-sodium meal planning at this serving size.	0 mg sodium
avoidIf	allergy	Avoid if allergic or sensitive to: milk.	dataset allergen flag

Real-World Greek yogurt Serving Sizes

Small weighed portion (~75g): 44.3 kcal calories. Useful when checking a smaller weighed serving.
Standard 100g reference (~100g): 59 kcal calories. Matches the USDA per-100g source basis used on this page.
Large weighed portion (~150g): 88.5 kcal calories. Useful for larger weighed servings and meal-prep portions.

Common Greek yogurt Measurement Mistakes

Mixing raw and cooked entries changes the math. This page uses the listed source record for Greek yogurt, plain, nonfat.
Adding oil, sauces, sweeteners, breading, or drained liquid changes calories and macros beyond the base food values.
For calories tracking, keep the same unit basis across the meal: grams, ounces, cups, or count-based servings should not be mixed without conversion.

Greek yogurt Calories — Frequently Asked Questions

How much calories is in 100g of Greek yogurt? 100g of Greek yogurt contains 59 kcal of calories (USDA FoodData Central).

Is Greek yogurt high in calories? Greek yogurt is low in calories at 59 kcal per 100g. If you're targeting this nutrient, Greek yogurt alone is unlikely to be sufficient.

How to Calculate Greek yogurt Calories

Weigh raw. Place your greek yogurt on a kitchen scale before cooking to get the most accurate starting weight.
Enter weight into the calculator. Select your unit (g, oz, lb, or cup) and hit Calculate.
Read the result. The calculator shows calories content for your exact portion.
Compare servings. Use the serving range table below to quickly compare calories across portion sizes.
Log to your tracker. Enter the raw weight and raw entry in your nutrition app for consistent macro tracking.

Why Volume ≠ Weight: Greek yogurt Density Explained

Greek yogurt is dense (~1050 kg/m³ ≈ water). A 1-cup measure holds approximately 248 g.

Formula: mass (g) = volume (mL) × density (kg/m³) ÷ 1,000. This calculator uses this formula automatically when you enter a volume measure for Greek yogurt.

Greek yogurt Page Quality Signals

Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.

Data Sources & Methodology

Data source: USDA FoodData Central.

Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.

Calories in 100g Greek yogurt = 59 kcal | Nutrition

Calories in 100g Greek yogurt Calculator

Result

Reverse Calculation

Greek yogurt Macros by Serving Size

Greek yogurt Macros by Common Serving

Greek yogurt Calories Range Around 100g

Greek yogurt Macros by Volume Measure

Greek yogurt Prep-State Logging Check

Greek yogurt Nutrient Efficiency Per Calorie

Greek yogurt Dietary Profile

Greek yogurt Benefit Signals

Greek yogurt Daily Nutrient Coverage

Smart Calories Substitutes for Greek yogurt

Greek yogurt Condition-Aware Nutrition Notes

Real-World Greek yogurt Serving Sizes

Common Greek yogurt Measurement Mistakes

Greek yogurt Calories — Frequently Asked Questions

How to Calculate Greek yogurt Calories

Compare Greek yogurt Calories to Similar Foods

More Greek yogurt Nutrition Pages

Why Volume ≠ Weight: Greek yogurt Density Explained

Greek yogurt Page Quality Signals

Data Sources & Methodology

Calories in 100g Greek yogurt = 59 kcal | Nutrition

Calories in 100g Greek yogurt Calculator

Result

Reverse Calculation

Greek yogurt Macros by Serving Size

Greek yogurt Macros by Common Serving

Greek yogurt Calories Range Around 100g

Greek yogurt Macros by Volume Measure

Greek yogurt Prep-State Logging Check

Greek yogurt Nutrient Efficiency Per Calorie

Greek yogurt Dietary Profile

Greek yogurt Benefit Signals

Greek yogurt Daily Nutrient Coverage

Smart Calories Substitutes for Greek yogurt

Greek yogurt Condition-Aware Nutrition Notes

Real-World Greek yogurt Serving Sizes

Common Greek yogurt Measurement Mistakes

Greek yogurt Calories — Frequently Asked Questions

How to Calculate Greek yogurt Calories

Compare Greek yogurt Calories to Similar Foods

More Greek yogurt Nutrition Pages

Why Volume ≠ Weight: Greek yogurt Density Explained

Greek yogurt Page Quality Signals

Data Sources & Methodology