Understanding What Are the Macros for 150g of Greek Yogurt

January 5, 2026 •

4 min read

A 150g serving of plain, nonfat Greek yogurt typically provides around 15g of protein, 5g of carbs, and less than 1g of fat, making it an excellent source of lean protein. This versatile food staple, however, has a macronutrient profile that varies significantly depending on its fat content and any added ingredients.

Quick Summary

An in-depth look at the macronutrient breakdown for a 150g serving of Greek yogurt, detailing the variations in protein, fat, and carbohydrates across different fat percentages, including nonfat, low-fat, and full-fat options.

Key Points

Nonfat Macros: A 150g serving of plain nonfat Greek yogurt provides approximately 14-16g of protein, 5-6g of carbs, and less than 1g of fat.
Low-Fat Macros: A 150g serving of plain low-fat Greek yogurt contains about 12.7-16g of protein, 6-7g of carbs, and 2-3g of fat.
Full-Fat Macros: Expect a 150g serving of plain full-fat Greek yogurt to have roughly 9-14g of protein, 6-7g of carbs, and 7.5-15g of fat.
Fat Percentage Impact: The fat content is the most significant factor affecting the macro profile, with the protein-to-fat ratio decreasing as fat percentage increases.
Brand Variability: Macronutrient data can vary slightly between brands due to different processing methods; it's always best to check the specific product label for precise information.
Added Sugar Warning: Flavored Greek yogurts contain added sugars that drastically increase the carbohydrate count, so choose plain versions to maintain a low-carb profile.
Dietary Benefits: High protein content in Greek yogurt promotes satiety and supports muscle health, making it an excellent food for various dietary goals.

A Detailed Look at Greek Yogurt Macros

Greek yogurt is a popular food choice for many, from athletes to health-conscious individuals, primarily due to its high protein content. The macronutrient (macro) profile of any food, including Greek yogurt, refers to its composition of carbohydrates, protein, and fat. For a 150g serving, these numbers can change dramatically based on the product's fat percentage and whether it contains added sugars. This section provides a clear breakdown of what are the macros for 150g of Greek yogurt, covering the most common varieties.

Plain Nonfat Greek Yogurt (150g)

The nonfat variety is a go-to for those aiming for the highest protein-to-calorie ratio. In a standard 150g serving, you can expect the following macro profile:

Protein: Approximately 14-16g. This is a significant amount of protein for a relatively small serving size, contributing to satiety and muscle repair.
Carbohydrates: Around 5-6g. These are primarily from naturally occurring lactose, the sugar found in milk.
Fat: Less than 1g. The minimal fat content is why this option is so low in calories.

Plain Low-Fat Greek Yogurt (150g)

Low-fat, often labeled as 2%, offers a slightly richer texture and more satiating feel than the nonfat version, with a modest increase in fat. A 150g portion provides:

Protein: Approximately 12.7-16g. The protein count can be similar to or slightly lower than the nonfat variety depending on the brand.
Carbohydrates: Around 6-7g. The carb content remains relatively stable across different fat percentages in plain varieties.
Fat: Roughly 2-3g. This small addition of fat contributes to a creamier texture and provides some essential fatty acids.

Plain Full-Fat Greek Yogurt (150g)

For those not restricting fat intake, full-fat Greek yogurt delivers the richest flavor and texture. This option is popular in specific dietary plans, such as low-carb or keto. A 150g serving can have a macro profile like this:

Protein: Approximately 9-14g. While still a good source of protein, the total amount can be slightly less per serving compared to nonfat due to the higher fat content.
Carbohydrates: Around 6-7g. Again, the carbohydrate content is fairly consistent across the plain options.
Fat: Around 7.5-15g. The full-fat option has a significantly higher fat count, which also raises the overall calorie count.

Comparison of Greek Yogurt Macros (150g Serving)


Macro	Nonfat (approx.)	Low-Fat (approx.)	Full-Fat (approx.)
Protein	14-16g	12.7-16g	9-14g
Carbohydrates	5-6g	6-7g	6-7g
Fat	<1g	2-3g	7.5-15g
Calories	89 kcal	105-110 kcal	146-212 kcal

Note: Values can vary by brand and specific product formulation. Always check the nutrition label for the most accurate information.

Factors Influencing the Macro Count

While the primary differentiator is fat percentage, other factors can significantly alter the macro count of a 150g serving of Greek yogurt:

Added Sugars: Many flavored Greek yogurts include a high amount of added sugars, which increases the carbohydrate content dramatically. Always opt for a plain version to control your sugar and carb intake.
Brand Variation: Different brands use different straining processes and formulations, leading to variations in the final macronutrient breakdown. For instance, some brands may have a slightly higher protein count than others for the same fat percentage.
Ingredient Add-ins: The macros will also change if you add your own toppings. Items like honey, fruit, granola, or seeds will alter the total protein, carb, and fat count.

Health Benefits and Dietary Applications

Beyond just its macronutrient profile, Greek yogurt offers several health benefits that make it a valuable addition to many diets.

Satiety and Weight Management: The high protein content helps you feel fuller for longer, which can help reduce overall calorie consumption and support weight management goals.
Muscle Maintenance and Repair: Protein is essential for repairing and building muscle tissue, making Greek yogurt a great post-workout snack.
Gut Health: Like other fermented dairy products, Greek yogurt contains probiotics, which are beneficial bacteria that support a healthy gut microbiome.
Micronutrients: Greek yogurt is also a source of important micronutrients, including calcium for bone health and Vitamin B12 for nerve function.

How to incorporate Greek yogurt into your diet:

Breakfast: Top plain Greek yogurt with fresh berries and nuts for a balanced and filling morning meal.
Snack: Enjoy a 150g serving with a drizzle of honey and a sprinkle of cinnamon for a quick, high-protein pick-me-up.
Smoothies: Add a dollop to your fruit or vegetable smoothie to boost the protein content and create a creamy texture.
Savory Dishes: Use plain Greek yogurt as a healthy substitute for sour cream or mayonnaise in dips, sauces, and dressings.
Desserts: Create a healthy dessert by mixing it with a bit of vanilla extract and a no-calorie sweetener.

For more information on the health benefits of Greek yogurt and other nutritious foods, consult a reliable health resource like WebMD.

Conclusion

The macros for 150g of Greek yogurt vary based on its fat content, with plain nonfat offering the highest protein-to-fat ratio. A typical 150g serving of nonfat Greek yogurt delivers around 15g protein, 5-6g carbs, and negligible fat. Low-fat and full-fat options contain similar amounts of protein and carbs but have significantly more fat. For the most accurate and up-to-date nutritional data, always check the specific product's label, as brand formulations can differ. By understanding these variations, you can make an informed choice that best supports your individual dietary requirements and health goals.

Frequently Asked Questions

The calorie count for 150g of plain Greek yogurt varies with its fat content. A plain nonfat serving contains around 89 calories, a low-fat (2%) serving is about 105-110 calories, and a full-fat serving can range from 146 to 212 calories, depending on the brand.

Yes, 150g of Greek yogurt is an excellent source of protein. Nonfat versions provide about 14-16 grams of protein, and even full-fat options typically offer a substantial amount, making it a great food for muscle building and satiety.

The carbohydrate content is fairly consistent across different fat percentages in plain Greek yogurt. A 150g serving usually contains between 5 and 7 grams of carbohydrates, mostly from natural milk sugars (lactose).

Yes, plain, nonfat or low-fat Greek yogurt can be suitable for a low-carb diet in moderation due to its relatively low carb count. However, full-fat versions may be a better fit for a strict ketogenic diet, but it's crucial to check the specific brand's label for exact carb and sugar content.

The main difference is the protein content. Greek yogurt is strained to remove excess whey, resulting in a thicker consistency and a much higher concentration of protein per serving compared to regular yogurt. This process also typically reduces the overall sugar and sodium content.

Yes, adding fruit will change the macros by increasing the carbohydrate and sugar content. For example, mixing berries into your yogurt will add natural sugars, fiber, and some additional carbs. Flavored, pre-mixed yogurts often have added sugars that increase macros even more.

To choose the best Greek yogurt for your goals, consider your macronutrient targets. If you prioritize high protein and low fat, select nonfat. If you need more fat and a richer flavor, go for low-fat or full-fat options. Always read the nutrition label to avoid hidden sugars, especially in flavored varieties.

Macros can vary between brands due to differences in the milk quality, fat percentage of the milk used, and the specific manufacturing and straining processes. Some brands may also add stabilizers or other ingredients that slightly alter the final nutritional composition.