Protein by portion size, how it ranks for protein density against other Irish supermarket staples, plus real branded examples.
A 200g pot of Greek yoghurt has about 18g of protein. There's around 9g of protein per 100g of natural greek-style yoghurt (as sold), so a typical 170g serving gives you roughly 15.3g. A 200g pot has about 18g. That works out to 9.3g of protein per 100 calories, which makes natural greek-style yoghurt the #7 most protein-dense of the 12 everyday staples we track. See the full protein density ranking.
Food tip: Compare the amount you eat and the actual label. Protein, calories and the ingredient list answer different questions.
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Protein and calories are one part of the label. See processing Levels 1–4 with real examples; levels are estimates, not health scores.
Nobody weighs out exactly 100g. Here's what natural greek-style yoghurt gives you at the weights you actually cook with — grams of protein and calories for each, worked out from the 9g of protein and 97 kcal per 100g.
| Portion | Protein | Calories |
|---|---|---|
| 100g | 9g | 97 kcal |
| 150g | 13.5g | 146 kcal |
| 170g typical serving | 15.3g | 165 kcal |
| 200g | 18g | 194 kcal |
| 250g | 22.5g | 242 kcal |
| 500g | 45g | 485 kcal |
| 1 kg | 90g | 970 kcal |
These figures use the food as sold, weighed in grams. Check how much of the pot, carton or pack you actually use; the whole pack is not always 100g. Use your own label for a different variety or a value given per 100ml, and count additions separately.
Natural Greek-style yoghurt carries roughly 97 kcal per 100g (about 165 kcal in a 170g serving). The most useful way to judge a food for fat loss isn't per 100g — it's what you get for every 100 calories you eat. Here's how natural greek-style yoghurt stacks up per 100 calories:
| Per 100 calories | Protein | Carbs | Fat |
|---|---|---|---|
| Natural Greek-style yoghurt | 9.3g | 4.6g | 5.2g |
The higher the protein figure here, the more filling natural greek-style yoghurt is for the calories — which is exactly what you want when you're eating in a deficit. A high protein-per-calorie food keeps you full on fewer calories.
Reference values used per 100g: 97 kcal · 9g protein · 4.5g carbs · 5g fat (as sold). These are reference estimates, not a current label for every brand. Each portion is calculated as its weight in grams ÷ 100 × the reference value. Check your own pack for its nutrition and preparation basis. Selected branded examples below have their own values.
These selected product examples have their own nutrition values, which can differ from the reference figures above. Check your current pack. A photo appears only where the public dataset has a confirmed barcode match against Open Food Facts.
At 15.3g of protein per 170g serving, hitting a 150g daily protein target from natural greek-style yoghurt alone would take about 9.8 servings. In practice you'd spread that across two or three protein sources — use the macro calculator to set your own number first.
That is protein in a portion, not a whole day's target. The daily protein guide explains how to estimate your needs and spread them across normal meals.
There's about 9g of protein per 100g of natural greek-style yoghurt (as sold). A typical 170g serving delivers roughly 15.3g of protein.
About 45g of protein, for roughly 485 calories. 200g gives you around 18g. The full portion table above runs from 100g to 1kg, all worked out from the 9g per 100g figure.
It carries about 9.3g of protein per 100 calories, ranking #7 of the 12 everyday staples we compare for protein density. The higher that number, the more protein you get for the calories you eat.
It's a standard item at Tesco, Aldi, Lidl and SuperValu in Ireland. Selected branded examples above use their own nutrition values; check your current pack.
