Understanding How Many Calories Are in 1 Tablespoon of Nonfat Plain Greek Yogurt

December 7, 2025 •

2 min read

According to nutritional data, one tablespoon of nonfat plain Greek yogurt contains approximately 9 calories. This low-calorie, high-protein food has surged in popularity as a versatile and healthy option for various meals and snacks.

Quick Summary

A single tablespoon of nonfat plain Greek yogurt is a low-calorie addition to any meal, providing a concentrated dose of protein and beneficial nutrients. It is a light alternative to many high-fat condiments, perfect for calorie-conscious diets.

Key Points

Low Calorie: One tablespoon of nonfat plain Greek yogurt contains approximately 9 calories, making it a light and healthy option.
High Protein: A single tablespoon provides about 2 grams of protein, supporting satiety and muscle health.
Probiotic Rich: Contains 'live and active cultures' that promote a healthy gut microbiome and aid digestion.
Fat and Sugar Free: The nonfat, plain variety has virtually no fat or added sugar, ideal for weight management.
Versatile Replacement: It can be used as a healthier substitute for high-fat options like sour cream or mayonnaise in numerous recipes.
Mineral Content: Supplies essential minerals like calcium, phosphorus, and potassium, which are important for bone and overall health.
Excellent for Digestion: Probiotics help to regulate bowel movements and can assist with digestive health.

The Quick Calorie Count: A Spoonful of Clarity

For those watching their calorie intake, understanding the nutritional value of small portions is key. A single tablespoon (approximately 15 grams) of nonfat plain Greek yogurt is remarkably low in calories, typically around 9 calories. This minimal energy contribution makes it an ideal ingredient for everything from creamy sauces to light toppings.

Beyond Calories: A Look at Macronutrients

While low in calories, a tablespoon delivers approximately 2 grams of protein, less than 1 gram of carbohydrates, and virtually no fat. This macronutrient profile makes it a versatile choice for various diets.

The Health Benefits of Nonfat Plain Greek Yogurt

Consuming nonfat plain Greek yogurt offers several health advantages. It contains 'live and active cultures' for gut health, high protein for satiety and muscle support, and calcium for bone health. Its thick texture allows it to substitute for high-fat ingredients.

Nonfat Greek Yogurt vs. Other Condiments

Comparing nonfat Greek yogurt to other creamy toppings highlights its nutritional benefits. The table below shows the differences per tablespoon, emphasizing its lower calorie and higher protein content.


Nutrient	Nonfat Plain Greek Yogurt	Sour Cream	Regular Plain Yogurt	Tbsp Yogurt
Calories	~9	~23	~9	~9
Protein	~2g	~0.2g	~1g	~0.7g
Fat	~0g	~2.4g	~0.2g	~0.2g
Saturated Fat	~0g	~1.4g	~0.2g	~0.1g

How to Incorporate Nonfat Plain Greek Yogurt Into Your Diet

Nonfat plain Greek yogurt is incredibly versatile. Here are a few ways to use it:

Breakfast Parfait: Layer with fruit and granola.
Smoothie Enhancer: Add for creaminess and protein.
Healthy Dip Base: Mix with herbs for a dip.
Sour Cream Substitute: Use as a topping for savory dishes.
Marinade Ingredient: A tangy base for meats or fish.
Baking Substitute: Can replace some fat in recipes.

For more inspiration, check out this guide on Greek Yogurt benefits and how to shop.

Conclusion: A Small Spoonful, a Big Nutritional Impact

A tablespoon of nonfat plain Greek yogurt contains approximately 9 calories. This small serving offers significant protein, probiotics, and other nutrients with minimal fat and carbohydrates. It's a healthy addition to any diet, supporting overall well-being.

Frequently Asked Questions

Yes, for its small size, one tablespoon is a concentrated source of protein, providing approximately 2 grams. This is excellent for a small, low-calorie addition to a meal or snack.

A tablespoon of nonfat plain Greek yogurt has significantly fewer calories than sour cream. It contains about 9 calories, while a tablespoon of sour cream has around 23 calories.

The 'nonfat' label indicates that it contains virtually no fat, making it a great option for those limiting their fat intake.

Yes, nonfat plain Greek yogurt typically contains 'live and active cultures,' which are the probiotics that support gut health and aid digestion.

Absolutely. Its thick and creamy texture makes it a great low-calorie, high-protein replacement for sour cream, mayonnaise, or heavy cream in many recipes.

Greek yogurt is made by straining whey, which results in a thicker product with a higher concentration of protein. Per ounce, Greek yogurt generally has more protein than regular yogurt.

For maximum health benefits, opt for plain, unsweetened Greek yogurt. This allows you to control the sugar content by adding your own natural sweeteners like fruit or honey.