Calories in Greek Yogurt

How Many Calories Are in Greek Yogurt?

Greek yogurt’s calories depend mainly on its fat level and whether it is sweetened. A 1-cup serving (about 245 grams) of plain nonfat Greek yogurt has roughly 130 calories, plain 2% has about 170 calories, and plain whole-milk Greek yogurt has about 220 calories. A typical single-serve 5.3-ounce cup of plain nonfat is around 80 to 90 calories.

What sets Greek yogurt apart is its protein. Because it is strained to remove whey, it concentrates protein dramatically, giving it one of the best protein-to-calorie ratios of any dairy product.

Greek Yogurt Calories by Type

Type (1 cup / 245g)	Calories	Protein (g)	Fat (g)	Carbs (g)
Plain nonfat	~130	23	0.7	9
Plain 2%	~170	20	5	9
Plain whole-milk	~220	18	11	9
Single-serve nonfat (5.3 oz)	~80-90	15	0	6
Flavored / fruit (5.3 oz)	~120-200	11	2	18-30

These figures are for unsweetened plain yogurt unless noted. Flavored, honey, and fruit-on-the-bottom versions add 10 to 20 grams of sugar, which is where most of the extra calories come from.

Macros and Nutrition in Greek Yogurt

Greek yogurt is a protein powerhouse, providing about 20 to 23 grams of protein per cup in the nonfat version. It also delivers calcium, vitamin B12, phosphorus, riboflavin and live probiotic cultures that support gut health. The carbohydrate is natural milk sugar (lactose), and straining reduces lactose somewhat compared to regular yogurt.

The high protein content makes Greek yogurt unusually filling for its calories, which is why it is so popular for breakfast, snacks and post-workout meals. Choosing nonfat or low-fat plain versions keeps the calories down while preserving nearly all of the protein.

Plain vs Flavored Greek Yogurt

The biggest swing in Greek yogurt calories comes from added sugar, not the yogurt itself. Plain Greek yogurt is low in sugar and lets you control sweetness, while flavored, honey and fruit varieties can double the calories of a serving through added sugar. A smart approach is to buy plain yogurt and add your own fresh fruit, a drizzle of honey or a few berries, keeping both the flavor and the calories in your control.

Is Greek Yogurt Good for Weight Loss?

Greek yogurt is a top-tier weight-loss food, especially the plain nonfat version. Its high protein content keeps you satisfied and supports muscle maintenance during a calorie deficit, while the low calorie count leaves room in your budget. Use it as a high-protein breakfast base, a creamy swap for sour cream or mayonnaise, or a tangy snack with berries. Just steer toward plain over flavored to avoid the hidden sugar calories.