Daily safety snapshot
0mg sodium
0% sodium limit | 0% sat fat | 0% fiber target
100g Greek yogurt Calories — 59 kcal | Nutrition Calculator
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.
100g Greek yogurt Calories Calculator
100g of Greek yogurt, plain, nonfat contains 59 kcal of calories. Use the converter above to calculate any weight or volume, or explore the tables below for common serving sizes. 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
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 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
Smart Calories Substitutes for Greek yogurt
Greek yogurt Condition-Aware Nutrition Notes
Real-World Greek yogurt Serving Sizes
- Small weighed portion (~50g): 29.5 kcal calories. Use when testing a small serving or recipe ingredient amount.
- Standard nutrition 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 meal-prep portions and larger servings.
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.