Nonfat or whole-milk Greek yogurt, side by side
61 calories against 97 per 100 g
Plain nonfat Greek yogurt has 61 calories per 100 g and plain whole-milk Greek yogurt has 97. Whole milk has 5 g of fat per 100 g against 0.4 g for nonfat, and nonfat has a little more protein, 10.3 g against 9 g.
USDA's nonfat container is 156 g and has 95 calories. USDA doesn't list a container or a cup for whole-milk Greek yogurt, so weigh yours and use 97 calories per 100 g.
USDA FoodData Central. Yogurt, Greek, plain, nonfat. USDA FoodData Central. Yogurt, Greek, plain, whole milk. Source checked September 29, 2026.
Containers of nonfat and low-fat
Half a container of nonfat is 78 g and 48 calories. Low-fat Greek yogurt sits between the two at 73 calories per 100 g, and USDA's 7 oz container of it is 200 g with 146 calories.
| Portion | Weight | Calories kcal | Protein g | Carbs g | Fat g | Fiber g | Sugar g | Sodium mg | Caffeine mg | Portion source |
|---|---|---|---|---|---|---|---|---|---|---|
| 1 container nonfat Greek yogurt | 156 g | 95 | 16.1 | 5.7 | 0.6 | Not reported | Not reported | 56.2 | Not reported | USDA portion, 1 container |
| Half a container nonfat Greek yogurt | 78 g | 48 | 8 | 2.8 | 0.3 | Not reported | Not reported | 28.1 | Not reported | Half a container, computed from USDA's 1 container |
| 1 container low-fat Greek yogurt | 200 g | 146 | 19.9 | 7.9 | 3.8 | 0 | 7.1 | 68 | 0 | USDA portion, 1 container, 7 oz |
USDA FoodData Central. Yogurt, Greek, plain, nonfat. USDA FoodData Central. Yogurt, Greek, plain, lowfat. Source checked September 29, 2026.
Protein, carbs and fat in a nonfat container
A 156 g container of nonfat has 16.1 g of protein, 5.7 g of carbs and 0.6 g of fat. USDA's nonfat record has no fiber or sugar value.
Weighing it up against other dairy? Greek yogurt has its own page, so does cottage cheese, and the full list of calorie references has the rest.
| Nutrient | 1 container 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 |
USDA FoodData Central. Yogurt, Greek, plain, nonfat. Source checked September 29, 2026.
Nonfat, low-fat and whole milk at 100 g
Per 100 g, nonfat has 61 calories, low-fat has 73 and whole milk has 97. Fat goes 0.4 g, 1.9 g and 5 g.
Whole milk and low-fat list 4 g and 3.6 g of sugar per 100 g. The nonfat record has no sugar value, so there's nothing to set beside them.
| 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 whole-milk Greek yogurt | 100 g | 97 | 9 | 4 | 5 | 0 | 4 | 35 | 0 |
| Plain low-fat Greek yogurt | 100 g | 73 | 9.9 | 3.9 | 1.9 | 0 | 3.6 | 34 | 0 |
USDA FoodData Central. Yogurt, Greek, plain, nonfat. USDA FoodData Central. Yogurt, Greek, plain, whole milk. USDA FoodData Central. Yogurt, Greek, plain, lowfat. Source checked September 29, 2026.
Weigh a bowl of yogurt
The calculator uses nonfat Greek yogurt. For whole milk use 97 calories per 100 g, and for low-fat use 73.
Added granola, honey or fruit? Tell TrueCal what's on top and review the estimate.
156 g has about 95.2 calories.
USDA FoodData Central. Yogurt, Greek, plain, nonfat. USDA FoodData Central. Yogurt, Greek, plain, whole milk. USDA FoodData Central. Yogurt, Greek, plain, lowfat. Source checked September 29, 2026.
How many calories does plain Greek yogurt have?
It depends on the fat. Per 100 g, plain nonfat Greek yogurt has 61 calories, low-fat has 73 and whole milk has 97. A 156 g container of nonfat has 95.
USDA FoodData Central. Yogurt, Greek, plain, nonfat. USDA FoodData Central. Yogurt, Greek, plain, lowfat. USDA FoodData Central. Yogurt, Greek, plain, whole milk. Source checked September 29, 2026.
Does whole-milk Greek yogurt have more protein than nonfat?
No. Per 100 g, nonfat has 10.3 g of protein and whole milk has 9 g.
USDA FoodData Central. Yogurt, Greek, plain, nonfat. USDA FoodData Central. Yogurt, Greek, plain, whole milk. Source checked September 29, 2026.
Log the portion you ate
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USDA FoodData Central. Yogurt, Greek, plain, nonfat. USDA FoodData Central. Yogurt, Greek, plain, whole milk. USDA FoodData Central. Yogurt, Greek, plain, lowfat. Source checked September 29, 2026.