Calories per serving
| Serving | Kcal | P | F | C |
|---|---|---|---|---|
| Tablespoon, 25 g | 18 | 2.5 | 0.5 | 1.0 |
| 100 g | 73 | 9.9 | 1.9 | 3.9 |
| 140 g cup | 102 | 13.9 | 2.7 | 5.5 |
| 250 g tub | 183 | 24.8 | 4.8 | 9.8 |
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FoodMate Score of the food
This is a score for the food on its own, by its composition per 100 g, using the same formula the app applies to a meal. On a plate with other foods the result will differ: buckwheat with vegetables scores higher than buckwheat alone.
How it changes with different cooking methods
| Version | Serving |
|---|---|
| Greek 2% | 102 kcal |
| Fat-free, 0% | 83 kcal |
| Greek 5% | 133 kcal |
| 2% cup with a teaspoon of honey | 134 kcal |
| 2% cup with a handful of berries and 20 g granola | 222 kcal |
Micronutrients
Values for a standard serving, as a percentage of the daily value for an adult.
| Nutrient | Per serving | % DV |
|---|---|---|
| Calcium | 154 mg | 15% |
| Phosphorus | 189 mg | 27% |
| Vitamin B12 | 1 mcg | 33% |
| Selenium | 13.6 mcg | 19% |
How many calories are in Greek yogurt
2% Greek yogurt has about 73 kcal per 100 g: 9.9 g of protein, 1.9 g of fat and 3.9 g of carbs. A 140 g cup gives 102 kcal and almost 14 g of protein, a tablespoon 18 kcal. Brands differ by 10-15 kcal: some strain the yogurt more, others add milk powder or protein. If the label shows more than 6 g of carbs per 100 g, it most likely contains sugar.
Greek and regular yogurt
Greek yogurt is strained of whey, so it is thicker and has two to three times more protein than regular plain yogurt: 9-10 g against 3-5 g per 100 g. The calories are about the same at the same fat level. That makes Greek yogurt more filling and a good substitute for sour cream in salads and sauces: a tablespoon of yogurt is 18 kcal, of 15% sour cream 40.
With honey, berries and granola
A teaspoon of honey adds 32 kcal to a cup, a handful of berries about 30. Granola is the most caloric topping: 20 g is about 90 kcal, and a couple of spoons easily become 50 g. A cup of yogurt with berries and granola comes to about 220 kcal, a normal breakfast. Flavored yogurts contain 8-12 g of sugar per 100 g and come to 100-130 kcal.
Greek yogurt for weight loss
A lot of protein for few calories makes Greek yogurt one of the best snacks in a deficit: a 102 kcal cup keeps you full longer than cookies with the same calories. Choose plain yogurt without sugar and add berries yourself. Fat-free is even lighter but less filling and more sour, so many people settle on 2%.
How to count your serving
Check the fat level and the cup weight and take the number from the table, then add honey, berries and granola separately. If the yogurt is in a bowl with fruit and nuts, take a photo in MyFoodMate AI and the app counts everything together.