64 kcal P 0.7g C 14.6g F 0.31g
🥚 Dairy and Egg Products
Calories in Yogurt, Greek, plain, nonfat
Strained yogurt that doubles its protein by removing its own whey
61 kcal
What makes yogurt so powerful?
Greek yogurt isn't a different culture or recipe so much as a different process: it's regular yogurt strained to remove much of the liquid whey, which concentrates the protein and fat left behind into a thicker product. That straining step is exactly why Greek yogurt typically has roughly double the protein of regular yogurt by weight, for a similar calorie count. It's also why Greek yogurt is naturally lower in lactose than regular yogurt or milk, since much of the lactose-containing whey is strained away, making it easier to digest for some people with mild lactose sensitivity.
Just strained yogurt
Removing the liquid whey is the entire difference between Greek and regular yogurt.
Roughly 2x the protein
Straining concentrates protein per serving compared to unstrained yogurt.
Naturally lower in lactose
Much of the lactose leaves with the strained-off whey, easing digestion for some people.
💡 When & how to use it
Plain, unsweetened Greek yogurt has far less sugar than flavored versions — add your own fruit or honey to control sweetness. Its thick texture makes it a good 1:1 substitute for sour cream or mayonnaise in recipes, adding protein where those add mostly fat.
Calories by Serving Size
100g
61 kcal
P 10.3g C 3.64g F 0.37g
1 container (156g)
95 kcal
P 16.1g C 5.7g F 0.6g
200g
122 kcal
P 20.6g C 7.3g F 0.7g
50g
31 kcal
P 5.2g C 1.8g F 0.2g
Full Nutrition Facts
Per 100g — daily values based on a 2,000 calorie diet
Nutrition Facts
Serving size: 100g
Calories 61
% Daily Value*
Total Fat 0.37g 0%
Saturated Fat 0.11g 1%
Trans Fat 0.01g
Cholesterol 5mg 2%
Sodium 36mg 2%
Total Carbohydrate 3.64g 1%
Protein 10.3g 21%
Calcium 111mg 9%
Iron 0.07mg 0%
Potassium 141mg 3%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
How does Yogurt fit your daily goals?
12 min
Walking to burn 61 kcal
3%
of 2,000 kcal daily goal
10.3g
protein (21% of daily 50g)
33
servings until 2,000 kcal
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CalRay's AI recognizes yogurt and hundreds of thousands of other foods from a photo. No manual lookup needed.
Frequently Asked Questions
How many calories are in Yogurt, Greek, plain, nonfat?
Yogurt, Greek, plain, nonfat contains 61 calories per 100g. A standard serving of 1 container (156g) provides 95 calories. It is a moderate-calorie food that can fit into most healthy diets.
How much protein does Yogurt, Greek, plain, nonfat have?
Yogurt, Greek, plain, nonfat provides 10.3g of protein per 100g, which is 21% of the 50g daily recommended value. It is a good source of protein.
How many carbs are in Yogurt, Greek, plain, nonfat?
Yogurt, Greek, plain, nonfat contains 3.64g of carbohydrates per 100g .
Is Yogurt, Greek, plain, nonfat good for weight loss?
Yogurt, Greek, plain, nonfat has 61 kcal per 100g, which is relatively moderate. It can fit into a weight-loss diet as long as portion sizes are managed.
How do I track Yogurt, Greek, plain, nonfat calories accurately?
The easiest way to track yogurt is with CalRay. Simply snap a photo of your meal and the AI will automatically identify the food and calculate calories and macros based on the estimated portion size — no manual lookup required. You can also search by name and adjust gram weight manually.
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