How Many Calories Are in 2 Tablespoons of Light Greek Yogurt? A Nutritional Guide

December 26, 2025 •

3 min read

According to nutritional data from brands like Chobani and other nonfat varieties, a 2-tablespoon serving of plain, light Greek yogurt contains as few as 18-20 calories. This modest calorie count makes knowing how many calories are in 2 tablespoons of light Greek yogurt useful for mindful eating and calorie tracking.

Quick Summary

A small serving of plain, light Greek yogurt provides a minimal number of calories, alongside a solid amount of protein, supporting satiety and various diet goals effectively.

Key Points

Low-Calorie Count: 2 tablespoons of plain, nonfat Greek yogurt contain approximately 18-20 calories.
High Protein: This small serving provides around 3 grams of protein, aiding in satiety and muscle health.
Minimal Fat: Plain nonfat Greek yogurt has very low fat content, typically around 0.1 grams per 2 tablespoons.
Probiotic Benefits: It contains live and active cultures that support a healthy gut microbiome.
Excellent for Weight Management: The high protein content helps reduce appetite and manage cravings effectively.
Label Reading is Key: Always choose plain, unsweetened versions and check the label to avoid high sugar content found in flavored varieties.

Understanding the Calorie Count of Light Greek Yogurt

For those monitoring their caloric intake, a small serving of light Greek yogurt can be a perfect addition to a meal or a healthy snack. The specific caloric content can vary slightly between brands, depending on the fat percentage and any added ingredients. For instance, a 2-tablespoon serving of plain, nonfat Greek yogurt typically has around 18-20 calories, with nonfat varieties being the lowest in calories.

Macronutrient Breakdown Per 2 Tablespoons (Approximate)

Beyond just calories, this small serving offers a beneficial mix of macronutrients that can aid your health and diet goals. Here is a typical breakdown for a 2 tbsp serving of nonfat Greek yogurt:

Protein: Around 3 grams. This high protein content is a key benefit, helping you feel full and satisfied.
Carbohydrates: Approximately 1 gram, primarily in the form of lactose, the milk's natural sugar.
Fat: Only about 0.1 grams. The straining process removes most of the fat, making it a lean protein source.

Comparison: Light Greek vs. Other Yogurts

To put the caloric value of light Greek yogurt into context, it's helpful to compare its nutritional profile with other types of yogurt. The straining process for Greek yogurt removes liquid whey, concentrating the protein and resulting in a thicker, creamier product with fewer carbs and calories than traditional yogurt.


Yogurt Type	Approximate Calories per 2 Tbsp	Protein per 2 Tbsp	Fat per 2 Tbsp
Plain Nonfat Greek Yogurt	18–20	~3g	~0.1g
Plain Low-fat Greek Yogurt (2%)	~24	~3g	~0.5g
Plain Full-fat Greek Yogurt (5%)	~32	~2.5g	~2g
Plain Low-fat Regular Yogurt	~19	~2g	~0.5g

Benefits Beyond Low Calories

Choosing light Greek yogurt offers several advantages beyond its low-calorie count, making it a staple in many healthy diets. Its high protein content is particularly beneficial, aiding in muscle repair and growth, especially for those who exercise. This makes it an excellent post-workout snack.

Additionally, light Greek yogurt contains live and active cultures, also known as probiotics, which support a healthy digestive system and contribute to a balanced gut microbiome. Many people also find that the protein-rich nature of Greek yogurt helps to curb appetite and reduce cravings, which can be particularly useful for weight management and sticking to a calorie deficit.

Key Health Advantages of Light Greek Yogurt:

Promotes Satiety: High protein helps you feel full longer.
Supports Muscle Health: Provides essential protein for muscle repair and building.
Aids Digestive Health: Contains probiotics for a balanced gut.
Rich in Nutrients: Often fortified with essential vitamins and minerals, including calcium and vitamin B12.
Versatile: Can be used in a variety of recipes, both sweet and savory.

How to Incorporate Light Greek Yogurt into Your Diet

There are numerous ways to enjoy this healthy and versatile ingredient without adding unnecessary calories or sugars. Choosing the plain, unsweetened variety is key, as flavored options can contain a surprising amount of added sugar.

Breakfast Boost: Stir into oatmeal or use as a base for smoothies to add a creamy texture and protein punch. Top with fresh berries and a sprinkle of seeds for extra fiber and nutrients.
Savory Swaps: Use it as a healthy replacement for sour cream on top of baked potatoes, chili, or tacos. It also makes a great base for creamy, tangy salad dressings.
Protein-Packed Snacks: Combine with nuts, seeds, or fresh fruit for a satisfying mid-day snack that keeps you full until your next meal.
Cooking and Baking: Use in marinades for tender meat or as a lighter alternative to oil in certain baking recipes.

The Importance of Reading Labels

When shopping for Greek yogurt, it is crucial to read the nutritional label carefully. Brands can differ significantly in their calorie, sugar, and fat content, even within the 'light' or 'low-fat' category. For maximum health benefits and to avoid hidden sugars, always opt for the plain, unsweetened version. This allows you to control exactly what goes into your meal or snack.

Conclusion

In summary, 2 tablespoons of light Greek yogurt contain a minimal number of calories, typically around 18-20 for nonfat varieties. This small serving offers a notable amount of protein, making it an excellent choice for curbing hunger and supporting a healthy metabolism. When incorporated into a balanced diet, this versatile food can contribute positively to weight management and overall nutritional health. By opting for plain, unsweetened versions and being mindful of portion sizes, you can easily enjoy the numerous benefits that light Greek yogurt has to offer.

For more information on the wide-ranging health benefits of Greek yogurt, you can consult reliable sources on nutritional science.

Frequently Asked Questions

Yes, due to the straining process that removes liquid whey, light Greek yogurt is typically lower in calories, carbohydrates, and sugar compared to regular yogurt, while offering a much higher protein content.

Yes, flavored light Greek yogurts often have added sugars or sweeteners to enhance the taste, which can significantly increase the calorie count. It is best to choose plain, unsweetened versions to control sugar intake.

Light Greek yogurt assists with weight loss primarily due to its high protein content. Protein promotes a feeling of fullness, which can help reduce overall calorie consumption and curb cravings throughout the day.

A 2-tablespoon serving of light, nonfat Greek yogurt contains approximately 3 grams of protein. This makes it an efficient source of protein for a minimal number of calories.

Absolutely. With its thick texture and tangy flavor, plain light Greek yogurt makes an excellent, healthier substitute for sour cream in many recipes, such as on baked potatoes or in dips, significantly reducing the fat and calorie count.

No. The calorie count varies based on the fat content. Plain nonfat Greek yogurt is the lowest in calories, followed by low-fat (2%) and full-fat (5%) versions. Full-fat options will have more calories and fat.

Yes, most light Greek yogurts contain live and active probiotic cultures that are beneficial for gut health. When purchasing, look for the 'live and active cultures' label to confirm.