What are the macros for 8 oz of Greek yogurt?

November 12, 2025 •

3 min read

A versatile and protein-rich food, Greek yogurt's macronutrient profile varies based on fat content. Knowing what are the macros for 8 oz of Greek yogurt is essential for tracking intake, whether for weight management, muscle gain, or general health.

Quick Summary

The macros for 8 oz of Greek yogurt depend on the fat content. Nonfat options have the most protein and least fat, while whole-fat versions have more calories and fat. The carbohydrate count is relatively consistent.

Key Points

Fat content determines macros: The fat percentage of Greek yogurt (nonfat, 2%, whole-fat) drastically changes its calorie and fat profile for an 8 oz serving.
High protein content: A typical 8 oz serving of Greek yogurt, regardless of fat level, provides a substantial amount of protein, ranging from 19 to 25 grams.
Carbs are fairly consistent: The carbohydrate count for an 8 oz serving of plain Greek yogurt is relatively low and consistent across fat percentages, at about 8-10 grams.
Plain vs. flavored: Always choose plain Greek yogurt for the most accurate macro tracking, as flavored varieties contain added sugars that significantly increase the carbohydrate count.
Customize your nutrition: Using plain Greek yogurt as a base allows you to control your macros by adding specific toppings like fruit, nuts, or seeds.
Whole-fat has highest calories: Full-fat options provide the highest calories per 8 oz due to increased fat content, which is useful for certain dietary needs like ketogenic diets.

Understanding the Macronutrient Variations in Greek Yogurt

The macronutrient composition of an 8 oz serving of Greek yogurt is not a single number, but a range that depends on the type of yogurt chosen. The main difference is the milk fat content, which is typically labeled as nonfat, low-fat (2%), or whole-fat (full-fat). The straining process that creates Greek yogurt removes much of the whey and lactose, which concentrates the protein and reduces the sugar content compared to regular yogurt. This makes it a popular choice for those seeking high-protein snacks or meal components.

Nonfat Greek Yogurt Macros (8 oz)

For those prioritizing high protein and minimal fat, the nonfat option is the clear winner. A typical 8 oz serving of plain nonfat Greek yogurt will contain the following macros:

Calories: Approximately 130-140
Protein: 23-25 grams
Carbohydrates: 8-9 grams
Fat: 0-1 grams

This makes it an excellent, low-calorie choice for post-workout recovery or a filling snack. The low fat and high protein content help promote satiety and support muscle repair and growth.

Low-Fat (2%) Greek Yogurt Macros (8 oz)

Low-fat Greek yogurt offers a balance between the nonfat and whole-fat varieties. It has a creamier texture than nonfat without the higher saturated fat content of its full-fat counterpart. The macronutrients for a plain 8 oz serving are typically:

Calories: Approximately 150-170
Protein: 19-23 grams
Carbohydrates: 9-10 grams
Fat: 4-5 grams

This is a good compromise for those who want a creamier texture but are still mindful of their fat intake. The slightly higher fat content can also contribute to a longer feeling of fullness.

Whole-Fat (Full-Fat) Greek Yogurt Macros (8 oz)

Whole-fat Greek yogurt is the creamiest and most decadent of the options, with a significantly higher fat and calorie count. An 8 oz serving of plain whole-fat Greek yogurt will have macros in this range:

Calories: Approximately 210-320 (varies considerably by brand)
Protein: 19-24 grams
Carbohydrates: 8-10 grams
Fat: 9-23 grams

While this option has the most calories, the high fat content can be beneficial for specific diets, such as ketogenic diets, and the creaminess is often preferred for recipes. It is important to check the specific brand's label as fat content can vary widely.

The Importance of 'Plain' vs. Flavored

It is crucial to note that these macro estimates apply to plain, unflavored Greek yogurt. Flavored versions, which are often sweetened, will have a considerably higher carbohydrate and sugar count. For example, some vanilla or fruit-flavored nonfat Greek yogurts can have double or triple the carbohydrate count of their plain counterparts. Always check the nutrition label for exact figures.

Macronutrient Comparison Table (8 oz Plain Greek Yogurt)


Nutrient	Nonfat	2% Low-Fat	Whole-Fat
Calories	~130-140	~150-170	~210-320
Protein	23-25g	19-23g	19-24g
Carbohydrates	8-9g	9-10g	8-10g
Fat	0-1g	4-5g	9-23g
Texture	Thicker, less creamy	Balanced	Creamiest, richest

How Added Ingredients Affect Macros

If you plan on adding your own mix-ins to plain Greek yogurt, you must account for the additional macros. Common additions include:

Honey or Maple Syrup: A tablespoon can add 15-20 grams of carbohydrates (sugar).
Fruit: A half-cup of berries can add around 10 grams of carbohydrates and 3-4 grams of fiber.
Nuts or Seeds: A tablespoon of almonds or chia seeds can add 5-8 grams of fat and 2-3 grams of protein.
Granola: A standard serving can add significant carbohydrates and fat, so it is important to read the label carefully.

Conclusion

The answer to "what are the macros for 8 oz of Greek yogurt" is not universal, as it depends on the milk fat content. Nonfat yogurt provides a protein-heavy, low-fat option, while whole-fat offers a higher calorie and fat intake. For a balanced choice, 2% low-fat is a popular middle ground. Regardless of your choice, plain Greek yogurt is a nutritious base that allows you to control exactly what you add to your diet, making it a versatile staple for any eating plan. Always double-check the nutrition label of your specific brand to ensure accuracy for your dietary needs.

For a detailed nutritional breakdown of yogurt, you can consult the Harvard T.H. Chan School of Public Health website.

Frequently Asked Questions

The number of calories in 8 oz of Greek yogurt depends on its fat content. Nonfat typically has 130-140 calories, 2% low-fat has 150-170 calories, and whole-fat can have 210-320 calories.

Nonfat Greek yogurt is lower in calories and fat, making it a better option for weight loss if you are focused on minimizing caloric intake. However, the higher fat content in whole-fat yogurt can also increase satiety, so the best choice depends on your overall diet and preferences.

A standard 8 oz serving of plain Greek yogurt contains a significant amount of protein, typically between 19 and 25 grams, depending on the brand and fat percentage.

Flavored Greek yogurts contain added sugars, which dramatically increase the carbohydrate count. Plain yogurt typically has 8-10g of carbs per 8 oz, while a flavored version can have much more, potentially double or triple that amount.

Yes, Greek yogurt is a good source of probiotics, which are beneficial bacteria that can support gut health. Look for yogurts that specify 'live and active cultures' on the label.

Yes, but you should opt for plain, whole-fat Greek yogurt due to its lower net carbohydrate content and higher fat percentage. Nonfat and flavored versions are not suitable for a keto diet due to higher sugar content.

Yes, Greek yogurt contains lactose, but in lower amounts than regular yogurt because the straining process removes most of the whey, where much of the lactose is found. Some individuals with lactose intolerance may find Greek yogurt easier to digest.