Plain Yogurts Compared: Serving, Protein, and Carbohydrate

Pick the yogurt form and the amount you plan to eat, then check the label on your own container. Here are six plain yogurt records side by side, per 100 g and at each record's listed source portion.

Per 100 g: six plain yogurts at the same weight

The table below uses generic USDA records for plain yogurt, not branded products, and a fixed 100 g so container size does not blur the comparison. ¹ Whole, low fat, and nonfat are USDA's descriptions of the milk in each record, not a ranking. Every record lists 0.0 g fiber, so calculated net carbohydrate equals total carbohydrate here. ¹ The three Greek rows show more protein and less carbohydrate per 100 g than the three regular rows. ¹

↔Small-screen view: this comparison table scrolls sideways. Swipe or drag it horizontally to see every column.

Form	Protein (g)	Total carbohydrate (g)	Fiber (g)	Calculated net (g)
Greek, whole milk	8.8	4.8	0.0	4.8
Greek, low fat milk	10.2	3.6	0.0	3.6
Greek, nonfat milk	10.3	3.6	0.0	3.6
Regular, whole milk	3.8	5.6	0.0	5.6
Regular, low fat milk	5.3	7.0	0.0	7.0
Regular, nonfat milk	4.2	8.1	0.0	8.1

Use this table to compare foods at a glance, but not to scale a portion: the displayed values are rounded. To set the amount yourself, weigh what you will eat and scale from the exact USDA record linked from the corresponding food page for unrounded inputs, or from the current product label.

Listed source portions

Each record carries its own source portion. The three Greek records list a 5.3 oz container (150 g), and the three regular records list a 4 oz container (113 g). ¹ A listed portion is a source comparison amount, not a recommended intake. Because the two groups use different weights, compare rows within a group, or return to the per-100 g table to compare across them.

↔Small-screen view: this comparison table scrolls sideways. Swipe or drag it horizontally to see every column.

Form	Source portion	Protein (g)	Calculated net (g)
Greek, whole milk	1 5.3 oz container (150 g)	13.2	7.1
Greek, low fat milk	1 5.3 oz container (150 g)	15.3	5.4
Greek, nonfat milk	1 5.3 oz container (150 g)	15.5	5.5
Regular, whole milk	1 4 oz container (113 g)	4.3	6.3
Regular, low fat milk	1 4 oz container (113 g)	5.9	8.0
Regular, nonfat milk	1 4 oz container (113 g)	4.8	9.1

Two hypothetical choices

Both examples are imagined reader choices that compare the yogurt only. They are not complete breakfast or snack totals.

Equal amounts. Suppose you compare 150 g of each. This is a calculated equal amount, not a listed USDA portion for the regular yogurt. At 150 g, Greek nonfat milk yogurt gives 15.5 g protein and 5.5 g calculated net carbohydrate, while regular whole milk yogurt gives 5.7 g protein and 8.4 g calculated net. ¹ With the weight held the same, the two records differ in both numbers.

Listed portions. Now suppose you compare the listed USDA portions as recorded: the 113 g regular whole milk portion (4.3 g protein, 6.3 g calculated net) and the 150 g Greek whole milk portion (13.2 g protein, 7.1 g calculated net). ¹ The portions differ in size as well as in record, so the gap reflects both. To separate the two effects, pick one weight and read both rows from the per-100 g table. Neither example points to one yogurt everyone should choose.

Label worksheet for the container in your hand

Plain and flavored yogurts are different foods, and so is plain yogurt with sweeteners, fruit, or toppings added. Check the current label for your exact branded product, because the generic database records above may differ from it. Then work through these steps:

1. Confirm the product is exactly plain, not flavored or sweetened.
2. Note the grams you will actually eat, and weigh them if the amount matters.
3. Read total carbohydrate, fiber, and protein for that amount, scaling the label's serving if yours differs.
4. Read the ingredients and allergen statement.
5. Count any additions separately from the yogurt.

For a portable snack, compare one measured container against the tables above rather than assuming its size. The low-carb packed lunches guide covers keeping refrigerated dairy cold when you pack snacks and lunches.

Source and method

All figures come from six USDA FoodData Central records in the FNDDS 2021-2023 release, published 2024-10-31. The record snapshot was accessed 2026-09-10. ¹ The records are Greek whole milk (FDC ID 2705422), Greek low fat milk (2705423), Greek nonfat milk (2705424), regular whole milk (2705418), regular low fat milk (2705419), and regular nonfat milk (2705420). ¹ They are retained USDA data, not a live brand label. USDA's FoodData Central documentation explains how FNDDS nutrients and portion weights are derived. This article does not claim that every value was independently laboratory tested. ¹

Calculated net carbohydrate is total carbohydrate minus fiber, never below zero, with no sugar-alcohol subtraction. ¹ Each record's unrounded per-100 g values were scaled by grams divided by 100, and only the final result was rounded to one decimal, half up. A displayed sum can therefore differ slightly from adding rounded values. ¹

Where to go next

• Run your own measured amount through the net carb calculator, or read how net carbs are calculated and debated.
• Browse the dairy and alternatives food database, or read the keto dairy guide for the wider dairy picture.
• Plan a morning with the high-protein low-carb breakfast guide, or see high-protein keto snacks.

Works cited

1. USDA FoodData Central, Survey (FNDDS) 2021–2023, released October 31, 2024. FDC IDs 2705422, 2705423, 2705424, 2705418, 2705419, and 2705420. Record source snapshot accessed September 10, 2026. FoodData Central documentation

Article history

1. October 2, 2026First published