Protein in food · Dairy & cheese
How much protein is in nonfat Greek yogurt?
One cup of nonfat Greek yogurt (227 g) has 23 g of protein (134 kcal); 100 g has 10.2 g.
17.3 g protein per 100 kcal · USDA FoodData Central
17.3 g of protein per 100 kcal (69% of its calories): 10 g or more is lean on our scale.
25 g of protein from nonfat Greek yogurt alone takes 245 g (about 1⅛ cups) and 145 kcal.
#24 of 37 in Dairy & cheese for protein per 100 g, #1 for protein per calorie.
Protein per portion
| Portion | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100 g | 10.2 g | 59 | 3.6 g | 0.4 g |
| 1 oz (28 g) | 2.9 g | 17 | 1 g | 0.1 g |
| 1 cup (227 g) | 23 g | 134 | 8.2 g | 0.9 g |
| 1 tbsp (14 g) | 1.4 g | 8 | 0.5 g | 0.1 g |
One cup of nonfat 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 all 4.
| Food | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Nonfat Greek yogurt | 10.2 g | 59 | 17.3 g |
| Cottage cheese (1%) | 12.4 g | 72 | 17.2 g |
| 2% milk | 3.3 g | 50 | 6.6 g |
| Whole milk | 3.1 g | 61 | 5.1 g |
| Fat-free half-and-half | 2.6 g | 59 | 4.4 g |
The Feast Mode switch
Swap it
light sour cream→nonfat Greek yogurt
+6.7 g protein (2.9×) · −77 kcal per 100 g
“Same tang and body.”
mayonnaise→nonfat Greek yogurt
+9.2 g protein (10.2×) · −621 kcal per 100 g
“Creamy without the oil — season it a touch more.”
light mayo→nonfat Greek yogurt
+9.8 g protein (25.5×) · −179 kcal per 100 g
“Creamy without the oil — season it a touch more.”
In Feast Mode you paste a recipe and flip one switch: every line that matches a swap is replaced and the macros are recomputed. Coming soon to iPhone. All 16 swaps with the numbers →
Recipes with nonfat Greek yogurt
63 recipes in the Feast Mode library use nonfat Greek yogurt, macros computed the same way.
Across the 63 library recipes that use it, a serving has 45 g of nonfat Greek yogurt on average, which brings 4.6 g of protein: 14% of the dish’s protein. It carries the most in Berry Cheesecake Yogurt Bowl, at 79% of the protein.
Questions
How much protein is in a cup of nonfat Greek yogurt?
One cup of nonfat Greek yogurt (227 g) has 23 g of protein and 134 kcal, with 8.2 g of carbohydrate and 0.9 g of fat.
How much protein is in 100 g of nonfat Greek yogurt?
100 g of nonfat Greek yogurt has 10.2 g of protein, 59 kcal, 3.6 g of carbohydrate and 0.4 g of fat (USDA FoodData Central 170894).
Is nonfat Greek yogurt a good source of protein?
Lean protein source: 17.3 g of protein per 100 kcal (69% of its calories): 10 g or more is lean on our scale. Getting 25 g of protein from nonfat Greek yogurt alone takes 245 g (about 1⅛ cups) and 145 kcal.
Which has more protein, nonfat Greek yogurt or sour cream?
Nonfat Greek yogurt, with 10.2 g of protein per 100 g against 2.4 g for sour cream. Per 100 kcal: nonfat Greek yogurt 17.3 g, sour cream 1.2 g.
Source: USDA FoodData Central, SR Legacy 170894: “Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program)”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate
Coming soon to iPhone
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We’ll email the day Feast Mode is on the App Store. Until then, the recipes are open.