How many calories in Greek yogurt?

Plain full-fat Greek yogurt has 97 kcal per 100g with 9g of protein. 0% fat Greek yogurt has 57 kcal per 100g. Both are NOVA 1 when plain.

How many calories in yogurt and granola?

100g Greek yogurt with 40g granola has around 280 calories. The granola contributes 180+ kcal and is typically NOVA 4 (honey glaze, vegetable oil, sugar). The yogurt is the clean part.

Is frozen yogurt lower in calories than ice cream?

Similar — frozen yogurt has ~127 kcal/100g vs ~200 kcal for premium ice cream. But both are typically NOVA 4 ultra-processed. Don't assume frozen yogurt is 'healthy'.

Glucose: Very LowVaries

How Many Calories for Yogurt?

Q: What is the glycemic index of yogurt?

Yogurt has a glycemic index of 14, which is classified as Low GI. Plain Greek yogurt has very low glucose impact - just 4g carbs per 100g with high protein and fat to slow digestion. Flavoured yogurts can have 15-18g sugar per 125g pot, causing a more significant blood sugar response. Frozen yogurt is similar to flavoured at ~22g carbs per 100g.

A 100g serving of plain Greek yogurt contains 97 calories. Yogurt ranges from NOVA 1 (plain) to NOVA 4 (flavoured with sweeteners and thickeners) - the type matters more than the brand.

Calories by preparation

Method	Calories	Protein	Fat	Carbs	NOVA
Plain Greek yogurt (100g)High protein, low sugar — the cleanest option	97	9g	5g	4g	1
0% fat Greek yogurt (100g)Lower calories but check ingredients — some 0% brands add thickeners	57	10.3g	0.3g	4g	1
Flavoured yogurt (125g pot)Often 3-4x the sugar of plain yogurtMost flavoured yogurts add sugar, modified starch, flavourings, and sweeteners — NOVA 4	120	5.5g	3g	18g	4
Yogurt & granola (100g yogurt + 40g granola)Granola is the calorie trap — 40g adds 180+ kcalMost shop-bought granola is NOVA 4 — honey glazes, vegetable oils, sugar. Yogurt itself is NOVA 1.	280	11g	12g	32g	—
Frozen yogurt (100g)Similar calories to ice cream, marketed as healthier but usually UPFAlmost always NOVA 4 — emulsifiers, stabilisers, flavourings, sweeteners	127	3.5g	3g	22g	4

Nutrition per 100g

Nutrient	Per 100g	Per serving
Energy	97 kcal / 406 kJ	97 kcal
Protein	9g	9g
Carbohydrates	4g	4g
of which sugars	4g	—
Fat	5g	5g
of which saturated	3.2g	—
Fibre	0g	—
Salt	0.1g	—

Serving size: 1 pot plain Greek yogurt (~100g) · Source: Tesco product page, October 2025

Glucose impact

Glycemic Index

Very Low

Glucose risk

Plain Greek yogurt has very low glucose impact - just 4g carbs per 100g with high protein and fat to slow digestion. Flavoured yogurts can have 15-18g sugar per 125g pot, causing a more significant blood sugar response. Frozen yogurt is similar to flavoured at ~22g carbs per 100g.

Processing level

It depends - NOVA 1 (plain) to NOVA 4 (flavoured)

Plain yoghurt made from milk and live cultures is NOVA 1 - an unprocessed food. Fage Total 0% and Tesco Greek Style Natural are both NOVA 1. Flavoured yoghurts with added sugar, modified starch, sweeteners (sucralose, acesulfame K), oligofructose, and flavourings are NOVA 4. The gap is enormous: plain yoghurt has 1 ingredient, flavoured yoghurt can have 15+.

Yogurt at Tesco

Source: Tesco product page, October 2025

Fage Total 0% Greek Yoghurt 500G

£3.00*NOVA 1 (unprocessed)

Tesco Greek Style Natural Yoghurt 500G

£1.10*NOVA 1 (unprocessed)

Yeo Valley Organic Natural Yoghurt 500G

£2.10*NOVA 1 (unprocessed)

*Prices were correct at the time of collection and may have since changed. Check Tesco.com for current pricing.

What to watch for when shopping

The biggest trap is flavoured yogurt marketed as healthy - a 125g Muller Corner can have 15g of sugar and multiple NOVA 4 additives. Plain Greek yogurt (Fage, Tesco own-brand) is NOVA 1 with 0g added sugar. The 0% fat versions are still NOVA 1 and have fewer calories (57 kcal/100g) but check for thickeners in some brands.

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