Home » How Many Calories Does Greek Yogurt Contain: Updated [2023]

How Many Calories Does Greek Yogurt Contain: Updated [2023]

Greek Yogurt is widespread, especially among the calorie-watcher, due to its low fat and high protein combination. The average serving of Greek Yogurt contains around 100 calories, 4 grams of fat, and 8 grams of protein.

Greek Yogurt is also strained because it uses special equipment to separate the whey from the curds. It is the reason why Greek yogurt is thicker and creamier than any regular yogurt.

Plain Greek Yogurt is most popular among people looking for low-fat or no-fat yogurt coupled with high protein. However, various flavored varieties are available, including vanilla, strawberry, blueberry, peach, raspberry, and chocolate. And there is a considerable difference in calories when comparing plain Yogurt with the flavored ones.

How Much Fat Does A Plain Low-fat Yogurt from Chobani has?

Chobani Greek Yogurt is available in a variety of flavors to choose from. Banana, Pineapple, Apple Cinnamon, Strawberry Rhubarb, Peach Mango, and Blueberry Fruit on the bottom varieties are some of its popular versions that you must try. Its flavors come in various sizes, including 3.5 ounces, 6.4 ounces, 8.8 ounces, 12 ounces, 16 ounces, 24 ounces, 32 ounces, and 48 ounces.

These cups contain approximately 4 grams of sugar per serving. There are also fat-free and 2% versions available. The Fat-Free version of each flavor contains about 1 gram of fat per serving, while the 2% version contains about 2 grams per serving.

A 5.3-ounce cup of Fat-Free blueberry fruit on the bottom of yogurt contains:110 calories. 0 grams of fat. 16 grams of carbohydrates. 14 grams of sugar. 0 grams of fiber. 11 grams of protein. 10 percent daily value of calcium.

Do you Know? Technically, there is no fat in Chobani Plain Greek Yogurt!

 Is Greek Yogurt Good To Eat?

Greek Yogurt is an excellent option for those looking for a high-protein snack. While it isn’t necessarily healthier than other types of Yogurt, it does provide a lot of nutrition. Low-calorie Greek yogurt contains about half the calories of regular Yogurt. Additionally, it provides more protein than regular yogurt, making it an ideal choice for those trying to lose weight.

Greek Yogurt also offers probiotic bacteria, which help maintain digestive health. If you’re lactose intolerant, Greek Yogurt may be your best bet. Regular Yogurt contains a lot of lactose, while Greek yogurt has less than half the lactose of regular Yogurt. Greek Yogurt is an excellent source of calcium, protein, vitamin B12, potassium, and probiotics. (1)

When choosing your favorite flavor, choose plain because wide varieties contain added sugars. Toppings such as frozen or fresh fruit, nuts, coconut chips, etc., are some healthy options that make Greek Yogurt a delicacy worth drooling.

Nutrient comparison – Regular Yogurt Vs. Greek Yogurt

Greek Yogurt has less sugar than regular yogurt, but it also has more protein.

Both types of Yogurt have about the same amount of calories. Greek Yogurt contains slightly more calcium than regular Yogurt, but both contain similar amounts of sodium. Greek Yogurt is made by fermenting milk with cultures containing Lactobacillus bulgaricus and Streptococcus thermophilus.

Both strains of bacteria break down lactose sugars found in milk into lactic acid, resulting in a thicker consistency. The fermentation process also produces carbon dioxide gas, which causes the Yogurt to expand slightly. During fermentation, the bacteria also produce enzymes that help break down proteins and fats.

A final step, “straining,” removes excess liquid and fat from the Yogurt. It results in a thick, creamy texture, higher protein concentration, and probiotics.

Full Fat Regular Yogurt comes with 8 grams of fat, while full-fat Greek Yogurt should, with the same serving amount, comes with 12.25 grams of fat which is almost 1.5 times of regular Yogurt.

Is Greek Yogurt Suitable for Lactose Intolerance?

People with a milk allergy often experience uncomfortable digestive symptoms, such as diarrhoea, vomiting, and bloating, if they eat foods containing milk protein. (3) Lactose is the main culprit present in the dairy that leads to such adverse effects. (4)

People with a milk allergy should avoid eating milk products, including butter, cream, ice cream, and Yogurt.

But Greek Yogurt is low in lactose naturally and suitable for people with milk lactose intolerance.

Is Greek Yogurt Good for Weight loss?

Yes! Greek Yogurt is an excellent food for weight loss due to its high protein and lower carb presence. (2) One cup of Greek Yogurt comes with 140 calories that can keep you feel fuller for longer times. Coming to fat, there is no fat in Plain Greek Yogurt and just 4% of total carbs. 

How Many Calories in Full Fat Greek Yogurt?

In Full Fat Green Yogurt, per serving gives you about 220 calories which is an excellent swap for a smoothy and thick texture of Greek Yogurt over regular Yogurt.

Is it Ok to Eat Greek Yogurt Every Day?

Eating Greek Yogurt daily will improve your gut health and overall well-being. The bacteria present in Greek Yogurt help improve immune and gut health. :

Greek Yogurt is one of the best healthy options available at home. It is rich in nutrients and full of beneficial properties. It not only provides excellent taste but also makes you healthier. So, next time when you are thinking of having something sweet or savory, try amazing Greek Yogurt instead.


Greek Yogurt is an excellent snacking option when you are on a diet. It has incredible health benefits as it is high in protein and other essential nutrients. Coming to its carbs and sugar, it is way less than a regular yogurt to reduce your calorie intake.

Frequently Asked Questions

1. Why Greek Yogurt is Bad For You?

Greek yogurt is not inherently bad for you, but consuming it in excess or choosing options high in added sugars and artificial additives can be less healthy. Opt for unsweetened, low-fat Greek yogurt, and consume it as part of a balanced diet.

2. Is 1 cup of Greek Yogurt Healthy?

Yes, 1 cup of Greek yogurt is healthy as it provides a good source of protein, calcium, and probiotics. However, it’s important to consider individual dietary needs and portion sizes when incorporating it into your daily diet.

3. How Much Greek Yogurt SHould I Eat A Day To Lose Weight?

The ideal amount of Greek yogurt to eat per day for weight loss depends on individual needs and overall daily caloric intake. A typical serving size is 6 to 8 ounces (170 to 227 grams), which can be incorporated into a balanced meal plan. It’s essential to choose unsweetened, low-fat options and combine them with other nutrient-dense foods like fruits, vegetables, and whole grains.

4. Which Greek Yogurt is the Healthiest?

The healthiest Greek yogurt is one that is unsweetened, low in fat, and contains live active cultures. Different brands offer such options, so it’s important to check the nutrition labels and ingredients before making a choice.

5. What Time Is Best For Yogurt To Eat?

There isn’t a specific “best time” to eat yogurt, as it can be enjoyed at any time of the day. You can have it for breakfast, as a snack, or as a dessert, depending on your preferences and dietary needs. The key is to incorporate it into a balanced diet and consider portion sizes.


Yogurt Expert Sonia Uvezian was born and raised in Beirut, Lebanon. A renowned expert in Middle Eastern and Caucasian cooking and winner of a James Beard Award, she is the author of six other highly acclaimed cookbooks, such as Recipes and Remembrances From An Eastern Mediterranean Kitchen, Cooking from the Caucasus along with The Book of Yogurt.