1 cup (medium) of Greek yogurt (245 g) has 238 calories. That works out to 97 calories per 100 g. It contains 9.6 g of carbs, 24.3 g of protein, 12.3 g of fat and 0 g of fiber. Its 1.8 µg of B12 covers 77% of the Daily Value. Its glycemic index is 11 (low), so it raises blood sugar slowly.

Greek yogurt Nutrition Facts

Selected: 1 cup (medium) · 245 g

238

KCAL / 245G

Carbs

9.6g

· 3% DV

Protein

24.3g

· 49% DV

Fat

12.3g

· 16% DV

Fiber

· 0% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 16% · Protein 39% · Fat 45%

Greek yogurt nutrition facts table · 1 cup (medium) (245 g)

Nutrient	Amount	% DV
Calories	238 kcal
Total fat	12.3 g	16%
Saturated fat	7.84 g	39%
Trans fat	0.34 g
Sodium	88 mg	4%
Total carbohydrate	9.6 g	3%
Fiber	0 g	0%
Protein	24.3 g	49%

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?

Serving	Amount	Calories
1 cup (medium)	245 g	238 kcal
1 ounce (small)	28 g	27 kcal
2 tablespoon (small)	30 g	29 kcal
4 tablespoon (medium)	60 g	58 kcal
100 g	100 g	97 kcal
½ cup (half)	120 g	116 kcal
1 pack (small)	150 g	146 kcal
1 serving (small)	170 g	165 kcal
1 serving (medium)	200 g	194 kcal
1.5 cup (large)	368 g	357 kcal

Calculated from 97 calories per 100 g.

Frequently Asked Questions About Greek yogurt

Is Greek yogurt the same as regular yogurt?

Greek yogurt is strained to remove some of the whey, so it is thicker and often higher in protein than regular yogurt. The two can usually be swapped in recipes, but regular yogurt may make the result thinner.

Can you cook with Greek yogurt without it curdling?

Yes, Greek yogurt can be used in warm dishes, but boiling or adding it straight to a very hot pan can make it split. Let it warm slightly, whisk in a little hot liquid first, then stir it into the dish over low heat.

How do you make Greek yogurt at home?

To make Greek yogurt at home, drain plain yogurt through a clean cheesecloth or fine sieve in the refrigerator until it reaches the thickness you want. The collected whey can be added to smoothies, soups, or baking recipes.

Can Greek yogurt replace sour cream?

Yes, plain Greek yogurt can replace sour cream in dips, toppings, and many recipes. Its tang and thick texture work well, though it may taste less rich; for hot dishes, add it gently at low heat to reduce splitting.

What can you eat with Greek yogurt for breakfast?

Greek yogurt pairs well with berries, sliced fruit, nuts, seeds, or oats for breakfast. For a savory bowl, add cucumber, herbs, olive oil, and a little salt; its thick texture also works as a spread or a base for sauces.

Does Greek yogurt contain less lactose than regular yogurt?

Greek yogurt often contains less lactose than regular yogurt because some lactose leaves with the whey during straining, but it is not necessarily lactose-free. People with lactose intolerance may tolerate it differently, so use your own symptoms as a guide.

Is Greek yogurt a probiotic food?

Greek yogurt can be a source of live cultures when it contains active bacterial cultures. Straining does not necessarily remove them, but heat treatment and cooking can reduce live cultures; check the product description for an active-culture statement.

Can you freeze Greek yogurt?

Yes, Greek yogurt can be frozen, but thawing often makes it watery or grainy. Stir it well after thawing and use it in smoothies, sauces, or cooked dishes, where the texture change is less noticeable.

Is Greek yogurt good for weight loss?

Greek yogurt can make a meal more filling because it is protein-rich, which may help some people manage hunger. Choose plain Greek yogurt rather than a heavily sweetened variety, and pair it with fruit or other foods that suit your meals.

Can people with diabetes eat Greek yogurt?

Yes, many people with diabetes can include plain Greek yogurt in meals; sweetened versions may contain added sugar. The right portion depends on an individual’s meal plan and glucose response, so ask your clinician or dietitian if you need personal guidance.

Greek yogurt Vitamins & Minerals

Vitamins

B12

1.84µg · 77% DV

0.69mg · 53% DV

Biotin

9.31µg · 31% DV

1.27mg · 25% DV

Minerals

Phosphorus

331mg · 47% DV

Selenium

24µg · 44% DV

Calcium

270mg · 27% DV

Zinc

1.27mg · 12% DV

Potassium ⭐

345mg · 10% DV

Sodium

88mg · 4% DV

Greek yogurt Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Greek yogurt

To burn the 238 calories in 1 cup (medium) (245 g):

🚶

59min

Walking (5 km/h)

🏃

24min

Running (8 km/h)

🚴

32min

Cycling

🏊

28min

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?

Greek yogurt is thick yogurt made by straining away some of the whey. The style listed here is also familiar in Turkey as süzme yoğurt, where it is made at home and sold ready to eat. Its smooth, dense texture and gentle tang make it easy to enjoy at breakfast with fruit, honey or granola, or to use in savoury dips and sauces.

It is a protein-rich dairy choice that works well in a filling breakfast or snack. Pair it with fresh fruit for a simple bowl, or stir a little water into it when you want a lighter, looser dressing.

How Nutritious Is Greek yogurt?

Nutrient density

High

72/ 100

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

45/ 100

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 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 Contain Allergens?

Contains these allergens:

Gluten free

Dairy yes

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is 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

✓ Suitable

Low FODMAP

— Not suitable

Greek yogurt Fat Profile

SATURATED

7.84g

MONOUNSATURATED

3.43g

POLYUNSATURATED

0.37g

⚖️

Omega 6:3 ratio 4.1:1

Above the ideal 4:1 (4.1:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: October 2, 2026

Greek yogurt Calories

Quick answer

Greek yogurt Nutrition Facts

Greek yogurt nutrition facts table.css-c5434f{font-weight:500;color:#979797;} · 1 cup (medium) (245 g)

How Many Calories in 1 Cup of Greek yogurt?

Frequently Asked Questions About Greek yogurt

Is Greek yogurt the same as regular yogurt?

Can you cook with Greek yogurt without it curdling?

How do you make Greek yogurt at home?

Can Greek yogurt replace sour cream?

What can you eat with Greek yogurt for breakfast?

Does Greek yogurt contain less lactose than regular yogurt?

Is Greek yogurt a probiotic food?

Can you freeze Greek yogurt?

Is Greek yogurt good for weight loss?

Can people with diabetes eat Greek yogurt?

Greek yogurt Vitamins & Minerals

Greek yogurt Glycemic Index

How to Burn Off Greek yogurt

What is Greek yogurt?

How Nutritious Is Greek yogurt?

Nutrient density

Satiety score

Is Greek yogurt Processed?

Does Greek yogurt Contain Allergens?

Which Diets Is Greek yogurt Good For?

Greek yogurt Fat Profile

Compare Greek yogurt

Foods Similar to Greek yogurt

Have another question about Greek yogurt?

Greek yogurt nutrition facts table · 1 cup (medium) (245 g)