How much protein is in 100g of greek yogurt?
10g of protein, with 59 calories.
How Much Protein Is in Greek yogurt?
Greek yogurt has 10g of protein per 100g and 59 calories. Here is what that means per realistic portion, how it compares with similar foods, and how to use it to hit a daily protein target.
Protein in greek yogurt
Greek yogurt contains 10g of protein per 100g, alongside 59 calories. That works out to 16.9g of protein per 100 calories, which is a very high protein density.
A typical portion — 1 cup, about 245g — gives roughly 24.5g of protein and 145 calories.
To reach 30g of protein from greek yogurt alone you would need about 300g.
Greek yogurt compared with similar foods
Same category, ranked by protein per 100g.
| Food | Protein | Calories |
|---|---|---|
| 🧀 Parmesan | 35g | 420 |
| 🧀 Pecorino romano | 32g | 387 |
| 🧀 Gruyère | 30g | 413 |
| 🧀 Emmental (Swiss) | 29g | 380 |
| 🧀 Comté | 26g | 400 |
| 🧀 Manchego | 26g | 320 |
| 🧀 Asiago | 26g | 392 |
| 🥣 Greek yogurt (plain, 0%) | 10g | 59 |
Per 100g.
Using greek yogurt to hit a protein target
- Protein per 100g: 10g. Calories per 100g: 59. Quality: complete protein.
- Strained — about 2x protein of regular yogurt.
- Pair greek yogurt with a denser protein source so the meal still clears 30g.
- Log it in the Protein Calendar and the daily total updates automatically.
Add up your whole meal
Type what you ate in plain words and Protein Hunter returns protein and calories for the full plate.
Try the Protein CalculatorCommon questions
How much greek yogurt do I need for 30g of protein?
About 300g of greek yogurt provides 30g of protein.
Is greek yogurt a good protein source?
It contributes useful protein at 10g per 100g, but it works best alongside a denser source rather than as the main protein of a meal.
Keep reading
Protein in parmesan35g per 100g, 420 calories.Protein CalculatorAdd this food to a full meal and get the total.What is Protein Hunter?
Protein Hunter is a protein and nutrition app with a database of 232 foods — from a leaf of kale to a wagyu steak — plus AI tools that answer protein questions, count a whole meal, build recipes to a macro target, and track what you actually eat.
- Search any food
- Count a full meal
- Recipes to your macros
- Scan a plate or label
Why it's different: the numbers are calculated from a fixed ingredient database rather than guessed, and when a target is not physically achievable the app says so instead of inventing a figure.
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