Vanilla Greek yogurt calories come to 117 for one 150 g container of the nonfat kind, or 78 per 100 g. Notice the split. Carbs supply 53% of those calories and protein 45%, because the vanilla version carries 14.3 g of sugars per container. Plain Greek yogurt doesn't have that sugar.
117kcal
1 container · 150 g, nonfat
45%protein
13 gProtein
16 gCarbs
0.3 gFat
How to burn off 117 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Nonfat · per 150 g
Calories
117 kcal
Protein
13 g
Carbohydrate
15.6 g
Fat
0.3 g
Saturated fat
0.2 g
Cholesterol
5 mg
Sodium
51 mg
Potassium
185 mg
Iron
0.1 mg
Source: USDA FoodData Central
🛡️
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Vanilla Greek yogurt: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 container (150 g)
117
13 g
15.6 g
0.3 g
51 mg
6%
Lowfat (150 g)
143
13 g
14.3 g
3.8 g
60 mg
7%
6 oz portion (170 g)
133
14.7 g
17.6 g
0.3 g
58 mg
7%
100 g
78
8.6 g
10.4 g
0.2 g
34 mg
4%
3 × 1 container (150 g)
351
38.9 g
153 mg
5 × 1 container (150 g)
585
64.8 g
255 mg
One container is a 117-calorie snack, a 6 oz cup is 133
The standard container weighs 150 g and comes to 117 calories, about 6% of a 2,000-calorie day. Many store cups are a 6 oz portion, or 170 g, which brings the total to 133 calories and 7% of the daily value. On a single cup the difference barely shows. It adds up if you eat yogurt every day.
Multiples climb steadily because there is almost no fat to make them jump. Two containers come to 234 calories with 25.9 g of protein. Three reach 351 calories and 38.9 g of protein. Five containers, a week of weekday snacks, add up to 585 calories and 64.8 g of protein.
The bigger risk is the spoon, not the container. Eating straight from a large tub usually means taking more than 150 g, and at 78 calories per 100 g every extra scoop counts. If you track closely, weigh one bowl first so you know what a normal serving looks like.
Carbs edge out protein in the calorie split
Per 100 g, nonfat vanilla Greek yogurt has 8.6 g of protein, 10.4 g of carbs and 0.2 g of fat. As shares of calories, that's 53% carbs, 45% protein and just 2% fat. With nearly no fat, the calories come almost entirely from sugar and milk protein.
Protein is still the strong point. A 150 g container gives 13 g, which is 26% of the daily value, for 117 calories. The 6 oz portion raises that to 14.7 g and 29% of the daily value. Few sweet snacks come close to that protein density.
The carbs are mostly sugars, 9.5 g of the 10.4 g per 100 g, with only 0.5 g of fiber. Some of that sugar is the lactose found in all yogurt, and the vanilla flavoring adds the rest. That's why the carb share here is so much higher than in plain Greek yogurt.
Sugar is the row to watch, sodium is not
A 150 g container carries 14.3 g of sugars, and the 6 oz portion carries 16.2 g. Fiber barely registers at 0.8 g per container, so nothing slows that sugar down. If you limit sugar, this is the number to check against other yogurts on the shelf, since fruit-on-the-bottom styles tend to push it higher.
Sodium is no concern here. A container has 51 mg, just 2% of the 2,300 mg daily value. Cholesterol is 3 mg per 100 g and saturated fat 0.1 g, so the nonfat version contributes very little of either.
The lowfat version is the real trade-off. A 150 g lowfat container comes to 143 calories with 3.8 g of fat, against 117 calories and 0.3 g of fat for nonfat. Protein holds at 13 g and sugars at 14.3 g in both. You pay about 26 extra calories for a creamier texture and get the same sugar.
Pair it with fiber, not more sugar
Vanilla Greek yogurt already tastes sweet, so adding honey or granola mostly adds more of what it has too much of. Fresh berries, chia seeds or a few nuts work better. They bring the fiber the yogurt lacks and add texture without doubling the sugar.
As a breakfast base, a container gives a solid start on protein for few calories, but on its own it may not keep you full for long. Pairing it with oats or whole-grain toast turns a snack into a meal. As an afternoon snack, a single container works well without extras.
Brands vary in sugar and texture, from Dannon and Zoi to fruit-on-the-bottom cups from Chobani, so read the label of the one you buy. BodyPal can log your bowl from a photo, which helps when toppings change from day to day.
How does vanilla Greek yogurt compare?
Here is nonfat vanilla Greek yogurt next to plain Greek yogurt, Fage 2% and regular yogurt, compared per 100 g and per usual serving.
Verdict: For the fewest calories and the most protein, plain Greek yogurt wins with 59 calories and 10.2 g of protein per 100 g, against 78 calories and 8.6 g for vanilla. Choose vanilla when you want it sweet without adding anything, and accept the extra sugar that comes with it.
Most popular vanilla Greek yogurt brands in the United States
5Chobani Mixed Berry on the Bottom Vanilla Greek Yogurt1 container · 150 g93 kcal
6Chobani Tropical Fruit on the Bottom Vanilla Greek Yogurt1 container · 150 g100 kcal
Label numbers cover different fat levels and added fruit or chia, so they sit above and below the nonfat figures above. Source: manufacturer labels / USDA FoodData Central.
Vanilla Greek yogurt FAQs
How many calories are in vanilla Greek yogurt?
A 150 g container of nonfat vanilla Greek yogurt has 117 calories. Per 100 g it is 78 calories.
Is vanilla Greek yogurt good for weight loss?
One 150 g container holds 117 calories, 13 g protein and 0.3 g fat, but also 14.3 g sugars because the vanilla version is sweetened.
How does vanilla Greek yogurt compare with plain Greek yogurt?
Nonfat vanilla Greek yogurt is 78 calories per 100 g, while Fage 2% plain Greek yogurt is 73 calories per 100 g.
How much protein is in vanilla Greek yogurt?
It has 8.6 g protein per 100 g, so a 150 g container gives about 13 g.
How many calories are in a 6 oz vanilla Greek yogurt?
A 6 oz portion (170 g) of nonfat vanilla Greek yogurt has 133 calories. It also gives 14.7 g of protein and 16.2 g of sugars, with only 0.3 g of fat.
How much sugar is in vanilla Greek yogurt?
A 150 g container has 14.3 g of sugars, or 9.5 g per 100 g. Part of it is natural milk sugar and the rest comes from the vanilla flavoring. Fiber is only 0.8 g.
Does lowfat vanilla Greek yogurt have more calories than nonfat?
Yes. A 150 g lowfat container has 143 calories and 3.8 g of fat, compared with 117 calories and 0.3 g of fat for nonfat. Protein is 13 g in both.
Is vanilla Greek yogurt high in sodium?
No. A 150 g container has 51 mg of sodium, which is 2% of the daily value. Even five containers add up to only 255 mg.
How many calories are in two containers of vanilla Greek yogurt?
Two 150 g containers of nonfat vanilla Greek yogurt come to 234 calories and 25.9 g of protein. That's a filling, high-protein snack if you skip sugary toppings.
