Greek yogurt has about 10.3 g of protein per 100g in its nonfat form, according to USDA FoodData Central, and about 9 g in the whole form. Regular yogurt has less, at 3.47 g in the whole entry and 5.25 g in the lower-fat one. It is made by straining yogurt, which removes some of the liquid whey, so you get more protein from the same weight.
This guide is for anyone in India who wants to know whether Greek yogurt is worth buying for protein, from first-time gym-goers to home cooks planning meals. It sets Greek yogurt against regular yogurt, eggs, and our whey, and every number comes from USDA FoodData Central (its plain, unflavoured entries), our own product labels, or arithmetic on those.
Greek Yogurt Protein per 100g: The Quick Answer
Nonfat Greek yogurt has about 10.3 g of protein per 100g. USDA lists 10.3 g and 59 kcal in the nonfat entry, and 9 g and 97 kcal in the whole one, both per 100g. That is about 17.5 g of protein per 100 kcal for the nonfat one, against 5.7 g per 100 kcal for regular whole yogurt. Greek yogurt is a good protein source, and the pack label is the final word for any product you buy.
Greek Yogurt vs Regular Yogurt: Protein per 100g
USDA lists two Greek and two regular yogurts in its unflavoured entries. The table shows each one per 100g, so you can compare protein, calories, fat content, carbohydrates, sugars, and calcium side by side.
| Per 100g (USDA) | Protein | Calories | Fat | Carbohydrate | Sugars | Calcium |
|---|---|---|---|---|---|---|
| Greek, nonfat | 10.3 g | 59 kcal | 0.37 g | 3.64 g | 3.27 g | 111 mg |
| Greek, whole milk | 9 g | 97 kcal | 5 g | 3.98 g | 4 g | 100 mg |
| Regular, low fat | 5.25 g | 63 kcal | 1.55 g | 7.04 g | 7.04 g | 183 mg |
| Regular, whole milk | 3.47 g | 61 kcal | 3.25 g | 4.66 g | 4.66 g | 121 mg |
So the nonfat Greek entry has about 3 times the protein of regular whole yogurt, and about 2 times the lower-fat one, for almost the same calories. Per 100 kcal, that works out to 17.5 g of protein for nonfat Greek, 9.3 g for whole Greek, 8.3 g for lower-fat regular, and 5.7 g for whole regular. Regular yogurt has more calcium in these entries, 121 mg and 183 mg per 100g, and the lower-fat one has more sugars. USDA lists a cup of yogurt as 245 g, so a cup of the regular whole type gives about 8.5 g of protein (3.47 g per 100g). USDA lists 0 g of fiber in the whole Greek and both regular entries, so fiber is not what yogurt adds, and under 0.1 mg of iron in all four, so iron is not either. Among the vitamins, B12 is 0.75 µg in whole Greek, 0.56 µg in lower-fat regular, and 0.37 µg in whole regular. USDA lists the nonfat protein between 6.89 g and 12.2 g across 18 samples, so any single tub can differ, and flavoured or fruit yogurts add sugar, so check the pack. In India, yogurt is often sold as curd or dahi. The IFCT 2017 lists milk but no curd entry, so this guide uses USDA's yogurt entries.
Essential Amino Acids in Greek Yogurt
USDA lists the amino acids in its nonfat Greek yogurt entry, and these are the essential amino acids per 100g:
| Essential amino acid (per 100g) | Amount |
|---|---|
| Leucine | 1.03 g |
| Lysine | 0.833 g |
| Valine | 0.667 g |
| Isoleucine | 0.527 g |
| Phenylalanine | 0.513 g |
| Threonine | 0.41 g |
| Methionine | 0.293 g |
| Histidine | 0.293 g |
| Tryptophan | 0.133 g |
Leucine is the largest of them, at 1.03 g in 100g. We list the numbers and make no claims about what they do in your body.
Greek Yogurt Quantity Chart: 100g to 400g
Most people do not eat 100g, and a tub or a bowl is usually more. This chart scales the USDA per-100g values to common weights as simple arithmetic. Each cell shows protein, then calories.
| Greek yogurt (USDA) | 100 g | 150 g | 200 g | 250 g | 400 g |
|---|---|---|---|---|---|
| Nonfat | 10.3 g, 59 kcal | 15.4 g, 88 kcal | 20.6 g, 118 kcal | 25.8 g, 148 kcal | 41.2 g, 236 kcal |
| Whole | 9 g, 97 kcal | 13.5 g, 146 kcal | 18 g, 194 kcal | 22.5 g, 242 kcal | 36 g, 388 kcal |
Weigh your portion once on a kitchen scale, because a spoon or a bowl holds different amounts, and many bowls and tubs weigh 150 to 200 g. As a guide, a 30 g spoonful gives about 3.1 g of protein for the nonfat one and about 2.7 g for the whole one, so two spoons give roughly 5 to 6 g. A 200 g bowl of the nonfat one also gives about 222 mg of calcium, which is about 22% of the 1000 mg ICMR-NIN 2020 RDA for adults. Counting it in your daily calorie intake works best with controlled portions.
Greek Yogurt vs Whey Protein: How Much for One Scoop?
Can Greek yogurt match a scoop of protein powder? On the protein number alone, yes, if you eat enough of it. This box uses the nutrition labels of our Whey Protein Concentrate (Chocolate) and Whey Protein Isolate (Dark Chocolate), both per 35 g serving, against USDA's Greek yogurt.
| For the same protein | Protein | Calories | Carbohydrate | Total sugar |
|---|---|---|---|---|
| Our whey concentrate, 35 g (label) | 25.0 g | 138 kcal | 4.5 g | 0 g |
| Nonfat Greek yogurt, 243 g (USDA, arithmetic) | 25.0 g | 143 kcal | 8.8 g | 7.9 g |
| Whole Greek yogurt, 278 g | 25.0 g | 269 kcal | 11.1 g | 11.1 g |
| Our whey isolate, 35 g (label) | 28 g | 130 kcal | 2.2 g | 0 g |
| Nonfat Greek yogurt, 272 g | 28 g | 160 kcal | 9.9 g | 8.9 g |
| Whole Greek yogurt, 311 g | 28 g | 302 kcal | 12.4 g | 12.4 g |
So about 243 g of nonfat Greek yogurt matches the protein in one scoop of our concentrate, and about 272 g matches one scoop of our isolate. The calories are close for the concentrate and a little higher for the isolate, and the whole version carries roughly twice the calories. Greek yogurt is a food you eat with a spoon, while a scoop is a fixed, portable dose, so the better choice depends on your routine and your budget. Taste and texture differ too, and many people use both, for example, stirring a scoop into yogurt bowls, dips, and other recipes. See the whey protein concentrate range and our guide to whey protein vs mass gainer.
Greek Yogurt vs Eggs: Which Has More Protein?
A large egg gives 6.3 g of protein by USDA's figures, so two large eggs give 12.6 g. That is more than 100g of the nonfat type, which gives 10.3 g, and less than a 200 g bowl, which gives 20.6 g. So the answer depends on the portion you compare. Our guide to how much protein is in 1 egg has the details, and the protein in 1 glass of milk guide covers the dairy side.
Greek Yogurt in Your Daily Protein
The ICMR-NIN requirement is 0.83 g per kg of body weight, about 54 g a day for an adult of 65 kg body weight, and the International Society of Sports Nutrition says 1.4 to 2.0 g per kg of body weight is sufficient for most exercising individuals. A 200 g bowl of the nonfat type gives 20.6 g, which is about 38% of the 54 g requirement for a 65 kg adult. Greek yogurt works best as one part of a balanced diet and a balanced plate, alongside dal, lentils, chickpeas and other legumes, nuts, seeds, eggs, paneer and whey, and our daily protein guide shows how to set your own target. For more foods, see the high-protein foods list.
What We Do Not Claim
We make no claims about probiotics, gut health, digestion, satiety, weight loss, a calorie deficit, healthy fats, muscle growth, muscle repair, or resistance training, because we have not cited research for them here, and we do not call its fat healthy fats or unhealthy fats either. If you are allergic to milk, or dairy has ever caused you symptoms such as swelling, skip it and speak to a doctor. If you have a medical condition, or follow a calorie or sugar limit, ask a doctor or dietitian how much Greek yogurt suits your diet and your health. On probiotics, the FAO/WHO expert consultation (FAO Food and Nutrition Paper 85) defines them as live microorganisms which, when administered in adequate amounts, confer a health benefit on the host, and says the effects seem to be strain-specific. So live cultures in a yogurt do not make it a proven probiotic for any health effect, and we claim no benefit for any tub. On appetite, controlled trials of yogurt snacks have mixed results. In a crossover trial of 40 children aged 9 to 14, a Greek yogurt snack reduced average appetite compared with a 2% fat milk snack, while later food intake did not differ between snacks (Gheller et al., 2021). In a double-blind crossover trial of 20 healthy men, yogurt snacks of 120 g did not change appetite sensations (Doyon et al., 2015). So we do not say Greek yogurt keeps you full. Consumers in India can use the label on each tub to see the protein, fat, and sugar before buying, and the nutrition panel is more reliable than the front of the pack.
Frequently Asked Questions
Can Greek yogurt replace protein powder?
It can match the protein number if you eat enough. About 243 g of the nonfat type gives 25 g of protein, the same as one scoop of our concentrate, but it comes with about 8.8 g of carbohydrate against 4.5 g on the label. Choose by routine, taste and budget, or use both.
What has more protein, 2 eggs or Greek yogurt?
Two large eggs give 12.6 g of protein by USDA's figures. That beats 100g of the nonfat type at 10.3 g, but a 200 g bowl of it gives 20.6 g.
Is it good to eat Greek yogurt every day?
That depends on your total diet and health, and we make no probiotics, gut health, digestion, or satiety claims here. The nonfat type has 59 kcal per 100 g, and flavoured ones add sugar, so read the label. If you are allergic to milk or have a medical condition, ask a doctor or dietitian first.
How much Greek yogurt for 1 scoop of protein powder?
About 243 g of the nonfat type matches the 25 g of protein in one 35 g scoop of our whey concentrate, and about 272 g matches the 28 g in one scoop of our isolate.
Is Greek yogurt high in protein?
Yes. USDA lists 10.3 g of protein per 100g in the nonfat type and 9 g in the whole one, against 3.47 g in regular whole yogurt.
How much protein is in 2 spoons of Greek yogurt?
A spoon holds different amounts, so weigh it once. As a guide, a 30 g spoonful gives about 3.1 g of protein for the nonfat type, so two spoons give roughly 6 g.
How much protein is 100g of Greek yogurt?
100g of the nonfat type has 10.3 g of protein and 59 kcal, and 100g of the whole one has 9 g and 97 kcal, by USDA's figures.
Is Greek yogurt a good source of protein?
Yes. A 200 g bowl of the nonfat type gives 20.6 g of protein, about 38% of the 54 g ICMR-NIN requirement for a 65 kg adult, for 118 kcal.
The Bottom Line
Nonfat Greek yogurt gives about 10.3 g of protein per 100 g, and the whole one about 9 g, roughly 3 times and 2.6 times regular whole yogurt, by USDA's figures. Weigh your portion, add it to your calorie intake, choose unflavoured over flavoured, and check the pack nutrition label for the protein and sugar in the tub you actually buy.
This article is for general information and is not medical advice. Values are from USDA FoodData Central (Greek and regular yogurt entries), The Func. Lab product labels, the ICMR-NIN Recommended Dietary Allowances, and the International Society of Sports Nutrition, and may differ from pack to pack.
