Plain nonfat Greek yogurt has about 59 calories per 100 grams, along with roughly 10 grams of protein and only 0.4 grams of fat, according to USDA FoodData Central. That high-protein, low-fat profile is exactly why Greek yogurt is a staple for anyone counting calories or trying to hit a protein target. The total in your bowl comes down to two things: how much fat the yogurt has, and whether anything sweet has been added.
The quick answer: calories in Greek yogurt
Plain Greek yogurt with nothing added lands at about 59 calories per 100 grams for the nonfat version. The protein stays high across every fat level because straining the yogurt is what concentrates it. What moves the calorie number is the fat: more fat means more calories, while the protein barely changes.
Here is how the macros break down for 100 grams of plain nonfat Greek yogurt:
- Calories: about 59 kcal
- Protein: about 10 g
- Fat: about 0.4 g
- Carbohydrate: about 3.6 g
With very little fat and only a few grams of natural milk sugar, plain nonfat Greek yogurt is close to pure protein. At roughly 10 grams of protein for under 60 calories, it is one of the most protein-dense foods you can keep in the fridge, which is why it shows up on almost every list of high-protein foods.
Calories by fat type and container
“Greek yogurt” is not one number, because nonfat, low-fat, and whole-milk versions carry different amounts of fat. The table below uses USDA values for plain, unsweetened Greek yogurt at each fat level, shown per 100 grams and per standard 170 gram (6 oz) container.
| Type (plain, unsweetened) | Per 100 g | Per 170 g container |
|---|---|---|
| Nonfat | about 59 kcal, 10 g protein, 0.4 g fat | about 100 kcal, 17 g protein |
| Low-fat (2%) | about 73 kcal, 10 g protein, 1.9 g fat | about 124 kcal, 17 g protein |
| Whole milk | about 97 kcal, 9 g protein, 5 g fat | about 165 kcal, 15 g protein |
The takeaway: switching from whole-milk to nonfat saves roughly 65 calories per container while keeping nearly all of the protein. None of these include added sugar, so they are the leanest, most protein-forward way to eat Greek yogurt. For more reference numbers like these, our Food and Calorie Guides hub keeps them in one place.
Why Greek yogurt is so high in protein per calorie
This is the heart of why Greek yogurt earns its reputation. Regular yogurt is strained to make Greek yogurt, and that straining removes much of the liquid whey along with some of the natural sugar. What is left is thicker, tangier, and far more concentrated in protein.
In practice, that means plain Greek yogurt delivers roughly twice the protein of regular plain yogurt for a similar calorie count. A single 170 gram container of nonfat gives you about 17 grams of complete protein, the kind that contains all nine essential amino acids your body cannot make on its own, for around 100 calories. Few snacks come close to that ratio, which is what makes Greek yogurt so useful on a calorie budget. Protein is also the most filling macronutrient per calorie, so a bowl of plain Greek yogurt tends to hold off hunger better than its calorie count suggests, which is why it belongs among low-calorie filling foods.
Nonfat versus whole milk: which to pick
The choice between nonfat and whole-milk Greek yogurt is really a choice about fat and calories, because the protein is nearly identical either way.
- Nonfat is about 59 calories per 100 grams. It gives you the most protein for the fewest calories, which is ideal when you are watching your intake closely or want a high-volume snack.
- Whole milk is about 97 calories per 100 grams. The extra fat makes it creamier and more satiating per spoonful, and a little dietary fat helps you absorb the fat-soluble vitamins you eat alongside it.
Neither is “better” in the abstract. If your goal is maximum protein for minimum calories, nonfat wins. If you find a richer texture keeps you full and satisfied so you eat less overall, the whole-milk version can be the smarter pick despite the higher number. Low-fat (2%) sits in the middle at about 73 calories per 100 grams and is a reasonable compromise.
Plain versus flavored: where the calories hide
The single biggest variable is not the fat type, it is the sugar. Plain Greek yogurt has no added sweeteners, so its carbohydrate is just the natural milk sugar, only a few grams per 100 grams. Flavored versions are a different story.
A fruit-on-the-bottom, honey, or vanilla Greek yogurt can carry an extra 10 to 20 grams of added sugar per container, which can push a single serving from about 100 calories up to 150, 200, or more, without adding any protein. The yogurt underneath is the same; the added sugar is doing all the work.
A few practical points fall out of this:
- Plain plus your own fruit is the lean default. Stir in fresh berries or a small drizzle of honey and you control exactly how much sugar goes in, usually for far fewer calories than a pre-sweetened tub.
- Check the label, not the front of the package. “Greek,” “protein,” and “fit” on the front tell you nothing about added sugar. The Nutrition Facts panel does.
- Log the toppings too. Granola, honey, nut butter, and dried fruit add up fast. A tracking app like CalcEat lets you log the yogurt and the toppings separately so the math stays honest.
How Greek yogurt fits weight loss and protein goals
Plain Greek yogurt is a go-to for a reason when you are cutting calories or building muscle. Three things work in its favor.
It is extremely filling for its calories. High protein plus low calorie density means a generous, satisfying portion for relatively few calories, which makes a calorie deficit easier to sustain. A bowl of plain nonfat with berries can feel like dessert for the calories of a light snack.
It makes protein targets simple. Aiming for 120 grams of protein a day? A couple of containers of nonfat Greek yogurt can cover roughly a third of that, with very little fat or carbohydrate to budget around. If you are working out your own number, our guide on how much protein you need per day walks through it.
It is flexible and easy to keep on hand. Use it for breakfast, a snack, a high-protein swap for sour cream or mayonnaise, or the base of a smoothie. Keep it plain and add your own flavor with fruit, spices, or a little vanilla to hold the calories near the baseline.
The bottom line
Plain nonfat Greek yogurt is about 59 calories and 10 grams of protein per 100 grams, and a standard container lands near 100 calories for roughly 17 grams of protein. Stepping up to low-fat or whole-milk adds calories from fat while keeping the protein about the same, and the biggest swing of all comes from added sugar in flavored varieties. For most people, plain Greek yogurt is one of the best high-protein, low-calorie foods to build a snack or meal around.
Keep it simple: choose the fat level that fits your budget and keeps you full, start with plain whenever you can, and watch the sweet toppings. Track the yogurt and the extras, stay consistent, and the numbers will take care of themselves.
This article is general information, not medical or dietary advice for your specific situation.
