Calorko
EN
Get early access Early access

Calories in Greek yogurt 5 % fat

A usual serving, 1 pot (150 g), has about 145 kcal; 100 g ≈ 97 kcal.

Serving kcal Protein Fat Carbs Fibre
100 g 97 9 g 5 g 4 g 0 g
1 pot 150 g 145 14 g 7.5 g 6 g 0 g

Source: fdc.nal.usda.gov · Confidence: medium · Updated:

Calories per serving

Serving kcal Protein Fat Carbs
1 pot 150 g 145 14 g 7.5 g 6 g
Pot with a tablespoon of honey 170 g 205 14 g 7.5 g 22 g
Pot with granola 210 g 440 22 g 22 g 33 g

How it fits into a day

Greek yogurt is strained: the whey is drained off, which leaves a thick yogurt with 9 g protein per 100 g, against 3.3 g in plain yogurt. This one, with about 5 % fat, has 97 kcal per 100 g, and a 150 g pot about 145 kcal. What shops in the Balkans mostly sell as Greek yogurt is Greek-style yogurt with about 10 % fat, which is not strained and has about 125 kcal per 100 g, so check the label.

A usual serving (1 pot) is about 7% of a 2,000 kcal day. How much do you need a day? Work it out in the calorie calculator.

Lighter options

  • A pot with a tablespoon of honey is about 205 kcal, with granola about 440 kcal: the granola brings more calories than the yogurt.
  • For even more protein and almost no fat, have skyr: a pot is about 90 kcal with 15 g protein.

Frequently asked questions

How many calories are in a pot of Greek yogurt?

About 145 kcal in 150 g, with 14 g protein, 7.5 g fat and 6 g carbs.

How many calories are in 100 g of Greek yogurt?

About 97 kcal per 100 g: 9 g protein, 5 g fat and 4 g carbs.

Is Greek yogurt good for a diet?

It can be a good snack: a 150 g pot has about 145 kcal and 14 g protein. Watch the toppings: honey, and granola even more, add the most calories.

See also

From the blog: Burek calories: meat, cheese and potato, per piece