Greek yogurt calories and protein
A container of plain nonfat Greek yogurt (170 g) has 100 calories, with 17.3 g of protein, 0.7 g of fat, and 6.1 g of carbs.
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Plain, nonfat, and a defined container size
This is plain nonfat Greek yogurt. The container is a USDA reference portion, so check the weight on your own pot or tub.
For a specific brand, use its label. Whole-milk and flavored yogurts can differ in fat, sugar and serving size.
Greek yogurt or cottage cheese?
Plain nonfat Greek yogurt has 10.2 g of protein and 59 calories per 100 g. Cottage cheese with 2% milkfat has 10.5 g of protein and 81 calories at the same weight.
Common questions
How much protein is in Greek yogurt?
The container serving of plain nonfat Greek yogurt has 17.3 g of protein and 100 calories. Per 100 g, the same entry has 10.2 g of protein.
Does plain yogurt contain sugar?
This entry reports 5.5 g of total sugar per container. Total sugar includes naturally occurring sugar. USDA does not report added sugar for this entry, so that value is shown as No data.
To see how this fits your day, work out your daily protein with the protein calculator, or your protein, carbs and fat with the macro calculator. Compare it with other foods in the high-protein foods ranking.
Plain nonfat Greek yogurt compared with other eggs and dairy foods
Of these five foods, protein per 100 calories is highest in cooked egg whites (20.6 g) and lowest in milk, 2% milkfat (6.6 g).
| Item | CaloriesCal | Protein | Fat | Carbs | Net carbs | Protein per 100 calPer 100 cal |
|---|---|---|---|---|---|---|
| Cooked egg whites1 egg white (33 g) | 17 | 3.5 g | 0 g | 0.8 g | 0.8 g | 20.6 g |
| Plain nonfat Greek yogurtThis page1 container (170 g) | 100 | 17.3 g | 0.7 g | 6.1 g | 6.1 g | 17.3 g |
| Cottage cheese, 2% milkfat1 cup (226 g) | 183 | 23.6 g | 5.1 g | 10.8 g | 10.8 g | 12.9 g |
| Hard-boiled egg1 large egg (50 g) | 78 | 6.3 g | 5.3 g | 0.6 g | 0.6 g | 8.1 g |
| Milk, 2% milkfat1 cup (244 g) | 122 | 8.1 g | 4.8 g | 11.7 g | 11.7 g | 6.6 g |
Most protein per 100 calories first. The mark on each bar is 5 g. Numbers are for one serving, the size the card opens on.
Sources
2 sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. Plain nonfat Greek yogurt, nutrition information. fdc.nal.usda.gov/food-details/170894/nutrients. Checked November 2026.
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. Cottage cheese, 2% milkfat, nutrition information. fdc.nal.usda.gov/food-details/172182/nutrients. Checked November 2026.
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