Food · Dairy and Egg Products

Greek yogurt nutrition facts

A typical portion of greek yogurt (1 cup; 245 g, nS as to type of milk or flavor) has 220 calories and 22g of protein (USDA FoodData Central). USDA lists 45 descriptions of it: per 100 g they range from 54 calories (nonfat, plain, CHOBANI) to 149 (with oats).

Nutrition Facts

Serving size1 cup (245g)

AmountPortion

Amount per serving

Calories220

% Daily Value*

Total Fat 3.5g4%

Saturated Fat 2g9%

Trans Fat not declared

Cholesterol 15mg6%

Sodium 85mg4%

Total Carbohydrate 26g10%

Dietary Fiber 0g1%

Total Sugars 20g

Includes Added Sugars not declared

Protein 22g45%

Vitamin D 2.2mcg11%

Calcium 250mg19%

Iron 0.3mg2%

Potassium 330mg7%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g for Yogurt, Greek, NS as to type of milk or flavor, scaled to the portion. Check the USDA record.

Protein per 100 g: 9.1g; more than 51% of 8,218 USDA reference foods
Calories per 100 g: 91; more than 26% of reference foods
Sodium per 100 g: 35mg; more than 27% of reference foods

1 cup weighs 245 g in USDA's record for Yogurt, Greek, NS as to type of milk or flavor (FDC 2705415).

Where the calories come from: 47% carbohydrate, 13% fat and 40% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

Vitamin B121.5 µg in 1 cup (245 g), 63% of the Daily Value
Riboflavin0.6 mg in 1 cup (245 g), 48% of the Daily Value
Selenium22 µg in 1 cup (245 g), 40% of the Daily Value
Phosphorus299 mg in 1 cup (245 g), 24% of the Daily Value
Zinc1.2 mg in 1 cup (245 g), 10% of the Daily Value

Source: USDA FoodData Central (FDC 2705415), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of greek yogurt USDA describes

With oats has the most calories per 100 g (149); the fewest: Nonfat, plain, CHOBANI (54)

Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.

All 45 USDA descriptions of greek yogurt, per 100 g
USDA description	Calories	Protein	Fat	Sodium
Yogurt, Greek, NS as to type of milk or flavorSame values: Yogurt, Greek, NS as to type of milk, fruit, Yogurt, Greek, low fat milk, fruit	91	9.1 g	1.3 g	35 mg
Yogurt, Greek, plain, nonfat	61	10.3 g	0.4 g	36 mg
Yogurt, Greek, nonfat milk, plain	59	10.3 g	0.4 g	36 mg
Yogurt, Greek, NS as to type of milk, plainSame values: Yogurt, Greek, low fat milk, plain	67	10.2 g	1.4 g	36 mg
Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)	59	10.2 g	0.4 g	36 mg
Yogurt, Greek, plain, lowfat	73	10 g	1.9 g	34 mg
Yogurt, Greek, nonfat, plain, CHOBANI	54	9.5 g	0.2 g	37 mg
Yogurt, Greek, with oats	149	9.2 g	3.7 g	58 mg
Yogurt, Greek, nonfat milk, fruit	83	9.2 g	0.3 g	36 mg
Yogurt, Greek, nonfat milk, flavors other than fruit	73	9.2 g	0.3 g	32 mg
Yogurt, Greek, nonfat, vanilla, CHOBANI	71	9.1 g	0.2 g	36 mg
Yogurt, Greek, NS as to type of milk, flavors other than fruitSame values: Yogurt, Greek, low fat milk, flavors other than fruit	81	9.1 g	1.3 g	32 mg
Yogurt, Greek, plain, whole milk (SR Legacy)	97	9 g	5 g	35 mg
Yogurt, Greek, whole milk, plain	94	8.8 g	4.4 g	34 mg
Yogurt, Greek, plain, whole milk (Foundation)	95	8.8 g	4.4 g	34 mg
Yogurt, Greek, vanilla, nonfat	78	8.6 g	0.2 g	34 mg
Yogurt, Greek, vanilla, lowfat	95	8.6 g	2.5 g	40 mg
Yogurt, Greek, nonfat, lemon blend, CHOBANI	78	8.6 g	0.2 g	44 mg
Yogurt, Greek, 2% fat,mixed berry blend, CHOBANI	93	8.3 g	1.8 g	41 mg
Yogurt, Greek, strawberry, DANNON OIKOS	106	8.3 g	2.9 g	34 mg
Yogurt, Greek, whole, plain, CHOBANI	82	8.2 g	4 g	35 mg
Yogurt, Greek, strawberry, lowfat	105	8.2 g	2.6 g	33 mg
Yogurt, Greek, nonfat, vanilla, DANNON OIKOS	85	8.1 g	0.1 g	32 mg
Yogurt, Greek, 2%fat, coconut blend, CHOBANI	92	8.1 g	1.7 g	33 mg
Yogurt, Greek, strawberry, nonfat (Foundation)	83	8.1 g	0.2 g	32 mg
Yogurt, Greek, strawberry, nonfat (SR Legacy)	82	8.1 g	0.2 g	33 mg
Yogurt, Greek, nonfat, strawberry, DANNON OIKOS	84	8 g	0.2 g	33 mg
Yogurt, Greek, 2% fat, strawberry banana, CHOBANI	88	8 g	1.7 g	32 mg
Yogurt, Greek, whole milk, fruit	114	7.9 g	3.9 g	34 mg
Yogurt, Greek, whole milk, flavors other than fruit	104	7.8 g	3.9 g	31 mg
Yogurt, Greek, nonfat, peach, CHOBANI	80	7.8 g	0.1 g	32 mg
Yogurt, Greek, 2% fat, key lime blend, CHOBANI	92	7.8 g	1.5 g	40 mg
Yogurt, Greek, nonfat, raspberry, CHOBANI	81	7.7 g	0.2 g	30 mg
Yogurt, Greek, 2% fat, mango, CHOBANI	93	7.6 g	1.7 g	30 mg
Yogurt, Greek, nonfat, Fruit on Bottom, Blackberry, CHOBANI	95	7.5 g	0.4 g	0 mg
Yogurt, Greek, nonfat, Fruit on Bottom, Pomegranate, CHOBANI	80	7.5 g	0.2 g	31 mg
Yogurt, Greek, fruit, whole milk	106	7.3 g	3 g	37 mg
Yogurt, Greek, nonfat, Fruit on Bottom, Strawberry, CHOBANI	79	7.3 g	0.2 g	31 mg
Yogurt, Greek, Blueberry, CHOBANI	82	7.2 g	0.2 g	32 mg
Yogurt, Greek, 2% fat, apricot, CHOBANI	93	7.2 g	1.7 g	40 mg
Yogurt, Greek, 2% fat, pineapple, CHOBANI	94	7.1 g	1.8 g	33 mg

Every nutrient in this record (65)

The portion is 1 cup (245 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	22.3 g	9.11 g	45%
Total lipid (fat)	3.26 g	1.33 g	4%
Carbohydrate, by difference	26.4 g	10.8 g	10%
Energy	223 kcal	91.0 kcal
Alcohol, ethyl	0 g	0 g
Water	191 g	78.2 g
Total Sugars	20.1 g	8.21 g
Fiber, total dietary	0.24 g	0.10 g	1%
Cholesterol	17.1 mg	7.00 mg	6%
Fatty acids, total saturated	1.75 g	0.71 g	9%
Fatty acids, total monounsaturated	0.81 g	0.33 g
Fatty acids, total polyunsaturated	0.12 g	0.047 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	245 mg	100 mg	19%
Iron, Fe	0.29 mg	0.12 mg	2%
Magnesium, Mg	24.5 mg	10.0 mg	6%
Phosphorus, P	299 mg	122 mg	24%
Potassium, K	326 mg	133 mg	7%
Sodium, Na	85.8 mg	35.0 mg	4%
Zinc, Zn	1.15 mg	0.47 mg	10%
Copper, Cu	0.064 mg	0.026 mg	7%
Selenium, Se	21.8 µg	8.90 µg	40%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	22.1 µg	9.00 µg
Vitamin A, RAE	22.1 µg	9.00 µg	2%
Carotene, beta	4.90 µg	2.00 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	0.12 mg	0.050 mg	1%
Vitamin D (D2 + D3)	2.21 µg	0.90 µg	11%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	0 µg	0 µg
Vitamin C, total ascorbic acid	2.45 mg	1.00 mg	3%
Thiamin	0.051 mg	0.021 mg	4%
Riboflavin	0.63 mg	0.26 mg	48%
Niacin	0.47 mg	0.19 mg	3%
Vitamin B-6	0.14 mg	0.059 mg	9%
Folate, total	17.1 µg	7.00 µg
Vitamin B-12	1.52 µg	0.62 µg	63%
Choline, total	35.8 mg	14.6 mg	7%
Vitamin K (phylloquinone)	0.24 µg	0.10 µg	0%
Folic acid	0 µg	0 µg
Folate, food	17.1 µg	7.00 µg
Folate, DFE	17.1 µg	7.00 µg	4%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0.078 g	0.032 g
SFA 6:0	0.051 g	0.021 g
SFA 8:0	0.037 g	0.015 g
SFA 10:0	0.088 g	0.036 g
SFA 12:0	0.081 g	0.033 g
SFA 14:0	0.27 g	0.11 g
SFA 16:0	0.74 g	0.30 g
SFA 18:0	0.34 g	0.14 g
MUFA 18:1	0.71 g	0.29 g
PUFA 18:2	0.076 g	0.031 g
PUFA 18:3	0.037 g	0.015 g
PUFA 20:4	0 g	0 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.059 g	0.024 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0.0098 g	0.0040 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0.0049 g	0.0020 g
PUFA 22:5 n-3 (DPA)	0 g	0 g

Source: USDA FoodData Central, FDC 2705415: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in greek yogurt?

220 in 1 cup (245 g) of nS as to type of milk or flavor; 54 to 149 per 100 g across USDA's descriptions.

How much protein is in greek yogurt?

22g in 1 cup; 9.1 g per 100 g.

How much sodium is in greek yogurt?

85mg in 1 cup; 35 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Greek yogurt compared

Greek yogurt vs yogurt

Sources for this page

USDA FoodData Central: the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov