Dairy & Eggs
Greek Yogurt Conversion
Greek Yogurt weighs 245g per US cup.
| Amount | Grams | Ounces |
|---|---|---|
| 1 cup | 245.0 g | 8.64 oz |
| 1/2 cup | 122.5 g | 4.32 oz |
| 1/4 cup | 61.3 g | 2.16 oz |
| 1 tbsp | 15.3 g | 0.54 oz |
| 1 tsp | 5.1 g | 0.18 oz |
| 100 g | 100.0 g | 3.53 oz |
Need a different amount? Use the full Ingredient Converter tool.
Greek yogurt weighs 245 grams per cup — the same figure as plain yogurt — despite being noticeably thicker, because straining off much of the whey (the liquid part of fermented milk) concentrates the remaining protein and fat solids even as it removes overall liquid weight, roughly balancing the two effects out to a similar cup weight.
That straining step is also what gives Greek yogurt its significantly higher protein content compared to plain yogurt — a real, measurable nutritional difference, not just a marketing distinction, since removing whey concentrates the milk proteins that remain behind in the thicker strained yogurt.
Greek yogurt has become one of the closer, more reliable substitutes on this whole site for sour cream specifically — its tang and thickness are close enough that many cooks use it as a permanent lower-fat alternative in dips, baking, and toppings rather than treating it as a compromise substitute only for emergencies.
Greek yogurt's straining process — removing much of the whey that regular yogurt retains — is exactly why it weighs more per cup (245g) than plain yogurt (245g is close, but Greek yogurt's thicker consistency packs more solids into the same volume) and why it works as a substitute for sour cream in some recipes but not always for milk, since the two have very different water content despite both being cultured dairy.
Straining off the whey concentrates Greek yogurt's protein well above regular yogurt's, which is a real, measurable nutritional gain from that extra step rather than a marketing add-on.
Its thicker texture makes it a common lower-fat substitute for mayonnaise or sour cream in dips and dressings.
The liquid whey that sometimes pools on top after a few days isn't spoilage — it's simply separation, and can be stirred back in.
How long does it last?
Storage & shelf life →
Frequently asked questions
Why is Greek yogurt thicker than plain yogurt if they weigh the same per cup?
Straining removes much of the liquid whey, concentrating the remaining protein and fat into a thicker texture — that concentration effect roughly offsets the liquid weight lost during straining, so both land at a similar overall cup weight despite the clear texture difference.
Is Greek yogurt actually higher in protein than plain yogurt?
Yes, genuinely — straining removes whey, and what's left behind is more concentrated in milk protein, giving Greek yogurt a real, measurable protein advantage over plain yogurt per equivalent serving, not just a marketing claim.
Is Greek yogurt a near-perfect substitute for sour cream?
About as close as a substitute gets on this site — most people stirring it into a taco bowl or a baked dip genuinely can't pick out the switch, and the only thing giving it away tends to be a slightly lighter, less silky mouthfeel where sour cream's extra fat would normally register.
Does full-fat Greek yogurt weigh differently than non-fat Greek yogurt?
Only marginally — fat is a relatively small percentage of yogurt's overall composition either way, so this figure applies reasonably well across the fat-content range sold in stores.
Can Greek yogurt be frozen?
It can, though the texture turns notably grainy on thawing, similar to plain yogurt — best reserved for smoothies or baking after freezing rather than as a cold topping, where the change in texture is more noticeable.