Nutrition for Greek Yogurt

Calories, Protein, Vitamins and More


image of greek yogurt source

Greek Yogurt Nutrition Summary

One cup of greek yogurt (228.6 grams or 0.5 lb) contains 167 calories and 22.7 grams of protein. Greek yogurt consist of 84% water, 4% carbohydrates, 10% protein, and 2% fat.

Greek yogurt is an excellent source of many nutrients, including protein, Vitamin A, calcium, potassium, riboflavin and Vitamin B12. It also contains significant amounts of zinc, selenium and phosphorus.

In one cup of greek yogurt:

  • Calories: 167
  • Protein: 22.7 g
  • Sugar: 8.1 g
  • Fat: 4.4 g, (Saturated: 2.8 g)
  • Cholesterol: 22.9 mg
  • Sodium: 77.7 mg
There is no significant amounts of dietary fiber in greek yogurt.

See the Greek Yogurt Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Yogurt, Greek, plain, lowfat.

Calories in Greek Yogurt

Greek yogurt has 167 calories per cup or 73 calories for every 100 grams. Most of its calories are from protein, fat and carbohydrates.

55 percent of calories in greek yogurt are from protein, 24% of calories are from fat and 22% of calories are from carbohydrates.

Calories from Carbs

About 22% the calories in greek yogurt are from carbohydrates. The carbs in greek yogurt are mostly in the form of sugar (100%).

  • Sugar: 8.1 g
There is no significant amounts of dietary fiber or starch in greek yogurt.

Calories from Fat

About 24% the calories in greek yogurt are from fat. Greek yogurt has a moderate amount of total fat, with 4.4 grams or 7% of recommended daily values per cup. It also is cholestrol free. Most of the fat in greek yogurt are saturated:

  • Total fat: 4.4 g
  • Saturated fat: 2.8 g
  • Monounsaturated fat: 1.1 g
  • Polyunsaturated fat: 0.2 g
There is no significant amounts of cholestrol in greek yogurt.

Omega-6 in Greek Yogurt

A source of omega-6 fatty acids, every cup of greek yogurt contains a total of 0.2 grams of omega-6. [2]

  • linoleic acid: 0.15 g

Calories Similar to Greek Yogurt

Some other dairy or egg products with similar calories to greek yogurt by weight:

Protein in Greek Yogurt

An excellent source of protein, a single cup of greek yogurt contains 45% of recommended daily values or 22.7 grams of protein. In addition, greek yogurt contains significant amounts of all 9 essential amino acids.

  • Protein: 22.75 g
  • Tryptophan: 0.07 g
  • Threonine: 0.49 g
  • Isoleucine: 0.65 g
  • Leucine: 1.21 g
  • Lysine: 1.08 g
  • Methionine: 0.35 g
  • Phenylalanine: 0.65 g
  • Valine: 0.99 g
  • Histidine: 0.3 g

Protein Similar to Greek Yogurt

Some other dairy or egg products with similar amounts of protein to greek yogurt by weight:

Vitamins and Minerals in Greek Yogurt

An good source of many nutrients, greek yogurt contains abundant amounts of Vitamin A, calcium, potassium, riboflavin and Vitamin B12. In fact, a single cup of greek yogurt contains 50% of recommended daily values or 1.2 ug of Vitamin B12. Also an excellent source of riboflavin, a single cup of greek yogurt contains 48% of recommended daily values or 0.5 mg of riboflavin.

Vitamins in greek yogurt (1 cup):
  • Vitamin a: 205.7 ug
  • Thiamin: 0.1 mg
  • Riboflavin: 0.5 mg
  • Niacin: 0.5 mg
  • Vitamin b6: 0.1 mg
  • Vitamin c: 1.8 mg
  • Vitamin e: 0.1 mg
  • Folate: 27.4 ug
  • Vitamin b12: 1.2 ug
  • Vitamin k: 0.5 ug
Minerals in greek yogurt (1 cup):
  • Calcium: 262.9 mg
  • Potassium: 322.3 mg
  • Iron: 0.1 mg
  • Magnesium: 25.1 mg
  • Zinc: 1.4 mg
  • Selenium: 28.3 ug
  • Phosphorus: 313.2 mg
  • Choline: 34.7 mg
There is no significant amounts of copper, manganese or pantothenic acid in greek yogurt.

Similar to Greek Yogurt for Vitamin B12

Here are some other dairy or egg products with similarly abundant amounts of Vitamin B12 to greek yogurt:

Greek Yogurt Nutrition Chart

Greek Yogurt:

( - g )

calories
KCAL %
carbohydrates
G %
sugar G
total fat
G %
saturated fat
G %
monounsaturated fat G
polyunsaturated fat G
trans fat G
protein
G %
cholesterol MG
Vitamin A
UG %
Vitamin C
MG %
calcium
MG %
iron
MG %
magnesium
MG %
potassium
MG %
thiamin (Vitamin B1)
MG %
riboflavin (Vitamin B2)
MG %
niacin (Vitamin B3)
MG %
Vitamin B6
MG %
pantothenic acid (Vitamin B5)
MG %
folate (Vitamin B9)
UG %
Vitamin B12
UG %
Vitamin E
MG %
Vitamin K
UG %
histidine
G %
isoleucine
G %
leucine
G %
lysine
G %
methionine
G %
phenylalanine
G %
threonine
G %
tryptophan
G %
valine
G %
zinc
MG %
selenium
UG %
choline
MG %
copper
MG %
sodium
MG %
phosphorus
MG %
Water G
manganese
MG %
Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Greek Yogurt in Cooking

Greek yogurt is in the top 10% of most popular ingredients for recipes. Most recipes call for one or two cups of greek yogurt.

Friends and Relatives of Greek Yogurt

Foods commonly cooked with greek yogurt: Other similar relatives:


get Nutrition for food