Know your ingredients

Greek yogurt nutrition (plain, nonfat)

This page uses plain, nonfat Greek yogurt, with adjustable portions for a breakfast bowl, dip, or recipe. Yogurt with a different milk-fat level, flavor, or added ingredients may have different values.

The food used herePlain, nonfat

Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)

View the USDA source

A portion in practice

How much protein is in a container of Greek yogurt?

One USDA reference container of plain, nonfat Greek yogurt (170 g) contains about 100 calories and 17.3 g protein. This uses the reference weight, so weigh your portion if its size differs.

For comparison, 100 g of this food contains 59 calories and 10.2 g protein. Adjust the amount below for your serving.

Make it your portion

How much are you using?

Change the amount to see the calories and macros for your serving.

AmountMeasure

100calories

17.3gprotein

6.1gcarbs

0.7gfat

170 g of greek yogurt, plain nonfat. Estimates from USDA; preparation and products vary.

Add to my meal

A reference for your recipe

Greek yogurt nutrition facts by portion

Use the gram amount on your scale or container when its size differs from the listed portion. Toppings and mix-ins are not included in this yogurt estimate.

Greek yogurt — Plain, nonfat. Calories in kcal; other nutrients in grams.
Portion	Calories	Protein	Carbs	Fat
100 grams100 g	59	10.2	3.6	0.4
oz28.35 g	17	2.9	1	0.1
container170 g	100	17.3	6.1	0.7

Values are scaled from the USDA figures per 100 g. Calories are rounded to a whole number; gram values to one decimal. A dash means the source does not provide that value. Portions are reference measurements, not serving recommendations.

At the kitchen counter

Match the yogurt before measuring a portion.

Read the source description to check the fat level and whether the yogurt is plain. Sweetened, flavored, and different-fat products may have different nutrition per gram. If you have a labeled tub or individual pot, its nutrition panel is the closest reference for that particular product.

For a yogurt bowl, weigh the yogurt before adding oats, seeds, fruit, or a drizzle of honey. For a dip or baking recipe, record the amount of yogurt that goes into the full mixture, then account for the other ingredients and the portion served. A package described as one serving can have a different weight from the reference cup or container used by the USDA entry.

Using yogurt as a buttermilk substitute: The buttermilk guide explains when thinned plain yogurt can work in baking. Include the thinning liquid separately in a recipe estimate.

Check the original

Where these numbers come from

USDA FoodData Central: Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program).

FoodData Central ID: 170894
Dataset: SR Legacy
Data retrieved: September 18, 2026

These estimates describe this reference food. Your brand, preparation, and portion may differ. Oils, sauces, and other additions are excluded unless named in the source description.

View this USDA food record