Greek Yogurt: Calories, Nutrition Facts, and Health Benefits (2026)

Greek yogurt provides 145 calories and 25.2 g of protein per 1 cup (245 g). It contains 8.8 g of carbohydrates, 7.8 g of sugar, and 1 g of fat. Notably, it offers 270 mg of calcium and a glycemic load of about 1.

This page delves into the nutritional profile of Greek yogurt, focusing on its benefits and how it compares to other dairy products. We will explore its calorie content, protein levels, and overall health advantages.

Greek Yogurt Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table outlines the key nutrients found in Greek yogurt per serving. This information highlights its contributions to a balanced diet.

Values are for 1 cup plain nonfat (245 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	145	59	7%
Protein	25.2 g	10.3 g	50%
Carbohydrates	8.8 g	3.6 g	3%
Fiber	0.0 g	0.0 g	0%
Sugar	7.8 g	3.2 g	-
Fat	1.0 g	0.4 g	1%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	345 mg	141 mg	7%
Calcium	270 mg	110 mg	21%
Vitamin B12	1.84 mcg	0.75 mcg	77%
Sodium	88 mg	36 mg	4%

About 24% of greek yogurt calories come from carbohydrates, 70% from protein and 6% from fat.

Greek Yogurt by Health Goal

The by-goal ratings provide insights into how Greek yogurt aligns with various dietary objectives. These ratings can help individuals make informed choices based on their health goals.

Goal	Rating	Why
Weight loss	Fair	145 calories per serving
Blood sugar / diabetes	Excellent	Glycemic load of about 1 per serving
Bone health	Good	Provides 270 mg calcium (21% DV) for bones
Digestion	Good	Yogurt and kefir add probiotics; the lactose in dairy bothers some people
Heart health	Good	Calcium and protein; lower-fat options cut the saturated fat
Muscle gain	Good	Good protein source at 25.2 g per serving

Greek Yogurt and Blood Sugar

Glycemic index: 11. Glycemic load: 1 per serving.

Greek Yogurt has a glycemic load of about 1 per serving, so it has minimal effect on blood sugar; what carbohydrate it has is mostly lactose. Its protein and fat slow the rise from a meal.

How Greek Yogurt Compares to Other Dairy and Alternatives

The comparison table illustrates how Greek yogurt stacks up against other dairy options and alternatives. This analysis aids in understanding its unique nutritional benefits.

Food (per 100 g)	Calories	Protein (g)	Fat (g)	Calcium (mg)
Greek Yogurt	59	10.3	0.4	110
Yogurt	61	3.5	3.3	121
Cottage Cheese	84	11.0	2.3	91
Milk	61	3.1	3.3	113

Greek Yogurt Myths, Checked

Greek and regular yogurt are the same , Misleading. Greek yogurt is strained, so it has about double the protein and less sugar.

Flavored Greek yogurt is a health food , Misleading. Many flavored tubs add 15 to 20 g of sugar; plain plus fruit is leaner.

How to Track Greek Yogurt

Dairy and its alternatives vary widely, full-fat versus low-fat, and especially plant milks, differ a lot in protein, fat and calcium, so the label matters. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log greek yogurt accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see best calcium sources ranked, fortified vs whole-food nutrients compared, and complete protein sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of Greek yogurt?

One cup of Greek yogurt contains 145 calories. This makes it a relatively low-calorie option for those looking to manage their energy intake while still enjoying a nutritious food.

Is greek yogurt good for weight loss?

Greek yogurt can be beneficial for weight loss due to its high protein content, which can promote satiety. With 25.2 g of protein per cup, it may help reduce overall calorie consumption.

Can people with diabetes eat greek yogurt?

People with diabetes can include Greek yogurt in their diet, as it has a low glycemic load of about 1. This means it has a minimal impact on blood sugar levels.

How much protein is in greek yogurt?

Greek yogurt is rich in protein, providing 25.2 g per cup. This high protein content is one of the reasons it is favored by those looking to increase their protein intake.

Is greek yogurt high in sugar?

Greek yogurt contains 7.8 g of sugar per cup, which is relatively low compared to many flavored yogurts. It is important to choose plain varieties to minimize added sugars.

Why is Greek yogurt higher in protein?

Greek yogurt is higher in protein than regular yogurt because it is strained to remove whey. This process concentrates the protein content, resulting in a thicker texture.

Key Takeaways

• Greek yogurt has 145 calories per cup.
• It contains 25.2 g of protein per serving.
• Greek yogurt provides 270 mg of calcium.
• It has a low glycemic load of about 1.
• There are 7.8 g of sugar in one cup.
• Greek yogurt is beneficial for weight management.