What are the macros for 50g of Greek yogurt?

November 12, 2025 •

3 min read

According to nutrition data, a typical 50g serving of plain, nonfat Greek yogurt contains about 30 calories, 5g of protein, and 2g of carbohydrates. These macronutrients, or macros, can vary significantly depending on the yogurt's fat content and brand, making it essential to understand the specific nutritional profile of your chosen yogurt.

Quick Summary

This article details the specific macronutrient content for a 50g serving of Greek yogurt, differentiating between nonfat and full-fat versions. It provides a clear breakdown of calories, protein, carbs, and fat, helping consumers understand the impact on their diet.

Key Points

Macronutrients vary with fat content: The macros for 50g of Greek yogurt depend heavily on whether it is nonfat, low-fat, or full-fat.
High protein content: A 50g serving of Greek yogurt is a concentrated source of protein, especially in its nonfat form, which is excellent for muscle recovery and satiety.
Low carbohydrate count: Due to the straining process that removes lactose-containing whey, Greek yogurt typically has a low carbohydrate content.
Plain is best for macro control: Opt for plain Greek yogurt to avoid the high levels of added sugar often found in flavored versions, which drastically alters the macro profile.
Use based on dietary goals: Nonfat Greek yogurt is ideal for low-calorie, high-protein diets, while full-fat is suitable for higher-calorie or low-carb plans.
Greek vs. Greek-style: Authentic Greek yogurt is naturally strained, while 'Greek-style' may use additives to achieve a similar thickness, so check the ingredients.
Nutrient-dense and versatile: No matter the fat content, Greek yogurt is a nutrient-dense food that can be a healthy base for dips, snacks, and smoothies.

Understanding the Macronutrient Profile

Greek yogurt's popularity is largely due to its high protein content and creamy texture. This is achieved through a straining process that removes much of the watery whey, leaving a thicker, more concentrated product. This process impacts the macronutrient balance significantly compared to traditional yogurt. However, the fat content is the most crucial variable, with nonfat, low-fat, and full-fat versions having very different macro breakdowns.

The Nonfat Greek Yogurt Advantage

For those monitoring fat intake, nonfat Greek yogurt is an excellent choice. A standard 50g portion is a powerhouse of protein with minimal calories and fat. The concentration of protein in this version is what makes it a favorite for muscle recovery and satiety. The carbohydrate content is also very low, primarily consisting of naturally occurring milk sugar (lactose).

Here is a list of the typical macros for 50g of plain, nonfat Greek yogurt:

Calories: ~30 kcal
Protein: ~5g
Carbohydrates: ~2g
Fat: ~0.2g

The Richness of Full-Fat Greek Yogurt

In contrast, full-fat Greek yogurt offers a different macronutrient profile, providing more calories and fat while still delivering a good amount of protein. This makes it a more energy-dense option, which can be beneficial for those on higher-calorie diets or simply preferring a richer, more satisfying texture. Some health experts also suggest that the healthy fats in full-fat dairy can contribute to increased satiety.

Here are the approximate macros for 50g of plain, whole-fat Greek yogurt:

Calories: ~71 kcal
Protein: ~4g
Carbohydrates: ~2g
Fat: ~5g

Macronutrient Comparison: Nonfat vs. Full-Fat

To highlight the differences, let's compare the macronutrients of a 50g serving across plain nonfat and full-fat Greek yogurt. These figures are average and can vary slightly by brand.


Nutrient	Nonfat (50g)	Full-Fat (50g)
Calories	~30	~71
Protein	~5g	~4g
Carbohydrates	~2g	~2g
Fat	~0.2g	~5g

As the table shows, the primary difference lies in the fat and calorie content. The protein levels remain fairly high in both versions, though slightly more concentrated in the nonfat option. The minimal difference in carbohydrates is due to the straining process common to all Greek yogurts, which removes much of the whey and lactose.

How to Use This Information in Your Diet

Knowing what are the macros for 50g of Greek yogurt allows you to make informed decisions based on your dietary goals. For weight loss or calorie restriction, the high-protein, low-fat nature of the nonfat option is a clear winner. It provides satiety without a significant calorie load. For those following a keto or low-carb diet, both versions are suitable, but the full-fat option might be preferred for its higher fat content. The rich, creamy texture of full-fat yogurt also makes it a superb substitute for ingredients like sour cream in recipes, offering a healthier profile.

Regardless of the type, remember that most commercially flavored Greek yogurts contain added sugars, significantly altering the carbohydrate and calorie count. Always check the nutrition label and opt for plain versions, sweetening them naturally with fruit or a touch of honey if desired. For recipes that benefit from Greek yogurt, it is an exceptionally versatile ingredient for dips, smoothies, and dressings.

Conclusion: A Versatile and Nutritious Choice

Ultimately, understanding what are the macros for 50g of Greek yogurt is a straightforward way to fine-tune your nutrition. The straining process concentrates the protein, making it an excellent food for satiety and muscle health, especially in its nonfat form. While the specific values vary with fat content, both nonfat and full-fat plain Greek yogurts offer a nutritious, low-sugar base for countless healthy meals and snacks. Making mindful choices and checking the nutrition label for added sugars will ensure you reap the full benefits of this versatile dairy product.

Addendum: Greek-Style vs. True Greek Yogurt

It is also important to differentiate between authentic, strained Greek yogurt and 'Greek-style' yogurt. Some brands create a similar thick consistency by adding thickening agents like protein powder or starches rather than using the traditional straining method. This can affect the texture and potentially the nutrient profile. Authentic Greek yogurt provides a naturally rich and creamy texture solely through the straining process. Always read ingredient lists to ensure you are getting a pure, traditionally made product. For more information on differentiating between these types, consult resources like those from the American Dairy Association North East.

Frequently Asked Questions

A 50g serving of plain, nonfat Greek yogurt contains approximately 5 grams of protein, making it a highly concentrated source of protein per serving.

Yes, 50g of Greek yogurt is low in carbohydrates. Both nonfat and full-fat versions typically contain around 2 grams of carbohydrates per 50g serving, as much of the lactose is removed during the straining process.

Nonfat Greek yogurt is generally better for weight loss because it offers a high protein content for satiety at a much lower calorie cost than the full-fat version. However, some studies suggest the fats in full-fat versions can also increase satiety.

Yes, plain Greek yogurt is suitable for both low-carb and keto diets due to its low carbohydrate content. The full-fat version may be more suitable for keto followers due to its higher fat content.

The calories vary significantly; a 50g serving of nonfat Greek yogurt is about 30 calories, while the same amount of full-fat Greek yogurt can have up to 71 calories, primarily due to the fat content.

The main difference is the fat and calorie content. The protein and carbohydrate levels are fairly similar between nonfat and full-fat versions in a 50g serving, with the fat content being the major variable.

Flavored Greek yogurt is often high in added sugars, which significantly increases the carbohydrate and calorie content, and can outweigh the benefits of the yogurt's protein. It is recommended to choose plain yogurt and sweeten it yourself.