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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.

Last reviewed: By USDA description: Greek yogurt, plain, whole milk

  • 97 kcalCalories per 100 g
  • 9 gProtein per 100 g
  • 0 gFiber per 100 g
  • Estimated satiety: 5 out of 5

Nutrition facts

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

Values for plain Greek yogurt per 100 g (3.5 oz) and per typical serving of 125 g (4.5 oz).
NutrientPer 100 g (3.5 oz)Per serving (125 g (4.5 oz))
Calories97 kcal121 kcal
Protein9 g11.3 g
Carbohydrates4 g5 g
of which sugars4 g5 g
Fiber0 g0 g
Fat5 g6.3 g
of which saturated2.4 g3 g
Water81.3 g101.6 g

The typical serving 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.

Satiety

Low energy density; a lot of protein per calorie; high water content.

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. USDA FoodData Central: Yogurt, Greek, plain, whole milk (FDC ID 171304). U.S. Department of Agriculture, Agricultural Research Service. accessed .