How healthy is Greek yogurt?

Q: How many calories are in Greek yogurt?

100 g of Greek yogurt has 59 kcal. A typical portion, 1 container (170 g), has about 100 kcal.

Q: How much protein is in Greek yogurt?

Greek yogurt has 10 g of protein per 100 g, or about 17 g in 1 container.

Q: Is Greek yogurt good for weight loss?

Greek yogurt is low in calories (59 kcal per 100 g), so it adds volume to meals without many calories. No single food causes weight loss; the overall diet does.

Is Greek yogurt healthy? Yes, for most people. Greek yogurt scores 60/100 on the HowHealthyIs Score: 100 g provides 59 kcal, 10 g protein and 110 mg calcium. Plain nonfat Greek yogurt packs about 17 g of protein per container with calcium and live cultures. Source: USDA FoodData Central.

High in protein
Low fat

Score explained

The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Greek yogurt ranks higher than 60% of them.

Counts in favor (% daily value per 100 kcal)

Protein35%
Calcium14%
Potassium5%
Magnesium4%
Iron1%
Vitamin A0%
Vitamin E0%
Fiber0%
Vitamin C0%

Counts against

Saturated fat1%
Added sugars0%
Sodium3%

Raw NRF9.3: 59 minus 4 = 56. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology

How many calories are in Greek yogurt?

Your amount

Calories100kcal

Protein17g

Carbohydrates6.1g

Fat0.7g

Fiber0g

Sugars5.5g

Nutrition facts for Greek yogurt. Per 100 g and for the selected portion (170 g). %DV uses FDA Daily Values.
Nutrient	Per 100 g	Per portion	%DV
Energy and macronutrients
Calories	59 kcal	100 kcal
Protein	10 g	17 g	35%
Carbohydrates	3.6 g	6.1 g	2%
Fiber	0 g	0 g	0%
Sugars	3.2 g	5.5 g
Added sugars	0 g	0 g	0%
Fat	0.4 g	0.7 g	1%
Saturated fat	0.1 g	0.2 g	1%
Vitamins
Vitamin A	1 µg	1.7 µg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin E	<0.1 mg	<0.1 mg	0%
Minerals
Calcium	110 mg	187 mg	14%
Iron	<0.1 mg	0.1 mg	1%
Potassium	141 mg	240 mg	5%
Magnesium	11 mg	19 mg	4%
Sodium	36 mg	61 mg	3%

Source: USDA FoodData Central, "Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)" (FDC 170894). Values rounded.

Why is Greek yogurt good for you?

17 g protein in 1 container, 35% of the daily value. Protein contributes to the maintenance of muscle mass.
187 mg calcium in 1 container, 14% of the daily value. Calcium is needed for the maintenance of normal bones.

Good ways to use it

High-protein breakfasts and snacks
Replacing sour cream in dips and sauces

What should you watch out for?

Flavored Greek yogurts can contain 10 g or more of added sugar per pot.

Which dairy foods and eggs score higher?

Other dairy foods and eggs with more nutrition per calorie. Variety matters more than picking one winner.

Skim milk

34 kcal per 100 g

Source of protein, Source of calcium

Kefir

43 kcal per 100 g

Source of protein, Source of vitamin A

How does Greek yogurt compare?

Common questions about Greek yogurt

How many calories are in Greek yogurt?

100 g of Greek yogurt has 59 kcal. A typical portion, 1 container (170 g), has about 100 kcal.

How much protein is in Greek yogurt?

Greek yogurt has 10 g of protein per 100 g, or about 17 g in 1 container.

Is Greek yogurt good for weight loss?

Greek yogurt is low in calories (59 kcal per 100 g), so it adds volume to meals without many calories. No single food causes weight loss; the overall diet does.

Sources

U.S. Department of Agriculture. FoodData Central, SR Legacy: "Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)", FDC ID 170894. fdc.nal.usda.gov
U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels (21 CFR 101.9).
Fulgoni VL, Keast DR, Drewnowski A. Development and validation of the Nutrient-Rich Foods Index. J Nutr. 2009;139(8):1549-1554.
Monteiro CA, et al. Ultra-processed foods: what they are and how to identify them. Public Health Nutr. 2019;22(5):936-941.

Review and updates

Last updated: October 8, 2026
Medical review: Pending. A registered dietitian signs off every food page before launch. Our reviewers
Score version: HowHealthyIs Score 1.0

Report an error

More: Dairy & eggs ranked, foods high in protein.