Nutrition Facts for Greek Yogurt
What Is Greek Yogurt?
Greek Yogurt can be a practical choice when you want food that is familiar, flexible, and easy to include in meal prep.
It fits both quick meals and meal prep, since you can cook it once and reuse it in different recipes across the week.
Per 100g, Greek Yogurt has 97 calories, with 9g protein, 3.5g carbs, and 5g fat. Use the serving table below to scale those numbers to your usual portions.
Tip: If you are tracking intake, log portions using a realistic serving size (not just 100g) so your daily totals reflect what you actually eat.
Calories in Greek Yogurt (Per 100g)
The following values are standardized per 100 grams of greek yogurt.
- Calories
97 kcal
- Protein
9 g
- Carbohydrates
3.5 g
- Fat
5 g
Nutrition by Serving Size
Calories and macros for common portion sizes of greek yogurt.
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 50g | 48.5 kcal | 4.5 g | 1.8 g | 2.5 g |
| 100g | 97 kcal | 9 g | 3.5 g | 5 g |
| 150g | 145.5 kcal | 13.5 g | 5.3 g | 7.5 g |
| 200g | 194 kcal | 18 g | 7 g | 10 g |
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Is Greek Yogurt Good for Weight Loss?
Greek Yogurt can fit into a weight loss diet when portions are controlled. At 97 calories per 100g, it offers a moderate calorie density, so you can include it in a calorie deficit without blowing your budget. It is low in carbs, making it easy to pair with vegetables and other foods. For best results, combine greek yogurt with plenty of vegetables and a sustainable calorie target from a calorie calculator or calorie deficit calculator.
Health Benefits of Greek Yogurt
No single food is “magic,” but choosing foods that you can portion consistently (and actually enjoy) is a big part of sustainable fat loss and better health habits. Here are practical reasons greek yogurt can be a useful addition to a balanced diet:
- Pairs well with higher-protein foods, making it easy to build a balanced meal without guessing.
- Works well for volume-friendly meals when you want to stay full on fewer calories.
- Fits low-carb meal patterns and is easy to combine with high-fiber vegetables.
- Keeps macros easier to manage when you want a simpler, leaner plate.
Who Is Greek Yogurt Best For?
Weight loss
Greek Yogurt can fit a weight loss plan when you track portions and keep your daily calorie target realistic.
Muscle gain
Greek Yogurt can support muscle gain as part of a higher-calorie day. The key is pairing it with enough protein and total calories over time.
General health
Greek Yogurt can be part of a healthy diet when you balance it with vegetables, adequate protein, and overall calorie intake that matches your goals.
How to Use Greek Yogurt in Your Diet
Practical ways to include greek yogurt in meals:
- Use greek yogurt as a quick protein anchor (especially at breakfast) and add fruit or oats for carbs.
- If you track macros, pre-portion servings so your protein is predictable day to day.
- Mix it into bowls with berries and a measured topping for a balanced snack or dessert.
- Pair it with savory meals as a side, then adjust the rest of the plate based on calories.
- Use it to raise protein without adding a lot of cooking time.
- Want a fast macro breakdown? Use the Meal Log Calculator to estimate calories and macros for your full meal (not just one ingredient).
Related Tools
Log greek yogurt and other foods in the Meal Log Calculator. Set daily targets with the calorie calculator and macro calculator.
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