How many grams is a cup of Greek yoghurt?

Quick Answer

A cup of Greek yoghurt contains about 225 grams. The exact amount can vary slightly depending on the brand and fat content, but a standard 8 ounce cup of Greek yoghurt contains approximately 225 grams.

Measuring Greek Yoghurt

Greek yoghurt, also known as strained yoghurt, is a thick, creamy yoghurt that has been strained to remove excess whey and lactose. This gives it a rich, dense texture and tart flavor.

There are a few ways to measure Greek yoghurt:

By Cup

One cup of Greek yoghurt is generally considered to be 8 ounces or 240 ml. An 8 ounce cup will contain approximately 225 grams of Greek yoghurt. This measurement is useful when a recipe calls for a certain number of cups of yoghurt.

By Weight

Measuring Greek yoghurt by weight in grams or ounces gives you the most accurate portion. Kitchen scales provide the precise grams or ounces called for in a recipe. One cup of Greek yoghurt weighs about 225 grams.

By Container Size

Greek yoghurt is commonly sold in containers sized at 5.3 oz, 6 oz, 7 oz, 8 oz, or 32 oz. Check the weight printed on the container to determine how many total grams of yoghurt are inside. For example, a typical 5.3 ounce container holds about 150 grams of yoghurt.

Factors That Affect Weight

The total grams of Greek yoghurt per cup can vary slightly depending on a few factors:

Fat Content

Full fat Greek yoghurt contains more fat and calories per gram compared to low-fat or nonfat varieties. The higher fat content adds more weight per cup.


Different brands of Greek yoghurt can have slightly different amounts of whey strained out, affecting the thickness and weight per cup.

Extra Ingredients

Greek yoghurt with added ingredients like fruit, granola, or chocolate chips will weigh more per cup than plain Greek yoghurt.

Serving Temperature

The thickness and density of Greek yoghurt changes when cold straight from the refrigerator compared to at room temperature. Cold yoghurt is more viscous.

Typical Nutrition Information

The nutrition information for 1 cup (225g) of whole milk Greek yoghurt is:

Nutrient Amount
Calories 149
Fat 9g
Protein 15g
Carbs 6g
Calcium 181mg

The calories, fat, carbs, and protein can vary based on the milk fat content. Nonfat Greek yoghurt contains slightly less fat and calories per serving compared to full fat varieties.

Health Benefits

Knowing the grams of Greek yoghurt in a serving is useful for gaining the many health benefits this nutrient-dense food provides:

High Protein

Greek yoghurt is an excellent source of protein. A cup provides around 15-20 grams of protein, which helps with fat loss, building muscle, and feeling full.


The live active cultures in Greek yoghurt provide probiotics that support gut and digestive health.

Bone Health

Greek yoghurt provides an excellent source of calcium and vitamin D for building strong bones. A cup offers around 20% of the recommended daily intake of calcium.

Heart Health

Studies show the probiotics in Greek yoghurt can help lower blood pressure and cholesterol levels, reducing risk of heart disease.

Uses for Greek Yoghurt

Knowing the gram amount in a cup or container of Greek yoghurt allows you to substitute it into any recipe. Here are some of the most popular uses:


– Smoothies – Blend with fruit and milk for a high protein breakfast.
– Parfaits – Layer yoghurt with granola, fruit, and nuts for a hearty morning meal.
– Overnight oats – Mix with oats and chia seeds for fiber and nutrients.


– Cakes – Substitute Greek yoghurt for oil or butter in baking recipes.
– Muffins – Add to batter for moisture and protein.
– Cookies – Use in place of butter for chewy, healthy cookies.

Savory Dishes

– Tzatziki – Mix with cucumbers, garlic, lemon, and herbs for a cooling sauce.
– Raita – Blend with Indian spices to accompany curries.
– Dips – Combine with herbs, spices, and vegetables for a protein-rich dip.
– Marinades – The thick texture makes an excellent meat tenderizer and marinade base.

Substitution for Sour Cream

Use Greek yoghurt in place of sour cream for lighter casseroles, salad dressings, baked potato toppings, and dips.

Greek Yoghurt Conversion Chart

This conversion chart summarizes the approximate gram weight of Greek yoghurt in common measurements:

Measurement Grams
1 cup 225g
1/2 cup 113g
1/4 cup 56g
1 tablespoon 15g
1 teaspoon 5g
1 ounce 28g

You can use this chart as a quick reference for converting between gram weight and volume measurements when working with Greek yoghurt recipes.

Cost Savings of Buying in Bulk

For Greek yoghurt lovers, buying larger containers is the most economical choice to take advantage of bulk pricing.

A 32 ounce tub of Greek yoghurt contains about 907 grams and costs around $4-$5. This equals about $0.13 per ounce.

Comparatively, an individual 6 ounce Greek yoghurt cup often costs $1, equaling $0.17 per ounce.

By purchasing in bulk, you can save up to 25% on the cost per ounce or gram of Greek yoghurt. Just be sure to check the expiration date and finish within 7-10 days of opening for best quality.

Different Types of Greek Yoghurt

There are a few varieties of Greek yoghurt that contain different amounts of fat and milk content:

Whole Milk

Made using full fat milk for a rich, creamy texture. Contains around 9 grams of fat per serving.

2% Milkfat

Also labeled lowfat. Contains 2% milkfat for slightly less fat than whole milk varieties. Around 4-6 grams of fat per serving.


Made using skim milk with no fat. Contains around 0-1 grams of fat per serving. The lowest calorie option.


Extra thick Greek yoghurt that has been strained for longer to remove more whey liquid. Contains up to 25% more protein per ounce.

Greek Yoghurt Cheese

Very thick Greek yoghurt that is heavily strained to create a spreadable cheese consistency. Contains approximately 9 grams of fat and 11 grams of protein per ounce.


Greek yoghurt made using goat’s milk. Contains less lactose and more medium chain fatty acids compared to cow’s milk yogurt.


Greek yoghurt made from the milk of grass-fed cows. Contains higher amounts of heart-healthy omega-3 fatty acids compared to conventional milk.


Certified organic Greek yoghurts made without the use of antibiotics, synthetic hormones, or pesticides.

Homemade Greek Yoghurt

Making your own homemade Greek yoghurt is easy and allows you to control the ingredients.


– 4 cups whole milk
– 4 tablespoons plain yogurt with live active cultures
– Optional: 2-4 tablespoons honey, vanilla extract, or fresh fruit


1. Heat milk to 180°F on the stove or in an instant pot. Turn off heat and allow to cool to 110-115°F.

2. Remove 1 cup of the warm milk and mix with the yogurt. Stir well until combined.

3. Slowly stir the yogurt mixture back into the warm milk until incorporated.

4. Pour into a glass bowl, cover with plastic wrap, and let sit undisturbed at room temperature for 8-12 hours.

5. Refrigerate for at least 4 hours before eating. The longer it chills, the thicker it will set up.

6. Stir in any additional sweeteners or fruits if desired.

This makes about 4 cups of homemade Greek yoghurt, or around 900 grams total.

Things to Consider When Buying Greek Yoghurt

When shopping for Greek yoghurt, keep the following tips in mind:

– Check the protein content. Look for at least 10g protein per serving.

– Select full fat or low fat varieties based on preferences. Full fat contains more calories.

– Opt for yoghurts without added sugars. Sweeten at home if needed.

– Look for “live and active cultures” on the label to ensure probiotic benefits.

– Avoid added thickeners like starch, gelatin, and pectin.

– Look for organic or grass-fed if these factors are important to you.

– Compare cost per ounce to find the best deals. Buy in bulk sizes.

– Inspect the expiration date and only buy what you can use in time.


To summarize, one cup of Greek yoghurt contains approximately 225 grams. This amount can vary slightly based on brand, milk fat content, and other factors. Knowing the gram weight per cup or container is useful for substituting into recipes and taking advantage of the many nutritional benefits of Greek yoghurt. Compare cost per ounce, inspect expiration dates, and experiment with different varieties to find your favorite.

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