Calories in plain Greek yogurt, by the container
A container of plain Greek yogurt has 95 calories
A container of plain nonfat Greek yogurt has 95 calories and 16.1 g of protein. USDA's container holds 156 g.
USDA's Greek yogurt containers run from 150 g to 200 g, so check the weight printed on yours. Plain nonfat Greek yogurt has 61 calories per 100 g.
USDA FoodData Central. Yogurt, Greek, plain, nonfat. USDA FoodData Central. Yogurt, Greek, plain, lowfat. USDA FoodData Central. Yogurt, Greek, vanilla, nonfat. Source checked September 29, 2026.
Plain, low-fat, vanilla and regular
A 7 oz container of plain low-fat Greek yogurt is 200 g and 146 calories. A 5.3 oz container of vanilla nonfat is 150 g and 117 calories.
Regular plain yogurt made with skim milk comes by the cup in USDA's record, 245 g and 137 calories.
| Portion | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sugar g | Sodium mg | Caffeine mg | Portion source |
|---|---|---|---|---|---|---|---|---|---|---|
| 1 container plain nonfat Greek yogurt | 156 g | 95 | 16.1 | 5.7 | 0.6 | Not reported | Not reported | 56.2 | Not reported | USDA portion, 1 container |
| 1 container plain low-fat Greek yogurt | 200 g | 146 | 19.9 | 7.9 | 3.8 | 0 | 7.1 | 68 | 0 | USDA portion, 1 container, 7 oz |
| 1 container vanilla nonfat Greek yogurt | 150 g | 117 | 13 | 15.6 | 0.3 | 0.8 | 14.3 | 51 | 0 | USDA portion, 1 container, 5.3 oz |
| 1 cup plain skim-milk yogurt | 245 g | 137 | 14 | 18.8 | 0.4 | 0 | 18.8 | 188.7 | 0 | USDA portion, 1 cup, 8 fl oz |
USDA FoodData Central. Yogurt, Greek, plain, nonfat. USDA FoodData Central. Yogurt, Greek, plain, lowfat. USDA FoodData Central. Yogurt, Greek, vanilla, nonfat. USDA FoodData Central. Yogurt, plain, skim milk. Source checked September 29, 2026.
Protein and carbs in a container
A container of plain nonfat Greek yogurt has 16.1 g of protein, 5.7 g of carbs and 0.6 g of fat.
USDA's record for it lists no fiber or sugar value, so the table leaves those rows out.
Building a high-protein breakfast or lunch? Eggs, chicken breast, salmon and ground beef each have a page, and the calorie references list every other food.
| Nutrient | 1 container plain nonfat Greek yogurt | Per 100 g |
|---|---|---|
| Calories | 95 kcal | 61 kcal |
| Protein | 16.1 g | 10.3 g |
| Carbs | 5.7 g | 3.6 g |
| Fat | 0.6 g | 0.4 g |
| Sodium | 56.2 mg | 36 mg |
- Calories in eggs
- Calories in chicken breast
- Calories in salmon
- Calories in ground beef
- All calorie references
USDA FoodData Central. Yogurt, Greek, plain, nonfat. Source checked September 29, 2026.
Greek or regular, plain or vanilla
Per 100 g, plain nonfat Greek yogurt has 10.3 g of protein and regular plain skim-milk yogurt has 5.7 g. The regular yogurt has 56 calories against 61 for Greek.
Vanilla nonfat Greek yogurt has 78 calories and 9.5 g of sugar per 100 g. Plain low-fat Greek has 73 calories and 1.9 g of fat, against 0.4 g of fat in plain nonfat.
| Preparation | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sugar g | Sodium mg | Caffeine mg |
|---|---|---|---|---|---|---|---|---|---|
| Plain nonfat Greek yogurt | 100 g | 61 | 10.3 | 3.6 | 0.4 | Not reported | Not reported | 36 | Not reported |
| Plain low-fat Greek yogurt | 100 g | 73 | 9.9 | 3.9 | 1.9 | 0 | 3.6 | 34 | 0 |
| Vanilla nonfat Greek yogurt | 100 g | 78 | 8.6 | 10.4 | 0.2 | 0.5 | 9.5 | 34 | 0 |
| Plain regular yogurt, skim milk | 100 g | 56 | 5.7 | 7.7 | 0.2 | 0 | 7.7 | 77 | 0 |
USDA FoodData Central. Yogurt, Greek, plain, nonfat. USDA FoodData Central. Yogurt, Greek, plain, lowfat. USDA FoodData Central. Yogurt, Greek, vanilla, nonfat. USDA FoodData Central. Yogurt, plain, skim milk. Source checked September 29, 2026.
Spoon it into a bowl on the scale
Set the empty bowl on the scale, reset it to zero, spoon in the yogurt and enter the grams. The calculator uses plain nonfat Greek yogurt. For low-fat or vanilla, use the comparison above.
Topped it with fruit or granola? Tell TrueCal what went in the bowl and review its estimate.
156 g has about 95.2 calories.
USDA FoodData Central. Yogurt, Greek, plain, nonfat. Source checked September 29, 2026.
How much protein does a container of Greek yogurt have?
USDA's 156 g container of plain nonfat Greek yogurt has 16.1 g of protein. A 7 oz container of plain low-fat has 19.9 g.
USDA FoodData Central. Yogurt, Greek, plain, nonfat. USDA FoodData Central. Yogurt, Greek, plain, lowfat. Source checked September 29, 2026.
Does flavored Greek yogurt have more calories than plain?
USDA's vanilla nonfat Greek yogurt has 78 calories per 100 g, against 61 for plain nonfat. A 5.3 oz container of vanilla comes to 117 calories and 14.3 g of sugar.
USDA FoodData Central. Yogurt, Greek, plain, nonfat. USDA FoodData Central. Yogurt, Greek, vanilla, nonfat. Source checked September 29, 2026.
Log the portion you ate
Add food from a photo or a sentence, then check the portion before saving.
USDA FoodData Central. Yogurt, Greek, plain, nonfat. USDA FoodData Central. Yogurt, Greek, plain, lowfat. USDA FoodData Central. Yogurt, Greek, vanilla, nonfat. USDA FoodData Central. Yogurt, plain, skim milk. Source checked September 29, 2026.