How many calories are in 1 tablespoon of plain Greek yogurt? Decoding the nutrition

October 19, 2025 •

4 min read

One tablespoon of plain nonfat Greek yogurt contains as few as 6-9 calories, whereas a tablespoon of full-fat plain Greek yogurt can contain closer to 14-21 calories. The specific fat percentage is the primary factor that determines how many calories are in 1 tablespoon of plain Greek yogurt, making label-reading crucial for those mindful of their intake.

Quick Summary

The calorie count for a tablespoon of plain Greek yogurt varies significantly based on its fat content, ranging from a handful of calories for nonfat to around 20 for whole milk varieties. This high-protein, low-sugar dairy product is a versatile and nutritious addition to many diets, aiding in muscle building, weight management, and gut health.

Key Points

Calories vary by fat content: A tablespoon of nonfat plain Greek yogurt contains significantly fewer calories (6-9) than full-fat plain Greek yogurt (14-21).
Rich in protein: The straining process gives Greek yogurt a higher protein concentration than regular yogurt, promoting satiety and aiding muscle repair.
Contains beneficial probiotics: Many plain Greek yogurts include live and active cultures that support gut health and boost immunity.
Lower in sugar: Plain Greek yogurt is a low-sugar option compared to many other yogurts, allowing you to control sweetness by adding your own toppings.
Versatile culinary ingredient: It serves as a healthy substitute for sour cream and mayonnaise in dips, dressings, and baked goods.
Supports weight management: The high protein content can help reduce hunger and overall calorie intake, contributing to weight management efforts.
Good for bone health: Greek yogurt is a source of calcium and phosphorus, important minerals for maintaining strong bones.

Understanding the Calorie Count by Fat Content

The calorie content of plain Greek yogurt can vary, so the simple question of "how many calories are in 1 tablespoon of plain Greek yogurt?" has a few answers. The key variable is the milk fat content. Greek yogurt is typically available in nonfat, low-fat (usually 2%), and full-fat (whole milk) versions. Because Greek yogurt is strained to remove excess whey, it results in a thicker, higher-protein product, but the calories are concentrated differently depending on the milk used.

Plain Nonfat Greek Yogurt: A single tablespoon of this variety is the lowest in calories, typically providing approximately 6 to 9 calories. This is because the milk fat has been almost entirely removed during processing.
Plain Full-Fat Greek Yogurt: Made from whole milk, this option is richer and provides a higher calorie count, ranging from 14 to 21 calories per tablespoon. The extra fat provides more calories but also a creamier texture and more fat-soluble nutrients.
Plain Low-Fat (2%) Greek Yogurt: This version falls between the other two options. For comparison, a 100g serving contains about 70 calories, meaning a tablespoon would land somewhere between the nonfat and full-fat counts.

The Greek Yogurt Advantage: Nutrition Beyond Calories

Beyond just the caloric value, plain Greek yogurt is praised for its nutritional density, which offers numerous health benefits. The high protein content and presence of probiotics are key factors that make it a healthful choice.

High in Protein

Because of the straining process, Greek yogurt contains significantly more protein than regular yogurt. This makes it an excellent food for satiety, meaning it helps you feel full for longer, which can be beneficial for weight management. The high-quality, complete protein also supports muscle building and repair, making it a great post-workout snack.

Rich in Probiotics

Many Greek yogurts contain live and active cultures, which are beneficial probiotics that support gut health. These good bacteria help maintain a healthy bacterial balance in your digestive system, which can aid digestion and boost immune function. Look for the "Live & Active Cultures (LAC) seal" on the packaging to ensure the product contains these beneficial bacteria.

A Good Source of Essential Nutrients

Plain Greek yogurt is a valuable source of several vitamins and minerals, including calcium, vitamin B12, selenium, and phosphorus. Calcium is crucial for bone health, while vitamin B12 is essential for nerve function and red blood cell formation.

Lower in Sugar

Compared to flavored and regular yogurts, plain Greek yogurt is naturally lower in sugar, as much of the milk sugar (lactose) is strained out. This makes it a great option for those watching their sugar intake. You can add your own natural sweeteners, like a drizzle of honey or fresh fruit, to control the sweetness and avoid unnecessary added sugars.

Comparison Table: Greek Yogurt vs. Regular Yogurt

To better understand the nutritional differences, let's compare a typical low-fat Greek yogurt with a regular low-fat yogurt (per 6 oz serving).


Nutrient	Low-Fat Regular Yogurt	Low-Fat Greek Yogurt
Calories	~126	~146
Carbohydrates	~14 g	~7.9 g
Sugar	~14 g	~7.1 g
Protein	~10.5 g	~19.9 g
Calcium	~36% DV	~23% DV

Creative Ways to Use Plain Greek Yogurt

Smoothie Booster: Add a tablespoon or two to your morning smoothie for a creamy texture and an extra protein punch.
Substitute for High-Fat Dairy: Use it in place of sour cream on tacos, baked potatoes, or chili for a lower-calorie, high-protein alternative.
Healthy Dip Base: Mix with herbs and spices to create a delicious and healthy dip for vegetables or chips. It can replace mayonnaise in chicken or tuna salad.
Marinade for Meats: The lactic acid in Greek yogurt can act as a natural tenderizer for chicken, lamb, or fish.
Yogurt Bark: Spread plain Greek yogurt on a baking sheet, top with fruit and granola, and freeze for a quick, healthy snack or dessert.
Baking Ingredient: Use it to replace some of the oil or butter in baked goods for a moist and flavorful result.

Conclusion: A Small Spoonful, a Big Nutritional Impact

Whether you opt for nonfat, low-fat, or full-fat, knowing how many calories are in 1 tablespoon of plain Greek yogurt helps with portion control and dietary planning. A single tablespoon offers a concentrated source of high-quality protein and beneficial probiotics, making it a powerful and versatile ingredient. By choosing the plain, unsweetened variety, you can reap the numerous health benefits while avoiding added sugars. Its versatility allows it to be a key component in a wide range of healthy meals and snacks, from protein-packed smoothies to creamy dips and low-calorie sour cream substitutes.

For more information on the health benefits of Greek yogurt and other dairy products, consider reading up on reputable sources, such as studies and articles from organizations like the National Institutes of Health.

Frequently Asked Questions

A tablespoon of plain nonfat Greek yogurt typically contains about 6 to 9 calories, making it the lowest-calorie option among Greek yogurts.

A tablespoon of plain full-fat Greek yogurt contains a higher calorie count due to its milk fat, typically ranging from 14 to 21 calories.

Per serving, Greek yogurt can have slightly more calories than regular yogurt, but it also contains significantly more protein and less sugar, which is often a worthwhile trade-off.

Greek yogurt has almost twice the protein of regular yogurt because it is strained to remove the whey, concentrating the protein content.

Yes, its high protein content helps increase satiety, which can reduce overall calorie consumption and aid in weight management.

Plain Greek yogurt is traditionally strained to remove whey, while 'Greek-style' yogurt may use thickening agents to mimic the texture, potentially compromising the authentic nutritional profile.

Not necessarily. While many are, you should check the label for the "Live & Active Cultures (LAC) seal" to confirm the presence of beneficial probiotics.

For added flavor and nutrition, you can top plain Greek yogurt with fresh or frozen fruit, nuts, seeds, or a drizzle of honey or maple syrup.