How Many Calories Are in 1 Cup of Low-Fat Greek Yogurt?

November 12, 2025 •

4 min read

According to nutritional data, a standard 7-ounce (200-gram) serving of low-fat, plain Greek yogurt contains approximately 146 calories. This makes low-fat Greek yogurt a popular choice for those watching their calorie intake while seeking a high-protein, nutrient-dense food.

Quick Summary

The calorie count for 1 cup of low-fat Greek yogurt typically falls between 150 and 170 calories, depending on the exact fat percentage and brand. It is a protein-rich food that offers various health benefits, including gut health support and weight management, thanks to its high satiety levels. Nutrient content can vary, so checking specific product labels is recommended.

Key Points

Calorie Range: A 1-cup portion of low-fat Greek yogurt contains approximately 150-170 calories, depending on the specific product.
High in Protein: Greek yogurt is significantly higher in protein than regular yogurt, promoting satiety and aiding in muscle repair.
Low in Added Sugar: Choosing plain, unsweetened varieties is crucial for managing calorie intake and avoiding excess added sugars found in many flavored yogurts.
Source of Probiotics: Many brands contain live and active cultures that support a healthy gut microbiome and digestive health.
Bone Health Nutrients: Low-fat Greek yogurt provides calcium, though less than regular yogurt, and other key nutrients for bone health.
Versatile Ingredient: It can be used in both sweet and savory dishes, serving as a healthier substitute for high-fat ingredients like sour cream and mayonnaise.

Understanding the Calorie Count in Low-Fat Greek Yogurt

Low-fat Greek yogurt is a staple in many health-conscious diets, prized for its creamy texture and rich nutritional profile. A key aspect of its popularity is the balance it strikes between being filling and relatively low in calories. While a precise calorie count can vary slightly by brand and fat percentage (e.g., 2% vs. 0% milkfat), most plain, low-fat varieties hover around the same range. For a standard 7-ounce (200-gram) serving, a common value is about 146 calories, with a 1-cup portion (equivalent to about 240g) containing slightly more, closer to 170 calories.

The Importance of a Low-Fat Option

Choosing a low-fat or non-fat version of Greek yogurt is a strategic move for those aiming to reduce their overall calorie and saturated fat intake. This allows individuals to enjoy the benefits of the yogurt's high protein and probiotic content without the added fat and calories found in full-fat versions. For instance, a 6-ounce serving of full-fat Greek yogurt might contain around 200 calories, while a nonfat equivalent is closer to 100 calories. This distinction is crucial for calorie counters and those following specific dietary guidelines.

Why Greek Yogurt is a Great Dietary Choice

Beyond its calorie and macronutrient profile, Greek yogurt offers significant health advantages that support various wellness goals. The high protein concentration, a result of the straining process that removes whey, is a primary benefit. This protein is essential for building muscle mass, which is a key factor in weight management and boosting metabolism.

Key Health Benefits of Low-Fat Greek Yogurt

Promotes Satiety: The high protein content keeps you feeling full for longer, reducing overall calorie consumption throughout the day.
Supports Gut Health: Look for brands with "live and active cultures" to ensure you are getting probiotics, the beneficial bacteria that aid digestion and promote a healthy gut microbiome.
Rich in Nutrients: It is a good source of calcium for bone health, as well as vitamin B12, selenium, and other essential vitamins and minerals.
Helps Build Muscle: As a high-protein food, it's an excellent choice for a post-workout snack to aid in muscle recovery and repair.

Comparison: Greek vs. Regular vs. Full-Fat Yogurt

To put the nutrition of low-fat Greek yogurt into perspective, it's helpful to compare it with other yogurt types. The straining process that defines Greek yogurt significantly impacts its nutritional makeup, particularly its protein and carbohydrate content.


Nutritional Aspect	Low-Fat Greek Yogurt (approx. 1 cup)	Regular Yogurt (approx. 1 cup)	Full-Fat Greek Yogurt (approx. 1 cup)
Calories	150-170 kcal	150-200 kcal	~200-220 kcal
Protein	~20-24 g	~8-13 g	~20-24 g
Fat	~4-6 g	~4-8 g	~10-14 g
Carbohydrates	~9-12 g	~17-20 g	~9-12 g
Sugars (Natural)	~8-11 g	~17-20 g	~8-11 g

Note: These are average values and can differ by brand. The higher sugar content in regular yogurt is primarily due to higher lactose levels, which are reduced during the straining process for Greek yogurt.

How to Incorporate Low-Fat Greek Yogurt into Your Diet

The versatility of plain, low-fat Greek yogurt makes it an easy addition to meals and snacks throughout the day. Opting for the unflavored, unsweetened variety is best for controlling added sugars, which can accumulate quickly in flavored products. Here are a few creative ways to enjoy it:

Breakfast Parfait: Layer with fresh berries and a sprinkle of granola for a balanced, high-protein start to your day.
Creamy Smoothies: Blend with your favorite fruits and a handful of spinach for a thick, nutrient-packed smoothie.
Healthy Dips and Sauces: Mix with herbs, garlic, and cucumber to create a healthy tzatziki sauce for vegetables or grilled meats.
Baking Substitute: Use as a replacement for sour cream, oil, or butter in baking recipes to cut fat and calories.
Savory Topping: Dollop on top of chili or a baked potato instead of sour cream.

The Importance of Label Reading

When shopping for Greek yogurt, it's essential to read the nutrition label carefully. Look for low-fat or non-fat options with minimal added sugars. Many flavored yogurts, even Greek varieties, are loaded with sweeteners that can negate their health benefits. Choosing a plain variety and adding your own fresh fruit or a small amount of honey allows you to control the sugar content. The presence of the "Live & Active Cultures" seal is another good indicator of a high-quality, probiotic-rich product.

Conclusion

In summary, 1 cup of plain, low-fat Greek yogurt provides approximately 150 to 170 calories, making it an excellent choice for a wide range of dietary goals. Its high protein content not only supports satiety and weight management but also aids in muscle recovery and helps maintain lean body mass. By choosing plain, low-fat varieties and carefully reading nutrition labels, consumers can maximize the health benefits of this versatile and delicious food. Its versatility, combined with its nutritional benefits, solidifies its place as a powerhouse ingredient in a healthy diet.

Frequently Asked Questions

Yes, low-fat Greek yogurt is excellent for weight loss due to its high protein content, which promotes satiety, reduces hunger, and helps maintain muscle mass while on a calorie-restricted diet.

Plain, low-fat Greek yogurt often has a similar or slightly higher calorie count per cup than regular yogurt, but it contains nearly double the protein and less sugar because of the straining process.

The calorie difference is notable, with a 6-ounce serving of full-fat Greek yogurt containing around 200 calories, while the same size low-fat or nonfat version has closer to 100-130 calories.

You should always choose plain, unsweetened Greek yogurt. Flavored varieties, even low-fat ones, often contain significant amounts of added sugar and artificial sweeteners, which increase the total calorie count.

A standard serving size is typically 6 to 8 ounces (about ¾ to 1 cup), which provides a substantial amount of protein and nutrients without excessive calories.

Yes, the straining process removes some liquid whey, which increases the yogurt's protein density but also removes some of the calcium and lactose, resulting in lower carbohydrate and sugar levels.

Healthy toppings include fresh berries, nuts, seeds, a small drizzle of honey or maple syrup, or a sprinkle of cinnamon. These add flavor and nutrients without adding excessive calories or sugar.