Protein in Greek-Style Yoghurt: How Much per 100g and per Portion
Plain Greek-style yoghurt provides 5.7g of protein per 100g. In terms of protein density, it contains 4.3g of protein for every 100 kcal, with protein contributing 17% of its total energy. The majority of its calories come from fat.
CoFID 12-555 · Yogurt, Greek style, plain
What the numbers say
- Protein per calorie. Greek-style yoghurt supplies 4.3g of protein per 100 kcal. Protein accounts for 17% of its total energy content.
- Fat and saturates. According to UK front-of-pack traffic light labels, this yoghurt is rated ‘high’ for saturated fat at 6.75g per 100g, and ‘medium’ for total fat at 10.2g.
- Sugars and salt. The product is classified as ‘low’ in sugars, containing 4.5g per 100g, and ‘low’ in salt, with 0.17g per 100g.
- Fibre content. This plain Greek-style yoghurt contains no dietary fibre.
Greek-Style Yoghurt macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 133 kcal 551 kJ |
7% | – |
| Protein | 5.7g | 11% | – |
| Fat | 10.2g | 15% | medium |
| of which saturates | 6.8g | 34% | high |
| Carbohydrate | 4.8g | 2% | – |
| of which sugars | 4.5g | 5% | low |
| Fibre | 0g | – | – |
| Salt | 0.17g | 3% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in greek-style yoghurt by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100g | 5.7g | 133 | 4.8g | 10.2g |
| 150g | 8.6g | 200 | 7.2g | 15.3g |
| 200g | 11.4g | 266 | 9.6g | 20.4g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of greek-style yoghurt for 20g or 30g of protein
- To reach a 20g protein target with this yoghurt alone, you would need to consume 351g, which provides 467 kcal.
- Achieving a 30g protein portion requires 526g of yoghurt, containing 700 kcal and 53.7g of fat.
- A large 200g portion contains 11.4g of protein and 266 kcal.
How it compares with other egg and dairy foods
Within the egg and dairy foods group on this site, plain Greek-style yoghurt ranks 18th out of 23 for protein content per 100g. It contains more protein than whole milk (3.4g) and low-fat natural yoghurt (4.8g), but less than ricotta (9.4g). However, due to its high fat content, its protein density is low. It ranks last in its group for protein per calorie, providing 4.3g per 100 kcal, which is less than whole milk (5.4g) and significantly less than low-fat natural yoghurt (8.4g).
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Greek-Style Yoghurt | 5.7g | 133 | 4.3g |
| Whole Milk | 3.4g | 63 | 5.4g |
| Ricotta | 9.4g | 144 | 6.5g |
| Semi-Skimmed Milk | 3.5g | 46 | 7.6g |
| Low-Fat Natural Yoghurt | 4.8g | 57 | 8.4g |
Quick answers
How much protein is in 200g of Greek-style yoghurt?
A 200g amount of plain Greek-style yoghurt contains 11.4g of protein, along with 266 kcal and 20.4g of fat.
Is Greek-style yoghurt high in protein for its calories?
No, its protein density is relatively low at 4.3g of protein per 100 kcal. This is because it contains 10.2g of fat per 100g, which contributes most of its energy.
Is Greek-style yoghurt high in sugar?
Based on UK front-of-pack labelling, plain Greek-style yoghurt is considered ‘low’ in sugars, with 4.5g per 100g.
When to speak to a GP or dietitian
- This food contains milk, one of the 14 allergens that UK food law requires to be declared. If you have a milk allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.