Yogurt, Greek, plain, lowfat
Per 1 container (6 oz) (170g) — verified against USDA FoodData Central (fdcId 170903).
| Nutrient | Per 1 container (6 oz) | Per 100g |
|---|---|---|
| Calories | 124 kcal | 73 kcal |
| Protein | 16.9g | 9.95g |
| Carbohydrate | 6.7g | 3.94g |
| — of which sugar | 6.1g | 3.56g |
| Fiber | 0g | 0g |
| Fat | 3.3g | 1.92g |
| — of which saturated | 2.1g | 1.23g |
| Sodium | 58mg | 34mg |
For context, 124 kcal is roughly equivalent to a 29-minute walk at a moderate pace, for a 70kg adult — not a suggestion to "walk it off," just a neutral energy comparison.
How much for a specific target?
That's about 302g of yogurt, greek, plain, lowfat — roughly 1.8× the 1 container (6 oz) serving above.
About this food
Plain low-fat Greek yogurt packs close to 10g of protein per 100g — noticeably more than regular yogurt of the same fat level, since the straining process that makes Greek yogurt thicker also concentrates its protein. Carbohydrate and sugar are both modest and entirely from milk sugar (lactose), since this is the plain, unsweetened version.
Flavoured or sweetened Greek yogurts add sugar beyond what's shown here, sometimes substantially — the figures on this page describe the plain product specifically. Fat content also varies by product line (full-fat, 2%, or nonfat versions of the same yogurt can differ meaningfully in both fat and calories), so it's worth checking which version a given label describes.
Because it combines a relatively high protein density with a thick, versatile texture, plain Greek yogurt is commonly used both as a direct protein source and as a substitute for higher-fat ingredients like sour cream or mayonnaise in other dishes — though that substitution changes the recipe's overall macro balance, not just its protein content.
For a full daily target across calories and all three macros, try the protein calculator.
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