Greek Yogurt Nutrition Facts: Protein, Calories, Calcium and Sugar by Fat Level

Greek yogurt is sold at four fat levels and its nutrition changes predictably across them: protein and lactose stay almost constant, while fat and calories rise. The tables below give reference figures from the USDA FoodData Central database (April 2026 release), with the 10% row estimated from producer labels because no analysed database entry exists for it.

Greek yogurt per 100 g by fat level. Source: USDA FoodData Central; 10% from EU labels.

Per 100 g, plain

	0% (nonfat)	2% (low fat)	5% (whole milk)	10% (extra rich)*
Energy	61 kcal	73 kcal	95 kcal	~130 kcal
Protein	10.3 g	10.0 g	8.8 g	~6–7 g
Fat	0.4 g	1.9 g	4.4 g	~10 g
of which saturated	0.1 g	1.2 g	2.8 g	~6.5 g
Carbohydrate	3.6 g	3.9 g	4.8 g	~4 g
of which sugars (lactose)	2.6 g	3.6 g	2.6 g	~3.5 g
Calcium	111 mg	115 mg	111 mg	~100 mg
Sodium	36 mg	34 mg	35 mg	~40 mg

*10% figures are typical label values for Greek extra-rich strained yogurt, not database analyses; protein is lower because the product is often cream-enriched.

Per 170 g serving (a standard single cup)

	0%	2%	5%
Energy	104 kcal	124 kcal	162 kcal
Protein	17.5 g	17.0 g	15.0 g
Fat	0.7 g	3.2 g	7.5 g
Carbohydrate	6.1 g	6.6 g	8.2 g
Calcium	189 mg	196 mg	189 mg

A 170 g cup of 0% or 2% Greek yogurt supplies about a third of an adult's daily protein reference (50 g) and roughly 19% of the 1,000 mg calcium reference.

What the numbers mean

Protein

The signature nutrient. All strained yogurt sits around 9–10 g per 100 g; the small decline at higher fat levels is because fat displaces some of the protein by weight. The protein is roughly 80% casein and 20% whey protein, both complete proteins with all essential amino acids, and casein's slow digestion is part of why Greek yogurt keeps people full. More on this in Greek yogurt for protein and fitness.

Fat

Milk fat, about two-thirds saturated. The jump from 0% to 10% roughly doubles the calories per 100 g. Current dietary guidance in most countries still advises limiting saturated fat, although the evidence specifically on fermented dairy is more nuanced than for butter or processed meat. If calories matter, 0% and 2% give the protein without the fat; if flavour matters, 5% is the grade most Greeks eat.

Carbohydrate and sugar

In plain yogurt all the sugar is lactose, 2.6–3.6 g per 100 g. There is no added sugar. Anything above about 5 g of sugar per 100 g in a plain product indicates added milk solids or sweetener; see Is Greek yogurt lactose-free?.

Calcium

About 110 mg per 100 g, slightly below regular yogurt because some calcium leaves in the whey. Still a solid source: a cup gives nearly a fifth of the daily reference.

Sodium

Naturally low at around 35 mg per 100 g. Labneh and salted strained products are different; check the label.

Vitamins and minerals (per 100 g, typical)

• Vitamin B12: 0.5–0.75 µg (20–30% of the 2.4 µg reference)

• Riboflavin (B2): 0.25–0.3 mg

• Phosphorus: 135–140 mg

• Potassium: 140–150 mg

• Zinc: 0.5–0.6 mg

• Selenium: about 10 µg

• Vitamin A: present in full-fat versions (fat-soluble), negligible in 0%

• Vitamin D: negligible unless fortified

Flavoured and fruit Greek yogurts

Adding fruit preparation or sweetener dilutes the protein and adds sugar. Typical ranges for a 150 g flavoured cup from a strained base:

	Plain 0%	"Light" fruit	Standard fruit/honey
Energy	92 kcal	90–110 kcal	130–170 kcal
Protein	15 g	11–13 g	10–13 g
Total sugar	5 g	5–8 g	12–20 g

The practical rule: buy plain and add your own fruit, honey or nuts. You control the sugar and keep the protein.

How Greek yogurt compares

Per 100 g, plain	Greek 0%	Regular low fat	Skyr 0%	Cottage cheese 2%
Energy	61 kcal	63 kcal	60 kcal	84 kcal
Protein	10.3 g	5.3 g	10.7 g	11 g
Carbohydrate	3.6 g	7.0 g	4.0 g	4.3 g
Calcium	111 mg	183 mg	100 mg	100 mg

Skyr figures are from a producer label (siggi's, per 150 g, scaled); see Greek yogurt vs skyr vs labneh.

Reading a Greek label

Greek-made tubs must state the fat percentage next to the name and the animal species of the milk. The nutrition table follows the EU format per 100 g. A Greek "straggisto" at 5.6 g protein per 100 g meets the legal minimum but has been strained less than the 9–10 g products; both are legitimately strained yogurt. Details in Authentic Greek yogurt vs Greek-style.

Disclaimer. This article is general information, not medical or dietary advice. Nutrition values are typical figures from the cited databases and producer labels and vary by brand and batch; always read the label. Reference intakes are for healthy adults. Talk to a doctor or registered dietitian before changing your diet if you have a medical condition, take medication, are pregnant or breastfeeding, or manage an allergy or intolerance.

Sources

• USDA FoodData Central (April 2026): Greek nonfat (FDC 330137), Greek low fat (FDC 170903), Greek whole milk (FDC 2259794), plain low fat (FDC 170886)

• siggi's plain nonfat skyr nutrition (label): siggis.com

• Greek Food and Beverages Code, Article 82 (labelling and minimum protein): aade.gr (PDF)