Protein by portion size, how it ranks for protein density against other Irish supermarket staples, plus real branded examples.
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. 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.
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 |
So 500g of natural greek-style yoghurt is about 45g of protein for roughly 485 calories. Raw and cooked weights differ — meat and fish lose water in the pan, so 500g raw comes out lighter cooked while the protein stays put. Weigh as sold to match these figures.
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.
Source values per 100g: 97 kcal · 9g protein · 4.5g carbs · 5g fat. Standard reference nutrition figures for natural greek-style yoghurt (as sold), compiled from label data and Open Food Facts, last checked 2026-08-16.
Pulled from our 24,000-product Irish label database, not a guess -- a photo only appears where we have 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.
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. See real examples of branded natural greek-style yoghurt products above where we have a barcode-verified match.