Greek Yogurt Nutrition Facts: Is Greek Yogurt Good for You?

Based on USDA data, plain nonfat Greek yogurt is a source of several nutrients. It is high in protein, riboflavin, and vitamin B12 while being very low in fat, saturated fat, and calories. Its suitability for you depends on your overall diet and portion sizes. This specific data is for plain, nonfat yogurt; flavored or full-fat versions will have different nutritional profiles, particularly for sugar and fat content.

59Calories

10.2gProtein

3.6gCarbs

0gFiber

0.39gFat

3.2gSugars

Per 100 g · Yogurt, Greek, plain, nonfat (Includes foods for USDA’s Food Distribution Program)

High in (20% DV or more per 100 g): Protein, Riboflavin (B2), Vitamin B12
Good source of (10 to 19% DV): Phosphorus, Selenium

What stands out in Greek yogurt

High in protein. A 100-gram serving of nonfat plain Greek yogurt contains about 10 grams of protein, which provides 20% of the Daily Value (DV).
High in B vitamins. This yogurt is high in Vitamin B12, with 31% of the DV per 100 grams, and Riboflavin (B2), with 21% of the DV.
Good source of minerals. It is a good source of phosphorus, providing 11% of the DV, and selenium, providing 18% of the DV per 100 grams.
Low in calories and fat. Per 100 grams, this yogurt has 59 calories and less than half a gram of total fat (0.39 g).

What to keep in mind

This data is for plain, nonfat Greek yogurt. Flavored varieties often contain added sugars, and full-fat versions will have more calories and saturated fat.

Greek Yogurt nutrition facts per 100 g

Calories and macronutrients
Nutrient	Per 100 g	% DV
Calories	59 kcal	–
Protein	10.2 g	20%
Total fat	0.39 g	0%
Saturated fat	0.12 g	1%
Monounsaturated fat	0.05 g	–
Polyunsaturated fat	0.01 g	–
Cholesterol	5 mg	2%
Carbohydrate	3.6 g	1%
Dietary fiber	0 g	0%
Total sugars	3.2 g	–
Water	85.1 g	–
Sodium	36 mg	2%

Vitamins and minerals
Nutrient	Per 100 g	% DV
Potassium	141 mg	3%
Calcium	110 mg	8%
Iron	0.07 mg	0%
Magnesium	11 mg	3%
Phosphorus	135 mg	11%
Zinc	0.52 mg	5%
Copper	0.02 mg	2%
Manganese	0.01 mg	0%
Selenium	9.7 mcg	18%
Vitamin A (RAE)	1 mcg	0%
Vitamin C	0 mg	0%
Vitamin D	0 mcg	0%
Vitamin E	0.01 mg	0%
Vitamin K	0 mcg	0%
Thiamin (B1)	0.02 mg	2%
Riboflavin (B2)	0.28 mg	21%
Niacin (B3)	0.21 mg	1%
Vitamin B6	0.06 mg	4%
Folate (DFE)	7 mcg	2%
Vitamin B12	0.75 mcg	31%
Choline	15.1 mg	3%

% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.

Greek Yogurt by portion

The nutrition data is often listed per 100 grams, which is about half a standard container. A typical single-serving container of 170 grams provides 100 calories and about 17 grams of protein. This portion size also contains about 6 grams of carbohydrates, 5 grams of sugar, and less than 1 gram of total fat. It has no dietary fiber.

USDA portion	Weight	Calories	Protein	Carbs	Fiber	Fat
1 container	170 g	100	17.3 g	6.1 g	0 g	0.7 g

How Greek yogurt compares with other dairy, egg and plant-milk foods

Among other dairy, egg, and plant-milk foods, nonfat Greek yogurt ranks relatively high for its protein (7th out of 15), potassium (5th), and Vitamin B12 (5th) content. It is on the lower end for calories (11th) and total fat (13th). Compared to similar foods, 100 grams of Greek yogurt has nearly three times the protein (10 g) of regular plain yogurt (3.5 g) for slightly fewer calories. It has slightly less protein than egg whites (10.9 g) but significantly more than whole milk (3.1 g) or soy milk (3.3 g).

Per 100 g	Calories	Protein	Carbs	Fiber	Fat
Greek Yogurt	59	10.2 g	3.6 g	0 g	0.39 g
Plain Yogurt	61	3.5 g	4.7 g	0 g	3.2 g
Whole Milk	61	3.1 g	4.8 g	0 g	3.2 g
Egg Whites	52	10.9 g	0.73 g	0 g	0.17 g
Soy Milk	54	3.3 g	6.3 g	0.6 g	1.8 g

Quick answers

How much protein is in a container of Greek yogurt?

A standard 170-gram container of plain, nonfat Greek yogurt contains 17.3 grams of protein.

How many calories are in nonfat plain Greek yogurt?

Nonfat plain Greek yogurt has 59 calories per 100 grams. A 170-gram single-serving container has 100 calories.

Does plain Greek yogurt have sugar?

Yes, it contains naturally occurring sugars from milk. A 100-gram serving has 3.2 grams of sugar, and a 170-gram container has 5.4 grams of sugar. This data is for plain yogurt with no added sugars.

When to talk to a doctor or dietitian

Greek Yogurt contains milk, one of the major food allergens in the US. If you have a known or suspected milk allergy, follow the plan your allergist gave you, and get urgent help for signs of a severe reaction such as throat tightness or trouble breathing.
This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how Greek yogurt fits your situation.