Portions and preparation · USDA nutrition
1 5.3 oz container (150 g) of yogurt, greek, nonfat milk, plain has about 89 calories. Choose your preparation and adjust the amount below.
Portion calculator
Choose a source measure or enter the weight you ate.
Estimated for 1 5.3 oz container · 150 g
89calories
Yogurt, Greek, nonfat milk, plain
— means the source has no value available.
These values scale the selected reference food by weight. Ingredients, preparation, and portion size can change your meal’s estimate.
FoodData Central Survey Foods (FNDDS) · FDC 2705424 Full nutrition profile →
Choose plain or flavored Greek yogurt and the milk-fat type, then enter the amount you eat. Container sizes vary, so check the gram weight on the package rather than assuming every tub is one serving.
A worked portion example
Illustrative calculation: 1 5.3 oz container weighs 150 g using the linked record's portion weight. At 59 calories per 100 g, 150 × 59 ÷ 100 = about 89 calories and 15.5 g protein. This is plain nonfat yogurt before toppings; use your product's label for a brand-specific value.
Check the exact food and household measure →The plain nonfat example includes 150 g for a 5.3 oz container, 170 g for a 6 oz container, and 245 g for a cup. A large tub can hold several servings. Weigh what you spoon into the bowl or scale the label by the amount you eat.
Plain, fruit, and other flavored yogurts have separate profiles, as do nonfat, low-fat, and whole-milk versions. Choose the actual variety before comparing calories or protein. A brand's recipe may differ from these reference examples, so use its label when available.
Start with the yogurt amount, then add the fruit, granola, honey, or nut butter you put in the bowl. If a product includes a separate topping compartment, check whether the package nutrition includes it. Plain-yogurt nutrition cannot establish the total for a finished bowl.
Editorial update: . Portion examples are calculations from the linked USDA records.
The 10 exact records in this guide report 89–224 calories in the records' own listed source servings and 59–149 calories per 100 grams. Those are observations from named database records—not a universal range or an estimate of an unseen plate.
Across all 10 named USDA examples, a 5.3 oz container contains 89–224 calories. Each included example lists 150 g for that measure. The same household label can carry a different gram weight elsewhere in USDA data. Among the 3 plain Greek yogurt examples, protein ranges from 8.8–10.3 g per 100 g.
Match my meal
For Greek yogurt, begin by separating “Yogurt, Greek, low fat milk, flavors other than fruit” from “Yogurt, Greek, with oats.” Choosing a card filters this source set; it does not infer the portion or fill in ingredients the chosen description does not name.
Showing the first 6 of 10 linked records.
Equal-weight view
Five rank landmarks are shown from all 10 cited records: minimum, 25th-ranked, median-ranked, 75th-ranked, and maximum. Weight is held at 100 grams; source-serving weights are listed in the table.
Shared basis: 100 g · kilocalories
What this page compares
This guide keeps 10 named USDA records in view: 10 direct matches. All sit within “Yogurt, Greek.” The exact descriptions remain the unit of comparison; the familiar heading is only the doorway into the evidence.
Why these records appear together: The deterministic grouping rule “normalized first two description segments” placed these 10 records together under the exact grouping key “yogurt greek.” That rule determines membership before any nutrition result is read.
For Greek yogurt, this page can compare 10 named records from FDC 2705439 through FDC 2705441. It cannot observe which preparation was eaten, recover unnamed additions, or supply the eaten grams.
Read the shared calculation, provenance, and uncertainty method →
Editor’s decision brief
Carry the denominator, exact identity, and strongest observed contrast into every number below.
Portion
Equal source weights make the selected Greek yogurt serving totals easier to compare, but the eaten portion still has to be measured or estimated.
Composition
The lower endpoint is “Greek, nonfat milk, plain”; the higher is “with oats.” This isolates density, not ingredient causation.
Discriminator
Of protein, fiber, and sodium, the strongest normalized contrast is between “Greek, low fat milk, flavors other than fruit” (0.0 g) and “with oats” (1.5 g).
Observed source examples
These 10 records each use a 150 g serving. Their serving calories compare equal weights within this set. They do not define a calorie range for every greek yogurt; match the preparation and adjust to your portion.
89kcal
150 g source amount · 59 kcal per 100 g
Inspect this exact record125kcal
150 g source amount · 83 kcal per 100 g
Inspect this exact record224kcal
150 g source amount · 149 kcal per 100 g
Inspect this exact recordImportant: “Lower” begins with Yogurt, Greek, nonfat milk, plain; “higher” ends with Yogurt, Greek, with oats, using each record’s own source amount. Those labels order this selected set only—they are not endpoints for every greek yogurt meal.
Full comparison
For Greek yogurt, serving columns preserve each record’s own listed amount, while calories per 100 g hold weight constant. A dash means the cited record does not supply that field; it does not mean the nutrient is absent.
On smaller screens, focus the table and scroll horizontally to read every column.
| Exact source record | Match | Source amount | Calories | kcal / 100 g | Protein | Fiber | Sodium | USDA |
|---|---|---|---|---|---|---|---|---|
| Yogurt, Greek, low fat milk, flavors other than fruit | Direct name match | 150 gUSDA reference amount | 122 kcal | 81 | 13.6 g | 0 g | 48 mg | FDC 2705439 ↗ |
| Yogurt, Greek, low fat milk, fruit | Direct name match | 150 gUSDA reference amount | 137 kcal | 91 | 13.7 g | 0.2 g | 53 mg | FDC 2705431 ↗ |
| Yogurt, Greek, low fat milk, plain | Direct name match | 150 gUSDA reference amount | 101 kcal | 67 | 15.3 g | 0 g | 54 mg | FDC 2705423 ↗ |
| Yogurt, Greek, nonfat milk, flavors other than fruit | Direct name match | 150 gUSDA reference amount | 110 kcal | 73 | 13.8 g | 0 g | 48 mg | FDC 2705440 ↗ |
| Yogurt, Greek, nonfat milk, fruit | Direct name match | 150 gUSDA reference amount | 125 kcal | 83 | 13.8 g | 0.2 g | 54 mg | FDC 2705432 ↗ |
| Yogurt, Greek, nonfat milk, plain | Direct name match | 150 gUSDA reference amount | 89 kcal | 59 | 15.5 g | 0 g | 54 mg | FDC 2705424 ↗ |
| Yogurt, Greek, whole milk, flavors other than fruit | Direct name match | 150 gUSDA reference amount | 156 kcal | 104 | 11.7 g | 0 g | 47 mg | FDC 2705438 ↗ |
| Yogurt, Greek, whole milk, fruit | Direct name match | 150 gUSDA reference amount | 171 kcal | 114 | 11.8 g | 0.2 g | 51 mg | FDC 2705430 ↗ |
| Yogurt, Greek, whole milk, plain | Direct name match | 150 gUSDA reference amount | 141 kcal | 94 | 13.2 g | 0 g | 51 mg | FDC 2705422 ↗ |
| Yogurt, Greek, with oats | Direct name match | 150 gUSDA reference amount | 224 kcal | 149 | 13.8 g | 2.3 g | 87 mg | FDC 2705441 ↗ |
Portion analysis
Every selected record uses a 150-gram source amount, so serving-weight differences do not explain the calorie spread inside this set. Their own source servings run from 89 calories for “Greek, nonfat milk, plain” to 224 for “with oats.” At a fixed 100 grams, “Greek, nonfat milk, plain” is 59 calories and “with oats” is 149—a fixed-weight separation of 90 calories. For Greek yogurt, the serving view answers “how much is in the database portion?”; the 100-gram view answers “how concentrated is the matched record?” Neither reveals how many grams were actually eaten.
The scaling rule: multiply a per-100-gram value by eaten grams ÷ 100. The arithmetic is exact; the result is only as defensible as the record match and portion estimate.
Preparation analysis
The published descriptions distinguish forms such as “Greek, low fat milk, flavors other than fruit”, “Greek, low fat milk, plain”, “Greek, nonfat milk, plain”, “Greek, whole milk, fruit”, and “Greek, with oats”. The source formulations contain 9 distinct ingredient codes; examples that appear in only part of the set include vitamin d as ingredient, yogurt, greek, plain, nonfat, beverages, water, tap, drinking, and butter oil, anhydrous. On this Greek yogurt page, those rows make the records inspectable, but they are not a controlled experiment: they cannot tell us that one named input, by itself, caused a nutrient difference.
Database precision is not meal certainty. Retain the exact description beside the number so later corrections remain possible.
What changes the comparison
The family label “Greek yogurt” cannot resolve the differences between Yogurt, Greek, low fat milk, flavors other than fruit and Yogurt, Greek, with oats. The four checks below identify the record wording, source weight, and formulation evidence that can.
Every selected record uses 150 grams. Inside this set, serving-calorie differences therefore reflect the published composition rather than a change in source weight.
Representative record-level distinctions include “Greek, low fat milk, flavors other than fruit”, “Greek, low fat milk, plain”, “Greek, nonfat milk, plain”, “Greek, whole milk, fruit”, and “Greek, with oats”. Those phrases are evidence for choosing a record, not decorative subtitle text.
9 source-input codes appear across the selected records. Their presence and listed weights describe USDA formulations, not finished plated proportions.
Even “Yogurt, Greek, low fat milk, flavors other than fruit” leaves the eaten grams and unnamed oils, sauces, toppings, substitutions, or leftovers unresolved. Preserve those Greek yogurt unknowns for correction instead of converting them into false precision.
Record matching
Read the source name as a sequence of decisions. First confirm that greek yogurt is the right meal family. Then resolve the phrases that actually separate this set—“Greek, low fat milk, flavors other than fruit”, “Greek, nonfat milk, flavors other than fruit”, “Greek, whole milk, flavors other than fruit”, and “Greek, with oats”—before comparing gram weight. If a package, menu, or known recipe provides a closer first-party description, prefer it and keep this USDA record as a transparent fallback.
Decision support from the exact records on this page
These conclusions and reading paths are computed from 10 exact records behind Greek yogurt source-record guide. Links are chosen by record identity, controlled contrast, formulation input, nutrient spread, or serving context—not by loose keyword similarity.
Equal-weight result
Yogurt, Greek, with oats reports 1.5 g versus 0 g for Yogurt, Greek, low fat milk, flavors other than fruit: a 1.5 g difference when both are normalized to 100 g.
Inspect the underlying evidenceThese listed servings have equal weights
The 10 records with a listed serving weight on this page each use 150 g. Their serving totals therefore compare equal weights, even if the household labels differ. Match the preparation and adjust the weight to the amount you eat.
Choose the record before reading the number
The page keeps both records at the same 100 g denominator and makes Fat-level wording (reduced-fat wording versus nonfat or fat-free wording) the explicit record-description contrast. It does not show that the wording difference caused a nutrient difference. Pick the description that matches the food in front of you rather than averaging away the distinction.
Inspect the underlying evidenceContextual knowledge graph
For Greek yogurt source-record guide, each path states why the destination belongs here, so you can distinguish a true evidentiary connection from a merely similar label.
Both records appear in this page’s evidence set. The explicit record-description contrast is Fat-level wording: reduced-fat wording versus nonfat or fat-free wording; it is a selection cue, not evidence of cause.
Follow this evidence path Compare two records on this page Yogurt, Greek, low fat milk, flavors other than fruit vs Yogurt, Greek, whole milk, flavors other than fruitBoth records appear in this page’s evidence set. The explicit record-description contrast is Fat-level wording: reduced-fat wording versus No matching controlled term in the source name; it is a selection cue, not evidence of cause.
Follow this evidence path 10 context records in this source topic Yogurt, GreekYogurt, Greek, low fat milk, flavors other than fruit and Yogurt, Greek, low fat milk, fruit belong to this USDA source-category collection. Its displayed ranges and complete exact-record catalog provide the peer set for a manual comparison; the destination does not preselect this page’s record.
Follow this evidence path A formulation detail that separates records Vitamin D as ingredientUSDA input 999328 appears in 6 of 10 context records; its summed listed input weight spans 0–0 g across those source formulations. These are source-formulation input weights, not plated or serving weights. Follow the code to inspect every represented occurrence.
Follow this evidence path A formulation detail that separates records Yogurt, Greek, plain, nonfatUSDA input 1256 appears in 6 of 10 context records; its summed listed input weight spans 88–100 g across those source formulations. These are source-formulation input weights, not plated or serving weights. Follow the code to inspect every represented occurrence.
Follow this evidence path Put the observed spread in corpus context Dietary fiber: density and serving contextIn this page’s records, dietary fiber runs from 0 g in Yogurt, Greek, low fat milk, flavors other than fruit to 1.5 g in Yogurt, Greek, with oats, all per 100 g.
Follow this evidence path Put the observed spread in corpus context Vitamin D: density and serving contextIn this page’s records, vitamin D runs from 0 µg in Yogurt, Greek, low fat milk, plain to 0.9 µg in Yogurt, Greek, whole milk, fruit, all per 100 g.
Follow this evidence path