Greek Yogurt (Plain, Nonfat)
One level US cup of Greek yogurt weighs 245 g (8.6 oz). A tablespoon is 15.3 g. Per 100 g: 59 calories and 10.2 g protein.
Measures at a glance
| Measure | Grams | Ounces | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| 1 teaspoon | 5.1 g | 0.18 oz | 3 | 0.52 g | 0.18 g | 0.02 g |
| 1 tablespoon | 15.3 g | 0.54 oz | 9 | 1.6 g | 0.55 g | 0.06 g |
| ¼ cup | 61.3 g | 2.2 oz | 36.1 | 6.2 g | 2.2 g | 0.25 g |
| ⅓ cup | 81.7 g | 2.9 oz | 48.2 | 8.3 g | 2.9 g | 0.33 g |
| ½ cup | 123 g | 4.3 oz | 72.3 | 12.5 g | 4.4 g | 0.49 g |
| 1 cup | 245 g | 8.6 oz | 145 | 25 g | 8.8 g | 0.98 g |
| 2 cups | 490 g | 17.3 oz | 289 | 50 g | 17.6 g | 2 g |
Nutrition
Bars show grams per 100 g. Calories come 69% from protein, 24% from carbs and 6% from fat.
Greek Yogurt gets most of its calories from protein: about 69% from protein, 24% from carbs and 6% from fat. One cup (245 g) has 145 calories, 25 g protein and 0 g fiber.
How to measure
Fill to the line and read at eye level. For thick foods, level with a spatula.
For this ingredient: Spoon in and level with a spatula; it is too thick to pour.
Tips from the kitchen
- Measure liquids at eye level on a flat counter.
- Level thick foods like yogurt with a spatula.
- Plant milks vary a lot by brand; check the label for protein.
Common questions
How many grams is 1 cup of Greek yogurt?
One level US cup of Greek yogurt weighs about 245 g (8.6 oz). Spoon in and level with a spatula; it is too thick to pour.
How many grams is 1 tablespoon of Greek yogurt?
One level tablespoon weighs about 15.3 g, and one teaspoon about 5.1 g.
How much protein is in 100 g of Greek yogurt?
100 g has 10.2 g protein, 3.6 g carbs, 0.4 g fat and 59 calories.