How Many Calories Are in 2 Heaped Tablespoons of Greek Yogurt?

November 3, 2025 •

4 min read

According to nutrition data, the calorie count for 2 heaped tablespoons of Greek yogurt varies significantly depending on its fat content. For example, the same serving of nonfat Greek yogurt can have less than half the calories of a full-fat version, making the choice of yogurt crucial for managing intake.

Quick Summary

The calorie content of 2 heaped tablespoons of Greek yogurt depends heavily on its milk fat percentage. Plain, nonfat versions are the lowest in calories, while full-fat options contain more due to the added fat content, with low-fat varieties falling in between. This guide details the calorie counts and nutritional profile for various types of Greek yogurt to inform dietary choices.

Key Points

Fat content dictates calories: The calorie count in Greek yogurt varies significantly based on whether it is nonfat, low-fat, or full-fat.
Nonfat is lowest in calories: A 2 heaped tablespoon serving of plain, nonfat Greek yogurt contains approximately 18-20 calories.
Full-fat is highest in calories: A comparable serving of full-fat Greek yogurt can have between 40-50 calories due to its higher fat percentage.
Choose plain to avoid added sugar: Flavored yogurts often contain significant added sugar, increasing calorie counts. Opt for plain versions and add natural flavorings.
Great for protein intake: Greek yogurt is a concentrated source of protein, helping to keep you feeling full and aiding in muscle maintenance, regardless of the fat content.
Measuring matters: A 'heaped' tablespoon is inconsistent. For accurate calorie tracking, consider weighing your serving to ensure precision.

Calorie Breakdown by Fat Content

Understanding the calorie count in a serving of Greek yogurt depends primarily on its fat percentage. The "heaped" tablespoon measurement is also not standardized, so estimations are based on typical nutritional data for a two-tablespoon serving, which is approximately 30 grams. The table below provides a clear comparison of how fat affects calories.


Greek Yogurt Type	Estimated Calories (per 2 tbsp)	Approximate Protein (g)	Approximate Fat (g)
Nonfat (0%) Plain	18–20	3–4	<0.5
Low-Fat (2%) Plain	30–35	3	1.5–2
Full-Fat (5%+) Plain	40–50	2–3	3–4

Nonfat (0%) Greek Yogurt

Nonfat Greek yogurt is made from skim milk and undergoes a straining process that removes most of the whey, resulting in a thick, protein-rich product. With a significantly lower fat content, it also has the fewest calories per serving. This makes it a popular choice for those focused on weight loss or strict calorie counting. A two-tablespoon serving typically falls in the 18 to 20-calorie range, while still providing a good source of protein for its size. This variety is perfect for adding to smoothies, using as a sour cream substitute, or eating plain with fruit.

Low-Fat (2%) Greek Yogurt

Low-fat Greek yogurt uses 2% milk, giving it a richer texture and flavor than the nonfat version, but with more calories. A two-tablespoon serving generally contains between 30 and 35 calories, with a moderate amount of fat. This offers a good balance of creaminess and lower calories, making it a versatile choice for many recipes and snacks. It retains the high protein content typical of Greek yogurt, helping to promote satiety.

Full-Fat Greek Yogurt

Full-fat Greek yogurt, made from whole milk, is the creamiest and most decadent option. It also has the highest calorie count due to its higher fat content, with about 40 to 50 calories in a two-tablespoon portion. The additional fat contributes to a more robust flavor and texture, making it great for dessert preparations or as a satisfying addition to breakfast bowls. While higher in calories, the fat content can also contribute to a feeling of fullness.

Factors Influencing Calorie Count

Beyond the fat content, other factors can influence the final calorie tally for your Greek yogurt serving. Being mindful of these can help you better manage your nutritional intake.

Measuring Accuracy: A "heaped" tablespoon is not a precise measurement. Using a kitchen scale for an exact 30-gram serving (roughly 2 heaped tablespoons) will provide the most accurate calorie count. Visual estimations can lead to consuming more or fewer calories than intended.
Added Sugars: Flavored Greek yogurts can dramatically increase the calorie count. Brands often add sweeteners and fruit purees to enhance flavor, which adds significant sugar and calories. Always opt for plain, unsweetened varieties and add your own fruit or a small amount of honey to control sugar intake.
Toppings: The calories from your toppings can quickly exceed the calories in the yogurt itself. Adding a handful of granola, nuts, or a drizzle of maple syrup will increase the total calories. While these can add flavor and nutrients, moderation is key.

How to Choose the Right Greek Yogurt for Your Diet

Selecting the best Greek yogurt depends on your specific health and dietary goals. Here are some considerations:

For Weight Loss: Nonfat, plain Greek yogurt is your best bet. Its high protein-to-calorie ratio promotes satiety, helping to reduce overall calorie consumption. You can use it as a low-calorie base for snacks and meals.
For Muscle Building: The high protein content in Greek yogurt, regardless of fat level, makes it excellent for muscle repair and growth. Full-fat versions can be beneficial for those needing more calories for bulk, while nonfat options are great for a high-protein, low-calorie approach.
For General Health: Low-fat or full-fat plain Greek yogurt can be a great option for overall health. It contains probiotics for gut health and essential nutrients like calcium and B vitamins. Just be mindful of serving sizes and avoid versions with added sugars.
For Cooking: The rich, creamy texture of full-fat Greek yogurt makes it a fantastic substitute for sour cream or mayonnaise in dips and savory sauces. Nonfat varieties can be used in smoothies or as a lower-calorie alternative in baking.

Conclusion

The number of calories in 2 heaped tablespoons of Greek yogurt ranges from approximately 18 to 50, with the final count depending on the fat content. Plain, nonfat Greek yogurt is the lowest in calories, making it ideal for weight management, while full-fat versions offer more calories and a richer taste. By paying attention to the type of yogurt you choose and being mindful of any added sugars or high-calorie toppings, you can easily incorporate Greek yogurt into a balanced and healthy diet that aligns with your nutritional goals.

Frequently Asked Questions

For the most accurate calorie calculation, use a kitchen scale to measure the yogurt in grams. Two tablespoons is roughly equivalent to 30 grams, but measuring by weight accounts for the variability of a "heaped" spoonful.

Both versions offer health benefits, but for different goals. Nonfat is lower in calories, making it better for weight loss, while full-fat can offer greater satiety and beneficial fats. Plain, unsweetened versions are best, regardless of fat content.

Yes, especially low-fat and nonfat Greek yogurt. Its high protein content promotes satiety, helps reduce appetite, and can aid in maintaining a calorie deficit. Protein also requires more energy to digest, providing a slight metabolic boost.

Greek yogurt is strained to remove the whey and some lactose, resulting in a thicker, tangier product with a higher concentration of protein. Regular yogurt is not strained, giving it a thinner consistency.

The protein content is quite high for the serving size. A two-tablespoon serving can provide anywhere from 2 to 4 grams of protein, depending on the fat content and specific brand.

Flavored Greek yogurts are often packed with added sugars and artificial ingredients, significantly increasing the calorie count. It is generally healthier to choose plain, unsweetened Greek yogurt and add your own fruit or natural sweeteners.

Making your own Greek yogurt involves straining regular plain yogurt to remove the whey. This can be done by lining a colander with cheesecloth and letting it sit over a bowl in the refrigerator until it reaches your desired thickness.