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Greek Yoghurt: Full Macro & Calorie Guide

Greek Yoghurt contains 97 kcal per 100g, with 9.0g of protein, 3.6g of carbohydrates, and 5.0g of fat. High in protein and low in carbohydrates, a natural fit for a keto diet. Suitable for those following a vegetarian diet.

  • Contains: Dairy
  • Dietary: Keto, Halal, Kosher, Vegetarian
  • Key Micronutrients (per 100g): Iron 0.07mg, Calcium 100.0mg, Vitamin C 0.0mg
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Nutritional Overview

Greek Yoghurt is a dairy or egg-based product that forms a staple part of many diets. Per 100g serving, it provides 97 kcal of energy, 9.0g of protein, 3.6g of carbohydrates, and 5.0g of fat.

It is a good source of protein, providing 9.0g per 100g (around 37% of its energy), approximately 18% of the UK Reference Nutrient Intake of 50g per day. Under UK/EU nutrition-claim rules, that meets the "high protein" threshold of at least 20% of energy from protein. Protein plays a key role in muscle repair, immune function, and keeping you feeling full for longer.

With only 3.6g of sugar per 100g, it meets the UK/EU "low sugar" nutrition-claim threshold. This makes it a suitable choice for those reducing their sugar intake as part of a balanced diet.

With 100mg of calcium per 100g, it contributes meaningfully to daily calcium needs (the UK recommendation is 700mg for adults). Calcium is vital for maintaining strong bones and teeth, as well as supporting normal muscle and nerve function.

Each 100g serving contains 0.10g of salt, meeting the UK/EU "low salt" nutrition-claim threshold. The NHS recommends adults consume no more than 6g of salt per day, so choosing lower-salt foods like this one makes it easier to stay within that limit and supports healthy blood pressure.

Greek Yoghurt is suitable for ketogenic (with only 3.6g of carbs per 100g), vegetarian, halal and kosher diets, making it a versatile choice for households with mixed dietary requirements. A 100g portion of Greek Yoghurt is 97 kcal. Our kcal checker tracks it alongside everything else you eat.

Frequently Asked Questions

How many calories are in Greek Yoghurt?

Greek Yoghurt contains 97 kcal per 100g, which is approximately 5% of the recommended daily intake of 2,000 kcal for an average adult.

Is Greek Yoghurt high in protein?

Yes, Greek Yoghurt provides 9.0g of protein per 100g (around 37% of its energy), meeting the UK/EU "high protein" nutrition-claim threshold of at least 20% of energy from protein. The UK Reference Nutrient Intake for protein is around 50g per day for adults. A 100g serving of Greek Yoghurt provides 18% of this.

Is Greek Yoghurt low in sugar?

Yes, Greek Yoghurt has only 3.6g of sugar per 100g, meeting the UK/EU "low sugar" nutrition-claim threshold.

Is Greek Yoghurt low in salt?

Yes, Greek Yoghurt contains only 0.10g of salt per 100g, meeting the UK/EU "low salt" nutrition-claim threshold. This makes it a suitable choice for those managing their sodium intake as part of a heart-healthy diet.

Is Greek Yoghurt keto-friendly?

Yes, with only 3.6g of carbohydrates per 100g, Greek Yoghurt fits within a standard ketogenic diet that typically limits carbs to 20-50g per day.

Is Greek Yoghurt suitable for vegetarians?

Yes, Greek Yoghurt is suitable for a vegetarian diet, though it is not vegan as it may contain dairy, eggs, or other animal by-products.

Does Greek Yoghurt contain any allergens?

Yes, Greek Yoghurt contains the following allergens: dairy. Under UK food labelling regulations, these must be clearly declared. Always check the product label if you have food allergies or intolerances.

Is Greek Yoghurt a good source of calcium?

Greek Yoghurt provides 100mg of calcium per 100g. The UK recommended daily intake is 700mg for adults. Calcium is vital for strong bones, teeth, and muscle function.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. British Dietetic Association (BDA) — UK registered dietitians and evidence-based food fact sheets
  6. British Heart Foundation — heart-healthy eating advice and dietary guidance
  7. European Food Safety Authority (EFSA) — European dietary reference values and food safety science

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

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