Plain yogurt: weights & conversions
A US cup of plain yogurt weighs about 245 g. 100 g is 61 calories and 3.5 g of protein.
Also written as: yogurt, whole milk yogurt.
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1 cup of plain yogurt is about 245 grams.
Cups to grams
What each measure of plain yogurt weighs, from the cup weight above.
| Volume | Grams | Ounces |
|---|---|---|
| 1 cup | 245 g | 8.64 oz |
| 3/4 cup | 184 g | |
| 2/3 cup | 163 g | |
| 1/2 cup | 123 g | |
| 1/3 cup | 81.7 g | |
| 1/4 cup | 61.3 g | |
| 1 tablespoon | 15.3 g | |
| 1 teaspoon | 5.1 g |
Ounces and pounds
The weights an older recipe card is most likely to use.
| Weight | Grams | Ounces |
|---|---|---|
| 1 oz | 28.3 g | |
| 4 oz (1/4 lb) | 113 g | |
| 8 oz (1/2 lb) | 227 g | |
| 1 lb | 454 g | |
| 100 g | 100 g |
Nutrition
Per 100 g of edible portion, transcribed from USDA reference data, and scaled to the measures above.
| Measure | Calories | Protein | Fat | Carbs | Fiber | Sodium |
|---|---|---|---|---|---|---|
| Per 100 g (100 g) | 61 | 3.5 g | 3.25 g | 4.7 g | 0 g | 46 mg |
| Per cup (245 g) | 149 | 8.58 g | 7.96 g | 11.5 g | 0 g | 113 mg |
| Per tablespoon (15.3 g) | 9 | 0.54 g | 0.5 g | 0.72 g | 0 g | 7 mg |
| Per 4 oz (113 g) | 69 | 3.97 g | 3.69 g | 5.33 g | 0 g | 52 mg |
Using plain yogurt in a recipe?
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Cook with plain yogurtButter Chicken (Murgh Makhani)Read this free recipe →If you have run out
- Sour cream, measure for measure.
- Buttermilk, where the batter can take the extra liquid.
Free recipes that use plain yogurt
From our starter library — free to read, free to save into your own cookbook.
Common questions
- How many grams are in a cup of plain yogurt?
- One US cup of plain yogurt weighs about 245 g (8.64 oz). A tablespoon is about 15.3 g and a teaspoon about 5.1 g.
- How many cups is 100 g of plain yogurt?
- 100 g of plain yogurt is about 0.41 cups — near enough to 3/8 of a cup in a measuring cup.
- How many calories are in plain yogurt?
- Plain yogurt has about 61 calories per 100 g, which works out to roughly 149 calories a cup.
- What can I use instead of plain yogurt?
- Sour cream, measure for measure. Or: Buttermilk, where the batter can take the extra liquid.