Subtotal $0.00
Shop Now
Greek yogurt is regular yogurt that has been strained to remove much of the liquid whey, which leaves a thicker product with roughly twice the protein and about half the sugar of unstrained plain yogurt, according to USDA data. A 6-ounce serving of plain nonfat Greek yogurt has about 100 calories and 17 grams of protein. The trade-offs are less calcium and potassium than regular yogurt and, in flavored cups, a lot more sugar. Below are the USDA numbers by fat level, plain vs flavored, what “live and active cultures” means on a label, and how Greek yogurt fits with lactose intolerance.
Peptide Labs does not sell yogurt or dairy foods. This article is general nutrition information, not medical advice.
Key Takeaways
- Six ounces of plain nonfat Greek yogurt has about 100 calories, 17 grams of protein and 6 grams of sugar in USDA data.
- Regular plain nonfat yogurt has about 10 grams of protein but nearly twice the calcium per 6 ounces.
- Flavored Greek yogurt can carry 16 to 20 grams of sugar per 6 ounces, about three times plain.
- FDA rules say yogurt heated after culturing must state that it does not contain live and active cultures.
- Greek yogurt has far less lactose than milk, and the cultures help digest it.
Greek yogurt nutrition by fat level
The table uses USDA FoodData Central SR Legacy entries for plain Greek yogurt, converted to a 170-gram serving, the weight of a 6-ounce container. Percent Daily Value (%DV) uses the FDA Daily Values printed on Nutrition Facts labels. The FDC IDs are 170894 (nonfat), 170903 (lowfat) and 171304 (whole milk).
| Per 6 oz (170 g), plain | Nonfat | Lowfat | Whole milk |
|---|---|---|---|
| Calories | 100 | 124 | 165 |
| Protein | 17.3 g (35% DV) | 16.9 g (34% DV) | 15.3 g (31% DV) |
| Total fat | 0.7 g | 3.3 g | 8.5 g (11% DV) |
| Saturated fat | 0.2 g | 2.1 g (10% DV) | 4.1 g (20% DV) |
| Carbohydrate | 6.1 g | 6.7 g | 6.8 g |
| Total sugars | 5.5 g | 6.1 g | 6.8 g |
| Sodium | 61 milligrams (3% DV) | 58 milligrams (3% DV) | 60 milligrams (3% DV) |
| Calcium | 187 milligrams (14% DV) | 196 milligrams (15% DV) | 170 milligrams (13% DV) |
| Phosphorus | 18% DV | 19% DV | 18% DV |
The same nonfat serving also supplies about 53% of the Daily Value for vitamin B12, 36% for riboflavin and 30% for selenium. Sodium is low in every version, around 3% of the Daily Value. The sugar in plain Greek yogurt is mostly lactose, the natural milk sugar, not added sugar. Fat level mainly changes calories and saturated fat: whole-milk Greek yogurt has about 65 more calories and a fifth of the Daily Value for saturated fat per serving, while protein stays in the same range. Our vitamin B12 foods list covers dairy and other sources of that vitamin.
Greek yogurt protein: why straining matters
Harvard’s Nutrition Source describes Greek yogurt as yogurt strained to remove the whey portion, which gives it its thick texture. Removing liquid concentrates the milk protein, mostly casein, in a smaller volume, so Greek yogurt protein per spoonful is much higher than in regular yogurt. Straining also carries away some lactose, calcium and potassium with the whey. That is why USDA data show plain nonfat Greek yogurt with about 17 grams of protein per 6 ounces but only 14% of the Daily Value for calcium, while the same weight of regular nonfat yogurt has about 10 grams of protein and 26% of the Daily Value for calcium.
The protein in yogurt is complete, meaning it supplies all the essential amino acids, which is one reason dairy appears on our list of protein foods. If you are comparing it with powders, our whey protein guide explains the other milk protein, the one that ends up in the strained liquid.
Greek yogurt vs regular yogurt
Neither is simply better. They suit different goals. The comparison below uses USDA entries for plain nonfat yogurt (FDC 170894 Greek, 170887 regular) per 170 grams.
| Per 6 oz (170 g), plain nonfat | Greek yogurt | Regular yogurt |
|---|---|---|
| Calories | 100 | 95 |
| Protein | 17.3 g | 9.7 g |
| Carbohydrate and sugars | 6.1 g / 5.5 g | 13.1 g / 13.1 g |
| Calcium | 14% DV | 26% DV |
| Potassium | 5% DV | 9% DV |
| Sodium | 61 milligrams | 131 milligrams |
| Texture | Thick, tangy | Thinner, milder |
In short, Greek yogurt vs regular yogurt is a trade of protein against calcium and potassium. Greek has fewer carbohydrates and more protein for a similar number of calories. Regular yogurt keeps more of the minerals that leave with the whey. Some regular yogurts are fortified with vitamin D; check the Nutrition Facts panel, because the FDA standard lets manufacturers add vitamins A and D and requires the label to say so. For calcium from a range of foods, see our guide to foods high in calcium, and our sibling guide compares Greek yogurt with cottage cheese.
Plain vs flavored: the sugar gap
Flavor is where the numbers change most. USDA entries per 6 ounces of nonfat Greek yogurt show about 5.5 grams of sugar for plain, 16 grams for vanilla and 19 grams for strawberry, with protein dropping to around 14 grams as fruit and sweeteners take up space. Regular low-fat fruit yogurt reaches about 32 grams of sugar per 6 ounces. Harvard notes that some yogurts contain 20 to 25 grams of sugar in a 5-ounce cup.
- Read the Added Sugars line. Total sugars include natural lactose; the Added Sugars line on the Nutrition Facts panel shows what was put in.
- Look for the word “sweetened”. Under FDA’s yogurt standard, a yogurt sweetened without a characterizing flavor must say “sweetened” next to its name.
- Check for low-calorie sweeteners. Some light or zero-sugar cups use sucralose, stevia or allulose; the ingredient list names them.
- Flavor it yourself. Plain yogurt with fruit or spices lets you control what goes in.
Live and active cultures: what the label means
FDA rewrote its yogurt standard of identity in 2021 (21 CFR 131.200). Yogurt must be made by culturing pasteurized milk ingredients with two bacteria, Lactobacillus delbrueckii subsp. bulgaricus and Streptococcus thermophilus. Three label rules matter to shoppers:
- A yogurt may say “contains live and active cultures” only if it has at least 10 million colony forming units in each gram at manufacture, with a reasonable expectation of 1 million per gram through its shelf life.
- Yogurt that is heated after culturing to kill the bacteria, done to extend shelf life, must state “does not contain live and active cultures” on the front label.
- The standard does not define “Greek”. The term describes a strained style, not a separate FDA category, so read the ingredient list for added milk protein or thickeners.
The dairy trade group IDFA also runs a voluntary Live and Active Cultures seal, relaunched in March 2024, for products with at least 100 million cultures per gram at manufacture, which it says is ten times the FDA minimum. Products without the seal may still contain live cultures. Note that yogurt starter cultures are not automatically probiotics, a term tied to specific strains with studied effects; our guide on how to choose a probiotic explains the difference, and our fermented foods guide and kefir guide cover other cultured options.
Greek yogurt and lactose
USDA data put plain nonfat Greek yogurt at about 4 grams of lactose per 6 ounces, compared with about 12 grams in a cup of nonfat milk. NIDDK, part of the National Institutes of Health, suggests people with lactose intolerance try yogurt and hard cheeses because they are lower in lactose. A 2014 review by Savaiano in the American Journal of Clinical Nutrition explains a second reason: the live bacteria in yogurt make their own lactase enzyme, which keeps working in the gut and helps digest the yogurt’s lactose. Flavored yogurts showed somewhat lower enzyme activity but were still well tolerated in the studies reviewed.
Tolerance varies from person to person. Lactose-free yogurts are also widely available, and our lactase enzyme guide covers that option. Lactose intolerance is not the same as a milk allergy: milk is one of the nine major food allergens defined in US law, and people with a milk allergy need to avoid yogurt unless their allergist says otherwise.
Is Greek yogurt healthy? What the evidence says
For most people, plain Greek yogurt is a nutrient-dense food: high-quality protein, B12, riboflavin and phosphorus with little sodium. In March 2024, FDA said it would not object to a qualified health claim on yogurt labels about regular yogurt intake and type 2 diabetes risk, petitioned by a yogurt maker. FDA required the claim to say that there is limited information supporting it, and the supporting research is observational, which cannot show that yogurt causes the difference. It is a labeling decision, not a reason to use yogurt in place of medical care. Choosing plain or lightly sweetened cups keeps added sugar down; whether nonfat, lowfat or whole milk suits you depends on the rest of your diet, a question for your clinician or dietitian if you have heart or kidney concerns.
Frequently Asked Questions
How much protein is in Greek yogurt?
USDA data show about 17 grams per 6-ounce serving of plain nonfat Greek yogurt and about 15 grams for whole-milk plain. Flavored versions have somewhat less.
Is Greek yogurt healthier than regular yogurt?
It has more protein and less sugar, while regular yogurt has more calcium and potassium. Both can fit a balanced diet; plain versions of either keep added sugar low.
Does all Greek yogurt have live cultures?
No. Yogurt heated after culturing must say it does not contain live and active cultures. Look for “contains live and active cultures” or the IDFA seal.
Can people with lactose intolerance eat Greek yogurt?
Many can, because it is lower in lactose than milk and its cultures help digest lactose. Tolerance varies, and lactose-free versions exist.
Is full-fat Greek yogurt bad for you?
Whole-milk plain Greek yogurt has about 165 calories and 20% of the Daily Value for saturated fat per 6 ounces. Whether that fits depends on your overall diet.
Is Greek a regulated term?
FDA’s yogurt standard does not define “Greek”. It describes a strained style, so compare labels and ingredient lists.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Cottage Cheese: USDA Nutrition, Protein, Sodium and Lactose, High Protein Snacks: USDA Protein per Serving and What Studies Found, Kefir Benefits: What Kefir Is, the Evidence and Kefir vs Yogurt.