1 cup (medium) of Greek Yogurt (150 g) has 89 calories. That works out to 59 calories per 100 g. It contains 5.4 g of carbs, 15 g of protein, 0.6 g of fat and 0 g of fiber. Its 1.1 µg of B12 covers 47% of the Daily Value. Its glycemic index is 11 (low), so it raises blood sugar slowly.

Greek Yogurt Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.6g

· 1% DV

Protein

10g

· 20% DV

Fat

0.4g

· 1% DV

Fiber

· 0% DV

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

Calories come from: Carbs 25% · Protein 69% · Fat 6%

Greek Yogurt Vitamins & Minerals

Vitamins

B12

0.75µg · 31% DV

0.23mg · 18% DV

0.45mg · 9% DV

Biotin

2µg · 7% DV

Minerals

Phosphorus

135mg · 19% DV

Calcium

110mg · 11% DV

Iodine

15µg · 10% DV

Zinc

1mg · 9% DV

How Nutritious Is Greek Yogurt?

Nutrient density

High

70/ 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

49/ 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.

Greek Yogurt Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

0.4

Low

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

How to Burn Off Greek Yogurt

To burn the 59 calories in 100 g:

🚶

15min

Walking (5 km/h)

🏃

6min

Running (8 km/h)

🚴

8min

Cycling

🏊

7min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

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

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Greek Yogurt Fat Profile

SATURATED

0.2g

MONOUNSATURATED

0.1g

POLYUNSATURATED

0.05g

⚖️

Omega 6:3 ratio 0.5:1

Below the ideal 4:1 — a good omega balance.

Compare Greek Yogurt

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Greek Yogurt vs Cheddar Cheese343 kcal fewer per 100 g

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Greek Yogurt vs Tulum Cheese311 kcal fewer per 100 g

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Greek Yogurt vs Milk5 kcal fewer per 100 g

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Foods Similar to Greek Yogurt

🥒

Tzatziki

60 kcal

🧀

Cheddar Cheese

402 kcal

🧀

Tulum Cheese

370 kcal

🥛

Milk

64 kcal

🥛

Yogurt

61 kcal

🥛

Cream

340 kcal

🧀

White Cheese

270 kcal

🧀

Cecil Cheese

320 kcal

Frequently Asked Questions About Greek Yogurt

How many calories and how much protein are in Greek yogurt?

Per 100 g, Greek yogurt provides 59 calories and 10 g of protein. It also contains 3.6 g carbs and 0.4 g fat.

Is Greek yogurt good for blood sugar and common diets?

Its glycemic index is 11, which indicates a low glycemic impact. It fits omnivore, vegetarian, Mediterranean, and flexitarian diets, but it contains dairy as an allergen.

Have another question about Greek Yogurt?

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 21, 2026