How much protein is in 4 oz of greek yogurt, nonfat, plain?

A 4 oz (113g) serving of greek yogurt, nonfat, plain provides 11.6g of protein and 67 calories, along with 4.1g of carbohydrates and 0.5g of fat.

How much greek yogurt, nonfat, plain do I need to get 30g of protein?

To get 30 grams of protein from greek yogurt, nonfat, plain, you need 10.4 oz (294 grams), which contains approximately 173 calories.

100 grams of greek yogurt, nonfat, plain contains 10.2g of protein (59 kcal). One full pound (16 oz / 454g) contains 46.3g of protein (268 kcal).

USDA FoodData Central breakdown in US ounces and grams — plus exact portions to hit your per-meal protein target.

USDA Per-Serving & 30g Target

4 oz = 11.6g Protein (67 kcal)

To hit 30g of protein from greek yogurt, nonfat, plain, measure 10.4 oz (294 g) for ~173 calories.

Per 4 oz (113g US)

11.6g P

67 kcal · 4.1g C · 0.5g F

Per 100 Grams

10.2g P

59 kcal · 3.6g C · 0.4g F

Per 1 Pound (16 oz)

46.3g P

268 kcal total

30g Protein Portion

10.4 oz

294g · 173 kcal

Portion Target Table

Protein Goal	US Ounces (oz)	Grams (g)	Calories	Carbs / Fat
20g Protein	6.9 oz	196 g	116 kcal	7.1g C · 0.8g F
30g Protein	10.4 oz	294 g	173 kcal	10.6g C · 1.2g F
40g Protein	13.8 oz	392 g	231 kcal	14.1g C · 1.6g F
50g Protein	17.3 oz	490 g	289 kcal	17.6g C · 2g F