Calories in Greek yogurt
A 5.3 oz container of plain nonfat Greek yogurt (150 g) has 89 calories, with 15 g of protein, 5.5 g of carbohydrate and 0.6 g of fat. 100 g has 59 calories.
By Jacob Chavez-Navarro, founder of ToneUpdated
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 container (5.3 oz) (150 g) | 89 | 15 g | 5.5 g | 0.6 g |
| 1 container (6 oz) (170 g) | 100 | 18 g | 6.2 g | 0.6 g |
| 1 cup (245 g) | 145 | 25 g | 8.9 g | 0.9 g |
| 100 g (100 g) | 59 | 10 g | 3.6 g | 0.4 g |
Nutrition facts
1 container (5.3 oz) (150 g)
Calories 89
% Daily Value
- Fat 0.6 g
- 1%
- Saturated fat 0.2 g
- 1%
- Cholesterol 7.5 mg
- 3%
- Sodium 54 mg
- 2%
- Carbohydrate 5.5 g
- 2%
- Fiber 0 g
- 0%
- Sugars 4.9 g
- Protein 15 g
- 31%
- Calcium 167 mg
- 13%
- Iron 0.1 mg
- 1%
- Potassium 212 mg
- 5%
- Vitamin A 1.5 mcg
- 0%
- Vitamin B12 1.1 mcg
- 44%
- Magnesium 17 mg
- 4%
How does Greek yogurt compare?
| Yogurt and cheese | Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Greek yogurt | 1 container (5.3 oz) | 89 | 15 g | 5.5 g | 0.6 g |
| Cheddar cheese | 1 slice | 86 | 4.9 g | 0.5 g | 7.1 g |
| Cottage cheese | 1 cup | 172 | 23 g | 9.1 g | 4.8 g |
How do I log Greek yogurt in Tone?
Say it the way you’d tell a friend, with how much you had. Tone knows it as “plain greek yogurt”, “nonfat greek yogurt” or “plain nonfat greek yogurt”. Leave the amount out and it uses a typical portion, which you can change before it’s logged. It’s a Tone Verified food, so the record and portions were picked by a person.
Where do these numbers come from?
From the USDA’s record “Yogurt, Greek, nonfat milk, plain”, in the USDA Food and Nutrient Database for Dietary Studies (FNDDS). Daily Values are the FDA’s for adults. Burn times use the 2024 Compendium of Physical Activities and count everything burned during the activity, including what your body would burn at rest anyway. Cooking, brand and size change the numbers, so treat them as typical rather than exact.
Sources
About the author
Jacob is a product designer and the founder of Tone. Before Tone, he co-founded Boba, an AI-native trading app, as its chief product officer, and designed products at Decrypt.
For healthy adults, for information only, and not medical advice. If you are pregnant, breastfeeding, under 18, or have a medical condition or a history of disordered eating, talk to a doctor or registered dietitian before changing how you eat.
