Calories in Greek Yogurt: By Fat Level

Plain non-fat Greek yogurt delivers approximately 100 calories, 17 g of protein, and 6 g of carbohydrate per standard 170 g (6 oz) serving, according to USDA FoodData Central (FDC #170903).

Greek yogurt is strained to remove most of the whey, concentrating the protein and lowering the volume. Fat content is the main variable that shifts the calorie count, and the spread between non-fat and whole-milk versions is substantial enough to matter in daily tracking.

Calories and Macros by Fat Level

The table below covers the three main fat levels (non-fat, low-fat, whole milk) and a flavored example, all at a 170 g serving — the standard single-serve container sold in most supermarkets. Data are from USDA FoodData Central and common branded labels.

Type	Calories	Protein (g)	Carbs (g)	Fat (g)
Non-fat plain (0%)	100	17	6	0
Low-fat plain (2%)	130	16	8	3.5
Whole-milk plain (5%)	170	15	8	8
Non-fat flavored/fruit	150–180	11–13	25–30	0

Sources: USDA FDC #170903 (non-fat), #170904 (low-fat), #170905 (whole-milk); flavored range from major branded labels.

The non-fat version has about 40% fewer calories than whole-milk, while keeping protein within 2 g. Flavored varieties close that gap quickly by adding 20–25 g of sugar.

What the Macros Actually Mean

Greek yogurt’s headline macro is protein. At 17 g per 170 g serving of non-fat, it delivers more protein per calorie than most dairy foods and rivals multiple large eggs. Protein has the highest thermic effect of the three macronutrients (roughly 20–30% of protein calories are used in digestion) and the strongest influence on hunger hormones. If you are working toward a protein target, Greek yogurt is one of the most calorie-efficient ways to hit it — see our protein targets for weight loss post for the full breakdown.

Carbohydrate in plain Greek yogurt is almost entirely lactose, partially fermented to lactic acid during straining, which lowers the net sugar load below what the label carb count implies. Fat in the 2% and whole-milk versions is primarily saturated (about 2–5 g) with a small polyunsaturated fraction. Micronutrient highlights per serving: calcium ~220 mg (~18% DV), phosphorus ~220 mg, vitamin B12 ~1.3 mcg (~54% DV).

Does It Fit Your Goals?

Weight loss: At 100 calories and 17 g of protein per serving, non-fat Greek yogurt is one of the highest protein-per-calorie foods you can log. Replacing lower-protein snacks with it typically reduces overall calorie intake without requiring aggressive portion control. The key trap is flavored varieties — fruit-on-the-bottom products add 80–100 calories of sugar, bringing the total closer to dessert. Plain Greek yogurt with fresh fruit delivers the same satisfaction for roughly 60 fewer calories. Use our macro calculator to fit Greek yogurt into your daily protein and calorie targets.

Blood sugar: Plain Greek yogurt has a low glycemic index (GI approximately 11–20) because fermentation converts much of the lactose to lactic acid, slowing the glucose response. For people managing prediabetes or type 2 diabetes, it is generally a well-tolerated dairy choice. Flavored varieties sweetened with fruit concentrates or maltodextrin behave differently — anything above 10 g of sugar per serving warrants a check with our glycemic load calculator.

Tips for Tracking Accurately

The two most common logging errors with Greek yogurt are using the wrong container size (some single-serve containers are 150 g, others 200 g) and logging a flavored product as plain. Weigh the container if you are tracking tightly — a 50 g difference at the whole-milk level is roughly 50 calories and 3 g of protein.

Snap a photo of the container with CalEye to log the macros in seconds — no manual lookup needed.