How many calories are in Greek yogurt?

100 g of Greek yogurt has 467 kcal. Serving, 2 tbsp, 30 g (30 g): about 140 kcal.

How much protein is in Greek yogurt?

Greek yogurt contains 3.3 g of protein per 100 g (7% of the 50 g Daily Value), or 1 g in serving, 2 tbsp, 30 g (30 g). About 3% of its calories come from protein. Compared with other snacks, that is in the lowest quarter (median 7.5 g).

How many carbs are in Greek yogurt?

Greek yogurt has 70 g of total carbohydrates per 100 g, including 3.3 g of fiber and 70 g of sugars.

How much fat is in Greek yogurt?

Greek yogurt contains 20 g of fat per 100 g, of which 16.7 g is saturated (84% of the Daily Value).

What vitamins and minerals does Greek yogurt contain?

Per 100 g, the most notable amounts relative to the Daily Value are calcium (10% DV). The full list is in the vitamins and minerals table above.

How much sodium is in Greek yogurt?

100 g contains 33 mg of sodium, 1% of the 2,300 mg Daily Value.

Where does this nutrition data come from?

From USDA FoodData Central: Branded Foods, record dated April 22, 2020. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.

Greek yogurt

Packaged product Snacks Ocean Spray

Greek yogurt contains 467 kcal per 100 g. A serving, 2 tbsp, 30 g (30 g) provides about 140 kcal.

Roughly 59% of its calories come from carbohydrates, with 38% from fat and 3% from protein (estimated with general energy factors).

That is close to the median for snacks on FoodFactly (457 kcal per 100 g).

100 g provides 10% of the Daily Value for calcium.

The values are label data submitted by the manufacturer to USDA FoodData Central.

467kcal per 100 g

3.3 gprotein

70 gcarbohydrates

20 gfat

140kcal in serving, 2 tbsp, 30 g (30 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories L	467 kcal
Total fat L	20 g	26%
Saturated fat L	16.7 g	84%
Trans fat L	0 g
Cholesterol L	0 mg	0%
Sodium L	33 mg	1%
Total carbohydrates L	70 g	25%
Dietary fiber L	3.3 g	12%
Total sugars L	70 g
Protein L	3.3 g	7%
Vitamin A L	0 µg	0%
Vitamin C L	0 mg	0%
Calcium L	133 mg	10%
Iron L	0 mg	0%

% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.

Nutritional breakdown

Protein 3%
Carbohydrates 59%
Fat 38%

Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).

Vitamins and minerals, % Daily Value per 100 g

Nutritional insights

Protein3.3 gin the lowest quarter of snacks (median 7.5 g)
Fiber3.3 gbelow the median for snacks (median 4 g)
Sugars70 gin the top quarter of snacks (median 4.5 g)
Fat20 gbelow the median for snacks (median 20.9 g)
Saturated fat16.7 gin the top quarter of snacks (median 3.6 g)
Sodium33 mgin the lowest quarter of snacks (median 424 mg)
Protein per 100 kcal0.71 gprotein density, useful for comparing foods with different calorie levels

Full nutrient profile

Other components (1)

Vitamin A, IU L	0 IU

Values by source

More than one dataset describes this food. FoodFactly keeps each source's values separately instead of blending them. The headline values above come from USDA FoodData Central: Branded Foods.

Per 100 g	Open Food Facts	USDA Branded
Calories	467 kcal	467 kcal
Protein	3.3 g	3.3 g
Carbohydrates	70 g	70 g
Fat	20 g	20 g
Fiber	3.3 g	3.3 g
Sugars	70 g	70 g
Sodium	33 mg	33 mg

Product details

Brand: Ocean Spray
Barcode: 0031200037206
Label serving: 2 Tbsp (30 g)
Category: Snacks
Nutri-Score: E as computed by Open Food Facts
NOVA group: 4 processing level (1 to 4), as classified by Open Food Facts

Ingredients

Greek yogurt coating [sugar, palm kernel oil, nonfat milk powder, greek yogurt powder (nonfat milk solids, culture, lactic acid, natural flavor), lactic acid, soy lecithin (an emulsifier), natural flavor], sweetened dried cranberries (cranberries, sugar), coating (gum acacia, maltodextrin, and sugar), confectioner's glaze.

As listed on the package and transcribed by Open Food Facts contributors. Always check the package for allergens.

Ingredient guides: Sugar Milk

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PB&J Berry Pretzel nuggets Quinn	467	6.7 g	66.7 g	20 g
Apple Cinnamon Pretzels Snack Worthy	467	3.3 g	73.3 g	20 g
Gratify, Gluten Free Pretzels, Sea Salt Twists Osem Usa Inc.	467	0 g	73.3 g	20 g
HEB Strawberry Vanilla Snack Mix H-E-B	467	6.7 g	73.3 g	16.7 g
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Per 100 g. Calories in kcal. n/a: not reported by the source.

Source of the nutrition information

USDA FoodData Central: Branded Foods, record 2035482. License: CC0 1.0 (U.S. public domain). Source record dated January 19, 2018. Imported November 6, 2026.
Open Food Facts, record 0031200037206. License: ODbL 1.0 (Open Food Facts). Source record dated April 22, 2020. Imported November 6, 2026.

Last updated: November 6, 2026. Data quality score: 95/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.