Calories in Greek Yogurt: Nonfat, 2% and Whole (Protein Chart)
A 170 g cup of plain nonfat Greek yogurt has about 100 kcal and 17 g protein. Compare nonfat, 2% and whole-milk Greek yogurt, flavored and toppings.
By Ayoub Farid · · 2 min read
Quick answer: a single-serve cup (170 g) of plain nonfat Greek yogurt has about 100 calories and 17 g of protein. Whole-milk versions are around 165–190 kcal for the same cup.
Greek yogurt calories (per 170 g cup, plain)
| Type | Calories | Protein | Fat |
|---|---|---|---|
| Nonfat (0%) | ~100 | ~17 g | ~0.5 g |
| Low-fat (2%) | ~130–150 | ~17 g | ~3–4 g |
| Whole milk (5%) | ~165–190 | ~15–16 g | ~8–10 g |
Exact values vary by brand. Check the label.
Flavored and add-ins
| Version | Approx. calories per 170 g |
|---|---|
| Vanilla or fruit-flavored nonfat | ~120–150 (often 10–15 g added sugar) |
| "Light" sweetened with sweeteners | ~80–100 |
| Skyr (Icelandic), plain | ~100–110 (similar to Greek nonfat) |
| Regular (non-Greek) plain yogurt | ~100–150, about half the protein |
Toppings
| Topping | Calories |
|---|---|
| ¼ cup granola | ~120–150 |
| 1 tbsp honey | ~64 |
| ½ cup berries | ~35–40 |
| 1 tbsp chia seeds | ~60 |
Why Greek yogurt is a favorite for weight loss
Straining removes liquid whey, concentrating protein. Few foods give you 17 g of protein for about 100 kcal, which is why it shows up in so many high-protein snacks and high-protein breakfasts. It's also a great swap for sour cream or mayo.
Easy Greek yogurt meals and swaps
Greek yogurt works at breakfast, as a snack and in savory cooking:
- Protein bowl: 170 g nonfat Greek yogurt, ½ cup berries and 1 tbsp chia seeds. About 200 kcal and 19 g protein.
- Savory dip: mix yogurt with garlic, cucumber and dill (tzatziki) for veggies or grilled chicken.
- Sour cream swap: a dollop on tacos, chili or baked potatoes saves around 30–40 kcal per 2 tbsp.
- Overnight oats: combine ⅓ cup oats, ½ cup Greek yogurt and ½ cup milk the night before.
- Smoothie base: adds protein and thickness without protein powder.
Reading the label
Look for "plain" and check added sugars: flavored cups can contain as much as a cookie. Also check the serving size; large tubs list nutrition per ¾ cup or 170 g.
How much protein you get per calorie
| Food | Protein per 100 kcal |
|---|---|
| Nonfat Greek yogurt | ~17 g |
| Whole-milk Greek yogurt | ~9 g |
| Regular plain yogurt | ~6 g |
| Eggs | ~9 g |
That ratio is why nonfat Greek yogurt is a staple in high-protein, lower-calorie eating.
Track it
A yogurt bowl is easy to photograph, but granola and honey hide underneath fruit. Add them in Nutora if needed. See high-protein low-calorie foods and cottage cheese high-protein recipes.
Frequently asked questions
How much protein is in Greek yogurt?
About 15–18 g per 170 g cup, depending on fat level and brand.
Is Greek yogurt better than regular yogurt?
It has roughly twice the protein for similar calories, so it's more filling.
Is full-fat Greek yogurt bad for weight loss?
Not necessarily. It has more calories, but some people find it more satisfying. It depends on your targets.
What's the healthiest Greek yogurt?
Plain varieties with no added sugar; add your own fruit.
Track it with a photo
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