- Nutrition (0%, 100 g): 59 kcal, 10.2 g of protein, 3.6 g of carbs, 0.4 g of fat.
- Versus plain yogurt: about three times the protein (10.2 g against 3.5 g) for similar calories.
- Instead of sour cream: 70% fewer calories per 100 g.
- Label: “Greek-style” is not always strained; the protein per 100 g tells you.
What is Greek yogurt and how is it different?
Greek yogurt is strained yogurt: part of the whey is removed, so it is thicker, tangier, and more protein is left per gram of the same milk. The 0% version has practically no fat, while the 5-10% “creamy” versions can have double the calories; the label always gives the exact figure.
Greek yogurt calories and protein per portion
The values below are for 0% Greek yogurt (USDA FoodData Central):
| Portion | kcal | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| 100 g | 59 | 10.2 | 3.6 | 0.4 |
| 150 g (one pot) | 89 | 15.3 | 5.4 | 0.6 |
| 250 g (a big bowl) | 148 | 25.5 | 9 | 1 |
A 150 g pot is 89 kcal and 15.3 g of protein. Details: Greek yogurt in the calorie chart.
Greek yogurt vs plain yogurt, sour cream and cottage cheese
| Product | kcal | Protein (g) | Carbs (g) | Fat (g) | Protein / 100 kcal (g) | Sodium (mg) |
|---|---|---|---|---|---|---|
| Greek yogurt, 0% fat | 59 | 10.2 | 3.6 | 0.4 | 17.3 | 36 |
| Plain yogurt, whole milk | 61 | 3.5 | 4.7 | 3.2 | 5.7 | 46 |
| Sour cream | 198 | 2.4 | 4.6 | 19.4 | 1.2 | 31 |
| Cottage cheese, 2% | 84 | 11 | 4.3 | 2.3 | 13.1 | 321 |
Per calorie, 0% Greek yogurt gives the most protein of the four (17 g per 100 kcal). Plain yogurt has far fewer calories than sour cream, but Greek gives much more protein. If you swap just one thing, swap sour cream for Greek yogurt: just as creamy, 70% fewer calories.
How to read a Greek yogurt label
- Protein per 100 g: around 9-10 g in strained, 0% Greek yogurt. If it is 5-6 g, it is probably not strained but a thickened “Greek-style” yogurt.
- Ingredients: milk and yogurt cultures, not starch or thickeners.
- Fat: between 0% and 10%, calories can double. For fat loss, 0-2% is a good start.
- Sugar: flavoured pots often have 10-15 g of added sugar; buy plain and add fruit.
- Live cultures: under the EU’s authorised claim, live yogurt cultures improve lactose digestion for people who digest it poorly.
How to use Greek yogurt
- Breakfast: with fruit, honey, oats; in a shake with a little protein powder.
- Instead of sour cream and mayo: in soups, stews and dressings.
- In savoury dishes: tzatziki, spiced dips, marinating chicken (the yogurt tenderises the meat).
- For dessert: frozen as frozen yogurt, with baked apple, in avocado mousse.
25 of our recipes use Greek yogurt. The eight with the most protein:
| Recipe | kcal | Protein (g) | Carbs (g) | Fat (g) | Time |
|---|---|---|---|---|---|
| Greek Chicken Bowl with Tzatziki | 495 | 48 | 53 | 9 | 25 min |
| Tandoori-style Chicken Skewers | 301 | 48 | 14 | 5 | 25 min |
| Buffalo Chicken Wrap | 446 | 43 | 38 | 13 | 15 min |
| Chicken Fajita Traybake | 364 | 43 | 19 | 13 | 30 min |
| Chicken Stuffed Sweet Potato | 435 | 42 | 57 | 4 | 45 min |
| Greek Yogurt Protein Bowl | 352 | 41 | 29 | 10 | 5 min |
| Baked Blueberry Protein Oats | 454 | 41 | 53 | 10 | 30 min |
| Chicken Caesar Wrap | 393 | 41 | 33 | 10 | 15 min |
Storage and lactose
- Storage: in the fridge; check the pack’s advice after opening, usually good for a few days. The liquid that collects on top is not spoilage, stir it back in.
- Lactose: less than in milk in strained yogurt, but not zero. If you are lactose sensitive, the lactose-free version is the one.
Combined with oats, our overnight oats guide has ratios and recipes; a similar high-protein dairy food is cottage cheese.
Frequently asked questions
How many calories are in Greek yogurt?
100 g of 0% Greek yogurt is 59 kcal, and a 150 g pot is 89 kcal. The full-fat 5-10% versions have far more; check the label.
How much protein is in Greek yogurt?
10.2 g per 100 g of 0% Greek yogurt, and 25.5 g in a 250 g bowl.
What is the difference between Greek and plain yogurt?
Greek yogurt is strained, so it is thicker and has about three times the protein (10.2 g against 3.5 g per 100 g for whole-milk plain yogurt).
Can you lose weight with Greek yogurt?
It can help, since it gives lots of protein for few calories and keeps you full. Weight loss needs a daily calorie deficit; the calorie calculator works out your target.
Can I swap sour cream for Greek yogurt?
Yes, it is just as creamy, with 70% fewer calories per 100 g. When cooking, stir it in at the end, off the heat, so it does not split.
How do I know Greek yogurt is really strained?
The protein is around 9-10 g per 100 g and the ingredients list only milk and cultures. Among “Greek-style” products there can be thickened, unstrained yogurt.
Is Greek yogurt lactose-free?
No, but strained yogurt has less lactose than milk. If you are lactose sensitive, the lactose-free version is the one.