Calories in Greek yogurt (plain, nonfat)
145kcal
Per 1 cup (245g)
Protein
24.5g
Carbs
8.8g
Fat
1g
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Plain nonfat Greek yogurt — strained yogurt, high-protein dairy.
20g+ protein per cup. Buy plain — flavored varieties add 10–20g sugar. Top with fruit yourself.
Best for
- cutting or high-protein days — 10g protein / 100g at 59 kcal
- meals where you want volume of protein without a fat bomb
Watch out
- restaurant versions that are breaded, sauced, or cooked in oil — the log is for the plain item
- weighing cooked vs raw without matching the database state
- full-fat vs low-fat SKUs — pick the line that matches the carton
How to log it
Prefer weighing greek yogurt (plain, nonfat) after cooking if that is how you eat it, or stick to one convention. 1 cup (~245g) is the practical unit in the app.
Where it fits the day
Fits as the protein anchor. Pair with a carb and produce so the plate is not only lean protein and boredom.
Cooked, grilled, fried & breaded
The page numbers are for plain greek yogurt (plain, nonfat). Oil, breading, and restaurant sauces change the estimate — typical kcal per 100g:
These are typical ranges, not lab measurements. Restaurant recipes, oils, and sauces vary — treat them as logging estimates and edit if your plate looks heavier.
Common serving sizes
Per 100g: 59 kcal · 10g P · 3.6g C · 0.4g F