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15% fat Greek yogurt Calories
High-protein, full-fat strained yogurt
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of 15% fat Greek yogurt (150 g) has 236 calories. That works out to 157 calories per 100 g. It contains 6 g of carbs, 8.4 g of protein, 18.8 g of fat and 0 g of fiber. Its 0.4 mg of B2 covers 32% of the Daily Value. Its glycemic index is 11 (low), so it raises blood sugar slowly.
15% fat Greek yogurt Nutrition Facts
Selected: 1 serving (medium) · 150 g
236
KCAL / 150G
Carbs
6g
· 2% DV
Protein
8.4g
· 17% DV
Fat
18.8g
· 24% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 11% · Protein 15% · Fat 74%
15% fat Greek yogurt nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 236 kcal | |
| Total fat | 18.8 g | 24% |
| Saturated fat | 11.7 g | 59% |
| Trans fat | 0.68 g | |
| Sodium | 83 mg | 4% |
| Total carbohydrate | 6 g | 2% |
| Fiber | 0 g | 0% |
| Protein | 8.4 g | 17% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of 15% fat Greek yogurt?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 236 kcal |
| 1 tablespoon (small) | 15 g | 24 kcal |
| 2 tablespoon (double) | 30 g | 47 kcal |
| 100 g | 100 g | 157 kcal |
| 1 serving (small) | 100 g | 157 kcal |
| 1 pack (medium) | 150 g | 236 kcal |
| 1 cup (medium) | 200 g | 314 kcal |
| 1 serving (large) | 250 g | 393 kcal |
Calculated from 157 calories per 100 g.
Frequently Asked Questions About 15% fat Greek yogurt
What is 15% fat Greek yogurt made from?
15% fat Greek yogurt is fermented milk that has been strained to remove some of its whey; richer milk or added cream provides its high fat content. Straining gives it a thicker, creamier texture than regular yogurt.
Can you use 15% fat Greek yogurt instead of sour cream?
Yes, 15% fat Greek yogurt can replace sour cream in dips, toppings and many recipes. It is tangy and creamy, though its flavor is usually less sharp; for hot dishes, stir it in gently to reduce the chance of curdling.
Why is there liquid on top of 15% fat Greek yogurt?
The liquid is whey, which can separate naturally from 15% fat Greek yogurt during storage. Stir it back in for a looser, smooth texture, or pour some off if you want the yogurt thicker.
Can you cook with 15% fat Greek yogurt without it curdling?
Usually, if you heat it gently. Take 15% fat Greek yogurt out of the fridge ahead of time, whisk in a little warm cooking liquid, then add it off the heat or over low heat; boiling can still make it split.
Can you freeze 15% fat Greek yogurt?
Yes, but 15% fat Greek yogurt may turn grainy or separate after thawing. Stir it thoroughly and use it in baking, sauces or cooked dishes, where the change in texture is less noticeable than when eaten plain.
Is 15% fat Greek yogurt good for weight loss?
It can fit into a weight-loss eating pattern, but it does not cause weight loss by itself. Its rich texture may make a serving satisfying, while its high fat content can make it more energy-dense than lower-fat yogurt.
Can you make tzatziki with 15% fat Greek yogurt?
Yes. Mix 15% fat Greek yogurt with grated, well-drained cucumber, garlic, lemon juice or vinegar, and herbs such as dill or mint. Its thick texture works well for a dip, although you can thin it with a little water if needed.
Can you use 15% fat Greek yogurt in baking?
Yes, 15% fat Greek yogurt works in cakes, muffins and quick breads, adding moisture and a slight tang. Because it is thick, loosen it with a little milk if a recipe calls for a thinner yogurt.
How long does 15% fat Greek yogurt last after opening?
Keep opened 15% fat Greek yogurt covered in the refrigerator and follow the storage directions on its package. Use a clean spoon each time, and discard it if you see mold or notice an unusual smell or color.
Is 15% fat Greek yogurt the same as labneh?
No. 15% fat Greek yogurt is strained yogurt, while labneh is typically strained further to make a thicker, spreadable product. You can drain Greek yogurt longer to make a labneh-like substitute, but the result may differ in taste and texture.
15% fat Greek yogurt Vitamins & Minerals
Vitamins
B2
0.42mg · 32% DV
B12
0.68µg · 28% DV
Vitamin A
165µg · 18% DV
Biotin
4.8µg · 16% DV
Minerals
Phosphorus
195mg · 28% DV
Calcium
225mg · 23% DV
Iodine
30µg · 20% DV
Selenium
5.25µg · 10% DV
Potassium ⭐
285mg · 8% DV
Sodium
83mg · 4% DV
15% fat Greek yogurt Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off 15% fat Greek yogurt
To burn the 236 calories in 1 serving (medium) (150 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is 15% fat Greek yogurt?
15% fat Greek yogurt is a thick, strained-style yogurt made by draining whey from cultured milk and associated with Greek food traditions. Its high fat content gives it a notably rich, creamy texture and a mild tang, fuller than lower-fat Greek yogurt.
It works at breakfast with fruit, oats or honey, and can also be spooned into dips, sauces and marinades. It provides protein, while much of its energy comes from fat, making it a satisfying choice when you want a richer yogurt. For a lighter bowl, use a smaller portion and add fresh fruit, or stir it with cucumber and herbs for a savoury side.
How Nutritious Is 15% fat Greek yogurt?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is 15% fat Greek yogurt Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does 15% fat Greek yogurt Contain Allergens?
Contains these allergens:
Which Diets Is 15% fat Greek yogurt Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
15% fat Greek yogurt Fat Profile
SATURATED
11.7g
MONOUNSATURATED
5.1g
POLYUNSATURATED
0.45g
Omega 6:3 ratio 2.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.