Per portion: 146 kcal
Protein: 19.9 g
Carbs: 7.88 g
Fat: 3.84 g
Fibre: 0.0 g

Your portion

146kcal · 610 kJ

Protein: 19.9 g
Carbs: 7.88 g
Fat: 3.84 g

Plain Greek yogurt is mostly water and protein, with a modest amount of natural milk sugar and a little fat. A single 200-gram container delivers about 146 calories, nearly 20 grams of protein, and just under 8 grams of carbs, most of which are sugars. It stands out for its protein density, providing over half of its energy from protein, and it also contributes useful amounts of selenium, vitamin B12, phosphorus, and riboflavin.

A normal portion is one container, which works well as a filling breakfast or post-workout snack on its own. Because it is low in fat and fiber, pairing it with fruit, nuts, or a sprinkle of granola adds texture and makes it more satisfying. There is no major downside, though the natural sugar content is worth noting if you are tracking total sugar intake. It is a straightforward, high-protein choice that fits easily into most days.

Nutrition claims, per 100 g:

High protein Source Selenium · 23% Source Vitamin B12 · 21% Source Phosphorus · 20% Source Riboflavin (B2) · 17% Low fat

Full nutrition

Nutrition

per 1 container (200 g)

Energy	146 kcal	7.3%
Energy	610 kJ	7.3%
Protein	19.9 g	39.8%
Carbohydrates	7.88 g	3.0%
of which sugars	7.12 g	7.9%
Starch	0.0 g
Fibre	0.0 g
Fat	3.84 g	5.5%
of which saturates	2.46 g	12.3%
Monounsaturated	0.97 g
Polyunsaturated	0.15 g
Trans fat	0.12 g
Cholesterol	20.0 mg
Water	167.12 g
Ash	1.26 g

Sugar breakdown

Sucrose 0.0 g

Glucose 0.0 g

Fructose 0.0 g

Lactose 5.84 g

Maltose 0.0 g

Galactose 1.28 g

Minerals

Potassium 282.0 mg 14.1%

Calcium 230.0 mg 28.7%

Magnesium 22.0 mg 5.9%

Phosphorus 274.0 mg 39.1%

Sodium 68.0 mg

Iron 0.08 mg 0.6%

Zinc 1.2 mg 12.0%

Copper 0.04 mg 4.0%

Manganese 0.01 mg 0.5%

Selenium 24.8 µg 45.1%

Vitamins

Vitamin A (RAE) 180.0 µg 22.5%

Vitamin C 1.6 mg 2.0%

Vitamin D 0.0 µg

Vitamin E 0.08 mg 0.7%

Vitamin K 0.4 µg 0.5%

Thiamin (B1) 0.09 mg 8.2%

Riboflavin (B2) 0.47 mg 33.6%

Niacin (B3) 0.39 mg 2.4%

Pantothenic acid (B5) 0.94 mg 15.7%

Vitamin B6 0.11 mg 7.9%

Folate (B9) 24.0 µg 12.0%

Vitamin B12 1.04 µg 41.6%

Choline 30.4 mg

Beta-carotene 12.0 µg

Fatty acids

Omega-3 (ALA) 0.01 g

Omega-3 (EPA) 0.0 g

Omega-3 (DHA) 0.0 g

Omega-6 (linoleic) 0.1 g

Amino acids

Tryptophan 0.06 g

Leucine 0.94 g

Isoleucine 0.57 g

Valine 0.87 g

Lysine 0.31 g

Nutrition from USDA FoodData Central (public domain), scaled to the stated portion. Reference intakes: EU Regulation 1169/2011. Percentages track your portion; claim badges are per 100 g (Reg. 1169/2011, 1924/2006).

How it compares

Against 322 other foods in “Dairy and Egg Products”, per 100 g. The mark is this food; the faint line is the category median.

Energy 73.0 · higher than 20%

Protein 9.95 · higher than 51%

Fibre 0.0 · higher than 0%

Common portions

container (7 oz) — 200 g (146 kcal)

Sources

USDA FoodData Central — Yogurt, Greek, plain, lowfat — Nutrition values for Yogurt, Greek, plain, lowfat.

Jan Horák — Founder & Engineer, Kaloria

Jan Horák is the founder and lead engineer of Kaloria, an AI-powered calorie and nutrition tracking app for iOS and Android. He builds and ships the app's photo and voice food-logging pipeline himself and writes about the nutrition math, product tradeoffs, and app-comparison data behind it.

Plain Greek Yogurt