How many calories are in Greek yogurt?

Greek yogurt contains 126 calories per 100g serving, with 50g of protein, 4g of carbohydrates, and 10g of fat.

Is Greek yogurt good for fat loss?

Greek yogurt has a macro efficiency score of 1.00 (scale: 0–1.0). It provides 159% of its calories from protein, making it an excellent choice for fat loss goals.

1.00

Verified Asset

High Efficiency

Keto Protocol

Greek yogurt.

Metabolic profile analysis. Technical breakdown of Greek yogurt and its impact on skeletal muscle retention and daily energy expenditure.

Total Energy126kcal

Bio-Protein50g

Carbohydrates4g

Total Lipids10g

Nutritional Efficiency Report

Greek yogurt is a low-calorie food with elite-protein content. At 126 kcal per 100g, it delivers 50g of protein — representing 159% of its total caloric load. Carbohydrates account for 13% and fats for 71% of calories.

"Efficiency Score 1.00 — this asset ranks in the top tier of the DataFood database for protein delivery per calorie. Optimal for fat loss, lean bulking, and body recomposition phases."

At only 4g net carbs per 100g, it fits strict ketogenic and carnivore protocols.

Protocol Compatibility

Ketosis Impact

At only 4g net carbs per 100g, it fits strict ketogenic and carnivore protocols.

Thermic Effect (TEF)

Protein content of 50g per 100g triggers a significant Thermic Effect of Food. The body expends approximately 20–30% of protein calories during digestion, yielding a net caloric benefit compared to equivalent fat or carbohydrate sources.

Expand Your Protocol.

Based on the metabolic profile of Greek yogurt, these related data nodes are most relevant to your nutrition architecture:

High Protein Foods Keto Verified Assets Fat Loss Foods Database

Integrate Asset.

Use the clinical weekly planner to distribute Greek yogurt across your metabolic windows.

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1. Biological Metrics

Current Weight (kg)

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Height (cm)

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2. Dietary Logic

Institutional Disclaimer: The nutritional data provided for Greek yogurt is derived from clinical databases and algorithmic estimation. This report is for metabolic infrastructure planning only and does not constitute medical advice. Consult a clinical nutritionist before implementing aggressive deficit protocols.