Greek yogurt serving size, cups to grams and 30 g of protein
Here a serving of greek yogurt is counted as 1 cup, which USDA weighs at 8.6 oz (245 g), with 230 calories and 21.5 g protein. 100 g (3.5 oz) is about 1/3 cup. For 30 g of protein you need 12.1 oz (342 g), about 1 1/3 cups, with 321 calories.
Serving sizes of greek yogurt
Every household measure USDA weighs for this food, plus 1 oz and 100 g.
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup | 8.6 oz (245 g) | 230 calories | 21.5 g | 11.6 g | 10.8 g |
| 1 oz | 1 oz (28 g) | 27 calories | 2.5 g | 1.3 g | 1.2 g |
| 100 g | 3.5 oz (100 g) | 94 calories | 8.8 g | 4.8 g | 4.4 g |
Cups to grams
USDA weighs 1 cup of greek yogurt at 245 g. Smaller measures follow from it (1 cup = 16 tbsp = 48 tsp).
| Measure | Weight | Calories |
|---|---|---|
| 1 cup | 8.6 oz (245 g) | 230 calories |
| 3/4 cup | 6.5 oz (184 g) | 173 calories |
| 2/3 cup | 5.8 oz (163 g) | 154 calories |
| 1/2 cup | 4.3 oz (122 g) | 115 calories |
| 1/3 cup | 2.9 oz (82 g) | 77 calories |
| 1/4 cup | 2.2 oz (61 g) | 58 calories |
| 1 tbsp | 15.3 g | 14 calories |
| 1 tsp | 5.1 g | 5 calories |
Grams and ounces to cups
| Weight | Volume | Calories |
|---|---|---|
| 1 oz | 1.9 tbsp | 27 calories |
| 100 g (3.5 oz) | 1/3 cup | 94 calories |
| 1 lb (454 g) | 1 3/4 cups | 426 calories |
What 3.5 oz (100 g) of greek yogurt looks like
3.5 oz (100 g) of greek yogurt is 3.5 oz, or about 1/3 cup. It has 94 calories, 8.8 g protein, 4.8 g carbs and 4.4 g fat.
How much greek yogurt for 30 g of protein
There is 8.8 g of protein in 3.5 oz (100 g) of greek yogurt. 30 g of protein takes 12.1 oz (342 g), about 1 1/3 cups, which comes with 321 calories.
| Protein | Weight | About | Calories |
|---|---|---|---|
| 20 g | 8 oz (228 g) | 1 cup | 214 calories |
| 30 g | 12.1 oz (342 g) | 1 1/3 cups | 321 calories |
| 40 g | 16.1 oz (456 g) | 1 3/4 cups | 428 calories |
| 50 g | 20.1 oz (569 g) | 2 1/3 cups | 535 calories |
Weights are for the form named above.
Keep exploring
Sources
Weights and nutrition: USDA FoodData Central, food portions and nutrients (FoodData Central, April 2026 release, accessed 2026-10-14)
- Greek plain yogurt (whole milk): Yogurt, Greek, whole milk, plain, FDC ID 2705422 (FoodData Central survey (FNDDS) 2024-10-31)
- Kitchen measures (1 cup = 16 tbsp, 1 tbsp = 3 tsp): NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
How we calculate: each household measure is the gram weight USDA lists for this food. Calories and nutrients are the USDA values per 3.5 oz (100 g) scaled to that weight. 1 oz = 28.35 g and 1 lb = 453.6 g. Cup fractions are rounded to the nearest kitchen measure. A dash (—) means USDA reports no value. How we verify.