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Dairy

Plain Greek yogurt

Per 100 g (3.5 oz), plain Greek yogurt provides 9 g of protein and 97 kcal, a low energy density.

USDA description: Greek yogurt, plain, whole milk

  • Easy to digest
  • Nutritious in small servings
  • Low energy density

Estimated satietyHow it is calculated

Starting point+1
Low energy density+1
A lot of protein per calorie+2
High water content+1

Our own estimate from the values per 100 g: useful for comparing foods with each other, not a measurement in people. Holt index (1995): this food was not measured.

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Last updated
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Sources
6 primary
Data
USDA FDC 171304

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Nutrition facts

Calories
121 kcal per serving
97 kcal per 100 g (3.5 oz)
Protein
11.3 g per serving
9 g per 100 g (3.5 oz)
Carbohydrates
5 g per serving
4 g per 100 g (3.5 oz)
of which sugars
5 g per serving
4 g per 100 g (3.5 oz)
Fiber
0 g per serving
0 g per 100 g (3.5 oz)
Fat
6.3 g per serving
5 g per 100 g (3.5 oz)
of which saturated
3 g per serving
2.4 g per 100 g (3.5 oz)
Water
101.6 g per serving
81.3 g per 100 g (3.5 oz)

Source: USDA FoodData Central: Yogurt, Greek, plain, whole milk (FDC ID 171304), accessed September 23, 2026.

A typical 125 g (4.5 oz) serving provides about 121 kcal, 11.3 g of protein, and 0 g of fiber.

The typical serving (125 g (4.5 oz)) is a common amount used for the math, not a recommendation. Ounces and cups are rounded US equivalents; the values come from the database entry cited in the sources.

What it is and how to eat it

Greek yogurt is strained yogurt: part of the whey is removed, so it is thicker and has more protein than regular yogurt. The whole-milk version on this page provides 9 g of protein per 100 g, versus 3.5 g in plain yogurt according to USDA. Products sold as Greek or Greek-style vary a lot, so the protein per 100 g on the label is the best clue.

A 125 g (4.4 oz) cup provides about 11 g of protein and 121 kcal. The 2025 nutrition advisory on GLP-1 therapy suggests eating protein-rich foods first and lists Greek yogurt among its examples. It has 5 g of fat per 100 g; if fat bothers you in the first days, nonfat Greek yogurt or skyr follow the same idea with less fat.

What the evidence says

The EU has authorized only one health claim for live yogurt cultures: with at least 10⁸ colony-forming units of Lactobacillus delbrueckii subsp. bulgaricus and Streptococcus thermophilus per gram, they improve digestion of the yogurt's own lactose in people who have trouble digesting it (Regulation (EU) No 432/2012, based on a 2010 EFSA opinion). No other "probiotic" benefit is authorized in the EU. Protein does have an authorized claim: it contributes to the maintenance of muscle mass, which matters during weight loss.

The sources for this section are listed under "Sources" at the end of the page.

Recipes with this food

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Satiety

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

What to keep in mind on a GLP-1 medication

Easy to digest
It is a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. This is an editorial judgment based on common patient guidance, not a measurement: everyone tolerates foods differently.
Nutritious in small servings
It provides protein, healthy fats, or other nutrients in a small volume. That is practical when you eat little and every bite needs to count.
Low energy density
It has 100 kcal or less per 100 g: plenty of volume for few calories, which helps you feel full. On a GLP-1 medication, which already reduces your appetite, make sure these foods do not push protein foods off your plate.

Frequently asked questions about plain Greek yogurt

How many grams of protein are in a 125 g (4.5 oz) serving of plain Greek yogurt?

100 g (3.5 oz) of plain Greek yogurt has 9 g of protein. A typical 125 g (4.5 oz) serving has about 11.3 g of protein. That is 9.3 g of protein per 100 kcal.

How many kcal are in a 125 g (4.5 oz) serving of plain Greek yogurt?

100 g (3.5 oz) of plain Greek yogurt has 97 kcal. A typical 125 g (4.5 oz) serving has about 121 kcal. That is a low energy density.

Does plain Greek yogurt keep you full?

Yes, very filling for the calories it provides: our estimated satiety score is 5 out of 5. It is based on: low energy density; a lot of protein per calorie; high water content. It is an estimate based on its composition, not a measurement in people.

What should I know about plain Greek yogurt if I take Ozempic, Wegovy, Mounjaro, or Zepbound and feel nauseous?

Based on our tags, this is what matters about plain Greek yogurt on a GLP-1 medication. “Easy to digest”: a soft or low-fat food that many people tolerate well when they feel nauseous or get full quickly. “Nutritious in small servings”: a lot of nutrition in a small volume, which is practical when you eat little. “Low energy density”: plenty of volume for few calories; make sure it does not push protein foods off your plate. These are general guidelines, not medical advice: everyone tolerates foods differently.

What is a typical serving of plain Greek yogurt?

We use 125 g (4.5 oz) as a typical serving. That amount provides about 121 kcal, 11.3 g of protein, and 0 g of fiber. It is a reference for calculations, not a recommendation of how much to eat.

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Sources

Sources for the data on this page, with the access date.

  1. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Yogurt, Greek, plain, whole milk (FDC ID 171304).accessed .
  2. Official databaseU.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Yogurt, plain, whole milk (FDC ID 171284).accessed .
  3. Clinical guidelineObesity (Wiley).Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: A joint Advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity. 2025;33(8):1475-1503. doi:10.1002/oby.24336.accessed .
  4. RegulatorOfficial Journal of the European Union (EUR-Lex).Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods.accessed .
  5. RegulatorEuropean Food Safety Authority (EFSA).EFSA NDA Panel. Scientific Opinion on the substantiation of health claims related to live yoghurt cultures and improved lactose digestion (ID 1143, 2976). EFSA Journal. 2010;8(10):1763.accessed .
  6. RegulatorFood Safety Authority of Ireland (FSAI).Probiotic health claims.accessed .