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Greek yogurt (9% fat) Calories
Thick, strained yogurt with 9% fat.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Greek yogurt (9% fat) (245 g) has 294 calories. That works out to 120 calories per 100 g. It contains 9.3 g of carbs, 14.7 g of protein, 22.1 g of fat and 0 g of fiber. Its 1.7 µg of B12 covers 71% of the Daily Value. Its glycemic index is 11 (low), so it raises blood sugar slowly.
Greek yogurt (9% fat) Nutrition Facts
Selected: 1 cup (medium) · 245 g
294
KCAL / 245G
Carbs
9.3g
· 3% DV
Protein
14.7g
· 29% DV
Fat
22.1g
· 28% 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 13% · Protein 20% · Fat 67%
Greek yogurt (9% fat) nutrition facts table · 1 cup (medium) (245 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 294 kcal | |
| Total fat | 22.1 g | 28% |
| Saturated fat | 13.97 g | 70% |
| Trans fat | 0.49 g | |
| Sodium | 88 mg | 4% |
| Total carbohydrate | 9.3 g | 3% |
| Fiber | 0 g | 0% |
| Protein | 14.7 g | 29% |
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 Cup of Greek yogurt (9% fat)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 245 g | 294 kcal |
| 1 tablespoon (medium) | 15 g | 18 kcal |
| 1 ounce (medium) | 28 g | 34 kcal |
| 2 tablespoon (large) | 30 g | 36 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (small) | 150 g | 180 kcal |
| 1 cup (small) | 170 g | 204 kcal |
| 1 serving (medium) | 200 g | 240 kcal |
| 1 serving (large) | 250 g | 300 kcal |
| 1 cup (large) | 300 g | 360 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Greek yogurt (9% fat)
What is the difference between Greek yogurt (9% fat) and regular yogurt?
Greek yogurt (9% fat) is strained to remove some of the whey, so it is thicker than most regular yogurt. Plain versions are minimally processed and typically made with milk and live cultures, though ingredients can vary between brands.
Can Greek yogurt (9% fat) replace sour cream?
Yes, Greek yogurt (9% fat) can replace sour cream in dips, toppings, and many recipes. Its thick texture works well, while its tangier taste may be more noticeable; for a closer match, stir it until smooth before using.
Can you cook with Greek yogurt (9% fat)?
Yes, Greek yogurt (9% fat) works in sauces, soups, and marinades, but it can curdle if boiled or exposed to sudden high heat. Let it warm slightly and stir in a little hot liquid before adding it to the pan.
Why is there liquid on top of Greek yogurt (9% fat)?
The liquid on Greek yogurt (9% fat) is usually whey separating naturally from the yogurt, not a sign that it has spoiled. Stir it back in for a looser texture, or pour it off if you prefer the yogurt thicker.
How long does Greek yogurt (9% fat) last after opening?
Keep opened Greek yogurt (9% fat) tightly covered in the refrigerator and follow the storage directions on its package. Use a clean spoon each time, and discard it if you notice mold, an off smell, or an unusual change in color.
Can Greek yogurt (9% fat) be frozen?
Yes, Greek yogurt (9% fat) can be frozen, but thawing often makes its texture grainy or watery. Stir it well after thawing and use it in cooked dishes, smoothies, or sauces rather than expecting its original spoonable texture.
Does Greek yogurt (9% fat) contain live probiotics?
It can contain live cultures if they survive processing and are present in the finished product. Check whether the package says it contains live and active cultures; straining makes Greek yogurt thick but does not itself guarantee probiotic content.
Is Greek yogurt (9% fat) good for weight loss?
Greek yogurt (9% fat) can make a filling snack or meal component because it is thick and provides protein. It does not cause weight loss by itself, and sweet toppings can turn a simple serving into a much sweeter option.
Can people with lactose intolerance eat Greek yogurt (9% fat)?
Some people with lactose intolerance tolerate Greek yogurt (9% fat) better than milk because straining removes some lactose, and live cultures may help digest it. Tolerance varies, so try a small serving first or choose a lactose-free version.
Can Greek yogurt (9% fat) be used in cheesecake?
Yes, Greek yogurt (9% fat) can replace some cream cheese or sour cream in cheesecake, giving the filling a tangier taste and lighter texture. Drain it well if it seems loose, and expect the finished cake to be less rich than a traditional version.
Greek yogurt (9% fat) Vitamins & Minerals
Vitamins
B12
1.72µg · 72% DV
B2
0.59mg · 45% DV
Vitamin A
220.5µg · 25% DV
B5
0.98mg · 20% DV
Minerals
Phosphorus
331mg · 47% DV
Selenium
22µg · 40% DV
Iodine
49µg · 33% DV
Calcium
270mg · 27% DV
Potassium ⭐
368mg · 11% DV
Sodium
88mg · 4% DV
Greek yogurt (9% fat) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Greek yogurt (9% fat)
To burn the 294 calories in 1 cup (medium) (245 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 Greek yogurt (9% fat)?
Greek yogurt (9% fat) is a thick, strained yogurt: removing some of the whey gives it a dense, creamy texture and a gently tangy taste. It is associated with Greek cuisine, but is now widely enjoyed well beyond Greece. Serve it at breakfast with fruit, honey or oats, or use it as a base for dips, sauces and dressings. In Greece, it is also often enjoyed simply with honey and nuts.
Its higher fat content makes it especially rich and satisfying, while it still provides protein. For a lighter-feeling bowl, pair a smaller serving with fresh fruit; its thickness also makes it a handy substitute for sour cream in many dishes.
How Nutritious Is Greek yogurt (9% fat)?
Nutrient density
Medium
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
Medium
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 Greek yogurt (9% fat) 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 Greek yogurt (9% fat) Contain Allergens?
Contains these allergens:
Which Diets Is Greek yogurt (9% fat) 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
✓ Suitable
Low FODMAP
— Not suitable
Greek yogurt (9% fat) Fat Profile
SATURATED
13.97g
MONOUNSATURATED
5.88g
POLYUNSATURATED
0.74g
Omega 6:3 ratio 2.4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.