How much protein is in 1 oz of plain Greek yogurt?

November 26, 2025 •

4 min read

According to Nutritionix data, a 1-ounce (28g) serving of plain, nonfat Greek yogurt contains approximately 2.9 grams of protein. This concentrated protein punch makes even a small amount of plain Greek yogurt a valuable addition to your diet for muscle building and satiety.

Quick Summary

This article details the protein content in a single ounce of plain Greek yogurt, explaining how the amount is influenced by the fat percentage. It provides a simple comparison to regular yogurt and offers tips for maximizing the protein in your meals and snacks.

Key Points

Protein Amount: One ounce of plain, nonfat Greek yogurt contains approximately 2.9 grams of protein.
Fat Content Variation: The specific protein amount can vary slightly depending on the fat percentage, with nonfat varieties generally having the highest protein-by-weight ratio.
Straining is Key: Greek yogurt's higher protein concentration compared to regular yogurt is due to the straining process, which removes water and whey.
Dietary Benefits: The high protein content in Greek yogurt promotes satiety, aids in muscle repair, and supports overall health.
Versatile Ingredient: Greek yogurt can be used in smoothies, dips, sauces, and baked goods to easily increase the protein content of meals.
Check the Label: For the most accurate nutritional information, always refer to the specific product's nutrition label, as values can differ between brands.

Protein Content by Fat Percentage

Not all plain Greek yogurts are created equal, and the protein concentration can differ slightly based on the fat content. The nutritional information for a standard 1-ounce serving (approximately 28 grams) is a useful benchmark.

Nonfat (0%): A 1 oz serving typically contains 2.8 to 2.9 grams of protein. This version is the most protein-dense per calorie, as the whey straining concentrates the milk solids and protein. Nonfat Greek yogurt offers a high protein-to-calorie ratio, making it an excellent choice for those focused on lean protein intake.
Low-fat (2%): The protein content in low-fat Greek yogurt is also high, often around 2.8 grams per ounce, though this can vary slightly by brand. The higher fat content means a slightly different macronutrient balance compared to its nonfat counterpart, but the protein remains concentrated due to the straining process.
Whole Milk (Full-fat): In a full-fat version, the protein per ounce can be slightly lower, around 2 grams, as the higher fat content takes up more space by weight. However, this variation is still an excellent protein source and provides increased satiety due to the fat content.

Why the protein is so concentrated

The straining process is the key differentiator for Greek yogurt. Regular yogurt is simply fermented milk, but to make Greek yogurt, it is strained to remove the liquid whey, water, and lactose. This process leaves behind a thicker, more nutrient-dense product. The protein remains in the remaining curds, resulting in a product with a much higher protein concentration by weight compared to standard yogurt. For context, a 6-ounce serving of regular yogurt might contain 8 to 13 grams of protein, while the same size serving of Greek yogurt can pack in 15 to 20 grams.

Plain Greek Yogurt vs. Other Yogurt Types


Feature	Plain Greek Yogurt	Plain Regular Yogurt	Icelandic Skyr
Protein per 100g	~9.2 grams (avg)	~4.1 grams (avg)	~11 grams (avg)
Texture	Very thick and creamy	Thinner, more fluid consistency	Extremely thick, similar to Greek yogurt
Straining Process	Strained multiple times to remove whey	Not strained, retains liquid whey	Strained multiple times, similar to Greek
Lactose Content	Lower due to straining	Higher, as it retains the whey	Lower due to straining

How to Use Greek Yogurt to Boost Protein

Incorporating plain Greek yogurt into your meals is an effective way to increase your daily protein intake. Here are some simple ideas:

Smoothie Booster: Add a scoop or two to your morning smoothie for a thicker consistency and a significant protein upgrade. Combine it with fruits, vegetables, and a spoonful of nut butter.
High-Protein Breakfast: Use it as a base for a high-protein breakfast bowl. Top it with nuts, seeds, and fresh berries for a nutritious and filling start to your day.
Dips and Sauces: Greek yogurt is an excellent, protein-rich substitute for sour cream or mayonnaise in dips and dressings. For a creamy tzatziki sauce, simply mix it with cucumber, garlic, and dill.
Savory Meals: Use it to create creamy sauces for chicken, or as a cooling accompaniment to spicy dishes.
Baking: Incorporate it into baking recipes to add moisture and a boost of protein, such as in muffins or pancakes. You can even create a healthier icing by mixing Greek yogurt with a touch of sweetener.

Conclusion

Even in a small quantity, how much protein is in 1 oz of plain Greek yogurt depends on its fat content, with nonfat varieties typically offering the most protein per ounce at around 2.9 grams. Regardless of the fat percentage, Greek yogurt's concentrated nature makes it a superior protein source compared to regular yogurt. By understanding these differences and learning simple ways to incorporate it into your diet, you can easily boost your protein intake and enjoy a healthy, satiating food. For precise nutritional information, always check the label of your specific product.

Calculating Protein Content for Your Needs

If you're tracking your macros, knowing the exact protein amount is essential. Here's a simple process:

Read the Label: Most food labels provide protein content per a specific serving size, such as 1 cup or 3/4 cup. Plain Greek yogurts typically list the serving size in both fluid ounces and grams.
Use the Conversion: To find the protein per ounce, simply divide the total protein in the labeled serving by the number of ounces in that serving.
Adjust for Your Portion: Once you have the protein per ounce, you can easily calculate the protein for any portion size you need, whether it's for a small snack or a large meal.

For example, if a 5.3-ounce container lists 15 grams of protein, you would calculate: 15g protein / 5.3 oz = ~2.83g protein per ounce.

Frequently Asked Questions

Greek yogurt is strained to remove the liquid whey, concentrating the remaining milk solids, which include protein, resulting in a product with a higher protein density.

Yes, it can. In general, nonfat Greek yogurt will have the highest protein concentration by weight, while full-fat versions will have slightly less protein per ounce because the fat takes up more weight in the final product.

A standard 5.3- to 6-ounce serving of nonfat Greek yogurt typically contains between 15 and 20 grams of protein.

Yes, its high protein content makes Greek yogurt an excellent option for post-workout recovery, as protein is essential for muscle repair and growth.

As a dairy product, Greek yogurt contains all nine essential amino acids, making its protein a complete protein source necessary for the body's functions.

Yes, most Greek yogurts are made with live and active cultures, which are beneficial probiotics that support gut health.

You can add Greek yogurt to smoothies, use it as a base for sauces and dips, or top breakfast bowls with it to easily boost the protein content of your meals.