How much protein is in 2% Greek yogurt?

One cup of 2% Greek yogurt (227 g) has 22 g of protein (166 kcal); 100 g has 9.9 g.

Feast Factsper 100 g

PER 100 GProtein

9.9g

Calories73

Carbohydrate3.9g

Fiber0g

Sugars3.6g

Fat1.9g

Saturated1.2g

Sodium34 mg

13.6 g protein per 100 kcal · USDA FoodData Central

Protein verdictLean protein source

13.6 g of protein per 100 kcal (54% of its calories): 10 g or more is lean on our scale.

25 g of protein from 2% Greek yogurt alone takes 253 g (about 1⅛ cups) and 184 kcal.

#25 of 37 in Dairy & cheese for protein per 100 g, #5 for protein per calorie.

How we rate protein →

Protein per portion

Protein, calories, carbs and fat in 2% Greek yogurt per portion
Portion	Protein	kcal	Carbs	Fat
100 g	9.9 g	73	3.9 g	1.9 g
1 oz (28 g)	2.8 g	21	1.1 g	0.5 g
1 cup (227 g)	22 g	166	8.9 g	4.3 g
1 tbsp (14 g)	1.4 g	10	0.6 g	0.3 g

One cup of 2% Greek yogurt (227 g) is 19% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.

How it compares

The 4 foods in the same aisle closest in calories per 100 g, ranked by protein per calorie. Per calorie, it has more protein than cottage cheese (2%), vanilla Greek yogurt and whole milk and less than cottage cheese (1%).

2% Greek yogurt compared with similar foods, per 100 g
Food	Protein	kcal	Protein per 100 kcal
Cottage cheese (1%)	12.4 g	72	17.2 g
2% Greek yogurt	9.9 g	73	13.6 g
Cottage cheese (2%)	10.4 g	81	12.8 g
Vanilla Greek yogurt	8.6 g	78	11.0 g
Whole milk	3.1 g	61	5.1 g

All 200 foods →

Recipes with 2% Greek yogurt

4 recipes in the Feast Mode library use 2% Greek yogurt, macros computed the same way.

Across the 4 library recipes that use it, a serving has 47 g of 2% Greek yogurt on average, which brings 4.7 g of protein: 19% of the dish’s protein. It carries the most in Frozen Yogurt Bark, at 57% of the protein.

59G
PROTEIN

Creamy Cajun Tomato Pasta with Crispy Chicken

45 min · 637 kcal

55G
PROTEIN

Beef Stroganoff

45 min · 623 kcal

54G
PROTEIN

Pesto Chicken Pasta

35 min · 592 kcal

13G
PROTEIN

Frozen Yogurt Bark

195 min · 155 kcal

Questions

How much protein is in a cup of 2% Greek yogurt?

One cup of 2% Greek yogurt (227 g) has 22 g of protein and 166 kcal, with 8.9 g of carbohydrate and 4.3 g of fat.

How much protein is in 100 g of 2% Greek yogurt?

100 g of 2% Greek yogurt has 9.9 g of protein, 73 kcal, 3.9 g of carbohydrate and 1.9 g of fat (USDA FoodData Central 170903).

Is 2% Greek yogurt a good source of protein?

Lean protein source: 13.6 g of protein per 100 kcal (54% of its calories): 10 g or more is lean on our scale. Getting 25 g of protein from 2% Greek yogurt alone takes 253 g (about 1⅛ cups) and 184 kcal.

Which has more protein, 2% Greek yogurt or cottage cheese (1%)?

Cottage cheese (1%), with 12.4 g of protein per 100 g against 9.9 g for 2% Greek yogurt. Per 100 kcal: 2% Greek yogurt 13.6 g, cottage cheese (1%) 17.2 g.

Source: USDA FoodData Central, SR Legacy 170903: “Yogurt, Greek, plain, lowfat”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate

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