Greek Yogurt Nutrition Facts: High Protein, Calcium, Probiotics

Plain nonfat Greek yogurt delivers 59 calories, 10.2g of protein, 3.6g of carbs, and 0.4g of fat per 100g — making it one of the most protein-dense foods in the dairy aisle. A single 7 oz cup contains approximately 130 calories and 22g of protein, a level 2–3 times higher than conventional yogurt. This guide pulls nutrition data from USDA FoodData Central (Greek yogurt, plain, nonfat, NDB 45218869) and covers what those numbers mean for your diet, from bone health and muscle to probiotics and added sugar.

Greek Yogurt Nutrition Facts (per 100g, plain nonfat)

Nutrient	Amount	% Daily Value*
Calories	59 kcal	3%
Total Fat	0.4 g	1%
— Saturated Fat	0.3 g	1%
— Monounsaturated Fat	0.1 g	—
— Polyunsaturated Fat	0 g	—
Carbohydrates	3.6 g	1%
— Dietary Fiber	0 g	0%
— Sugars	3.2 g	—
Protein	10.2 g	20%
Calcium	110 mg	8%
Phosphorus	159 mg	16%
Magnesium	11 mg	3%
Potassium	95 mg	3%
Sodium	89 mg	4%
Vitamin B12	0.6 µg	10%
Riboflavin (B2)	0.24 mg	18%
Probiotics (Live Cultures)	Yes	—

*Daily Values based on a 2,000-calorie reference diet (FDA). Individual needs vary.

For a standard 7 oz (200g) serving, multiply by 2: ~130 kcal, ~22g protein, ~8% calcium DV. For comparison: a 6 oz cup of regular yogurt contains roughly 100 kcal and 3.5g of protein.

Why Greek Yogurt Stands Out: The Protein Powerhouse

Greek yogurt’s defining feature is its protein concentration — about 10.2g per 100g, or 20% of the daily value in a single serving. This density comes from the straining process: manufacturers remove much of the whey (the liquid), leaving behind concentrated casein and milk solids. Regular yogurt, made with the same milk but never strained, retains more whey and thus far less protein per equal volume.

Why does this matter?

High protein intake is linked to increased satiety, reduced hunger hormones, and modest improvements in body composition (Helms et al., 2014). A single 7 oz cup of plain nonfat Greek yogurt can serve as a complete protein source for a snack, breakfast, or part of a meal — roughly equivalent to 3–4 oz of cooked chicken breast. Athletes and older adults building or maintaining muscle mass benefit most from this density, but anyone seeking to curb appetite or increase protein without excess calories will find Greek yogurt a practical choice.

Calcium, B12, and Bone Health: The Micronutrient Profile

Beyond protein, Greek yogurt delivers 110 mg of calcium per 100g (8% daily value), phosphorus, magnesium, and riboflavin — all co-factors in bone mineralization and energy metabolism. A single 7 oz serving provides roughly 220 mg of calcium, or about 22% of the daily recommended intake (1,000–1,200 mg for adults).

The B12 content (0.6 µg per 100g, ~10% daily value) is particularly valuable for vegetarians and vegans who may struggle to meet B12 targets from plant sources alone. B12 supports red blood cell formation and nervous system function. Combined with the riboflavin (0.24 mg per 100g, 18% DV), which helps release energy from carbohydrates and fats, Greek yogurt serves as a micronutrient-rich protein source.

Bone health research: Multiple prospective cohort studies (e.g., Michaëlsson et al., 2014) show dairy protein combined with adequate calcium intake is associated with higher bone mineral density and lower fracture risk in older adults — though evidence is strongest for combined weight-bearing exercise. Greek yogurt’s high protein, calcium, and phosphorus make it a practical contributor to bone-protective diets.

Plain, Low-Fat, or Whole-Milk: Calorie and Satiety Trade-Offs

Greek yogurt comes in three main varieties, each with distinct macros:

Variety	Calories/100g	Protein/100g	Fat/100g	Sugar/100g
Nonfat	59	10.2	0.4	3.2
Low-Fat (2%)	~72	~9.8	2	~4
Whole-Milk	~100	~10	5	~4

Protein is nearly identical across all three. The difference lies in fat content and satiety:

• Nonfat suits calorie-conscious eaters and those limiting saturated fat (e.g., lipid disorders). However, fat enhances absorption of fat-soluble vitamins (like those supporting calcium uptake) and may provide slightly greater satiety than zero-fat options.
• Low-fat (2%) offers a middle ground — modest calories and fat, sufficient for nutrient absorption, with less mouthfeel than nonfat.
• Whole-milk delivers the richest flavor and texture due to higher fat, plus an additional ~40 calories per serving. Research suggests whole-fat dairy is not associated with weight gain in observational cohorts (Mozaffarian et al., 2013), contrary to decades of fat-avoidance messaging. Whole-milk varieties also provide slightly higher vitamin A and D (if fortified).

Practical takeaway: All three retain the high protein advantage. Choose based on taste preference and your broader dietary goals — calorie-restricted diets favor nonfat; regular dieters seeking satiety may prefer low-fat or whole-milk.

Plain vs. Flavored: The Added-Sugar Trap

This is the most important distinction for most consumers.

Plain Greek yogurt (no added sugar) contains only the lactose naturally present in milk: roughly 3.2g per 100g, or 7g in a 7 oz cup. The taste is tart and unflavored.

Flavored varieties (vanilla, strawberry, honey, fruit) add 15–25g of sugar per 7 oz serving — equivalent to 1–2 tablespoons of granulated sugar or a small chocolate bar. Added sugars are typically cane sugar, fruit juice concentrate, honey, or high-fructose corn syrup. Some brands mask the tartness with artificial sweeteners instead, reducing calories but introducing polyols that may cause gas or bloating in sensitive individuals.

What’s the difference?

• A 7 oz flavored vanilla Greek yogurt can contain 19g of total sugar (vs. 7g in plain).
• That additional 12g of added sugar represents 48 calories and no additional protein or fiber.
• Flavored varieties spike blood glucose faster than plain, which matters for people with insulin resistance or diabetes.

Reading the label is essential: Look for “sugars” in the nutrition label and compare it to plain. Brands vary — some “light” flavored yogurts use sugar alcohols and land at 5–10g of sugar, while premium or full-fat flavored varieties can exceed 25g.

Practical use: Plain Greek yogurt mixed with fresh berries, a drizzle of honey, or a spoonful of jam gives you control over sweetness and total sugar. A handful of blueberries (~80g) adds only 12g of sugar but contributes fiber, antioxidants, and volume compared to a pre-sweetened product.

Probiotics and Gut Health: Live Cultures Vary

Greek yogurt is often marketed as a probiotic source, but the reality is more nuanced.

Most mainstream Greek yogurt brands (Fage, Chobani, Dannon Oikos) list “live and active cultures” on the label, typically including Streptococcus thermophilus, Lactobacillus bulgaricus, and sometimes Lactobacillus acidophilus or Bifidobacterium. These cultures survive refrigeration but do decline over time — freshness (closer to production date) provides higher viable cell counts.

What the research says: Randomized controlled trials on dairy probiotics and digestive health show modest benefits — improved lactose tolerance, reduced bloating, and minor improvements in gut-derived symptoms (Guyonnet et al., 2007; Whorwell et al., 2006). Effects are strain- and dose-dependent; studies typically use 10^8 to 10^10 CFU (colony-forming units), and many commercial yogurts may not declare CFU counts. Heat-treated Greek yogurt (some brands use post-fermentation processing) may contain no viable probiotics, so the label is your only reliable guide.

Caveat: The Western diet’s probiotic benefit is likely modest compared to overall dietary patterns. A single serving of Greek yogurt is not a substitute for a diverse diet rich in fiber, fermented foods, and whole plants — which feed beneficial bacteria more directly.

When Greek Yogurt Might Not Fit Your Diet

• Lactose intolerance: While straining removes some whey and reduces lactose (~3.2g per 100g), it does not eliminate it entirely. Some lactose-intolerant individuals tolerate Greek yogurt better than milk or regular yogurt due to lower lactose and higher protein (which slows gastric emptying, allowing more time for lactase enzymes to work). Others cannot tolerate it. A small test portion is prudent.

• Casein allergy: Greek yogurt contains casein, the major milk protein. People with milk allergy (distinct from lactose intolerance) will react. Non-dairy alternatives are necessary.

• Sodium and hypertension: Plain Greek yogurt contains ~89 mg of sodium per 100g, or ~180 mg per 7 oz serving. For individuals on strict sodium restriction (e.g., <2,300 mg/day for heart disease), this is modest — roughly 8% of the daily limit — but it adds up with other dairy or processed foods.

• High-protein concerns in advanced kidney disease: People with stage 4–5 chronic kidney disease (eGFR <15) may need protein restriction under nephrologist guidance. Greek yogurt’s high protein density is then a liability. Early kidney disease (stages 1–3) does not typically require protein restriction based on current evidence.

• Budgeting: Greek yogurt is 2–3 times more expensive per ounce of protein than commodity milk or eggs, making it impractical for very low-income households.

The Bottom Line

Plain nonfat Greek yogurt: 59 kcal, 10.2g of protein, 3.2g of natural lactose, and 110 mg of calcium per 100g. A 7 oz serving delivers ~130 kcal and ~22g of protein — comparable to a small chicken breast but with the added benefits of calcium, B12, riboflavin, and live cultures (in most brands). Its protein density makes it ideal for building or maintaining muscle, satiety, and bone health.

The catch: avoid flavored varieties unless you’re prepared for 12–20g of added sugar per serving. Buy plain and sweeten yourself with fresh fruit or a small drizzle of honey. And check the “live cultures” label if probiotics are your goal — not all commercial Greek yogurt retains viable cells. For most healthy adults, a daily 7 oz serving fits comfortably into a balanced diet without overloading protein or calories.