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Greek Yogurt Grams to Cups Converter & Chart (g to cups)
One US cup of plain Greek yogurt weighs 245 grams (8.64 oz), while 100 grams of Greek yogurt equals approximately 0.41 cups (about 6.5 tablespoons or slightly over 1/3 cup). Because Greek yogurt is strained to remove liquid whey, it has a thick, dense consistency that weighs significantly more by volume than light powders like flour (120g/cup) or even plain unstrained yogurt (240g/cup). Use our calculator and complete reference chart below to convert any recipe between grams and cups.
Greek Yogurt Grams to Cups Calculator
Cup Equivalent:
0.41 US Cups (~6.5 tbsp)
Related Measurement Converters:
Master Grams to Cups
Cups to Grams (Reverse)
100g to Cups
150g to Cups
200g to Cups
250g to Cups
Grams to Tablespoon
Greek Yogurt Conversion Chart: Grams to Cups & Spoons
Because Greek yogurt is often sold in individual tubs (typically 150g or 170g / 5.3 oz), cooks frequently need to convert recipe volumes into container portions. The chart below gives exact culinary equivalents:
| Weight (Grams) | US Customary Cups | Tablespoons (tbsp) | Ounces (oz) | Practical Kitchen Equivalent |
|---|---|---|---|---|
| 30 g | 0.12 cup | 2.0 tbsp | 1.06 oz | 2 generous tablespoons |
| 50 g | 0.20 cup | 3.3 tbsp | 1.76 oz | Roughly 3 tablespoons plus 1 tsp |
| 100 g | 0.41 cup | 6.5 tbsp | 3.53 oz | Just under 1/2 cup (or 1/3 cup + 1 tbsp) |
| 120 g | 0.49 cup | 7.8 tbsp | 4.23 oz | Almost exactly 1/2 cup |
| 150 g | 0.61 cup | 9.8 tbsp | 5.29 oz | Standard single-serve tub (approx. 5/8 cup) |
| 170 g | 0.69 cup | 11.1 tbsp | 6.00 oz | US 5.3 oz Chobani/Fage tub (~2/3 cup) |
| 200 g | 0.82 cup | 13.1 tbsp | 7.05 oz | Roughly 3/4 cup + 1 tablespoon |
| 245 g | 1.00 cup | 16.0 tbsp | 8.64 oz | Exactly 1 full level US cup |
| 250 g | 1.02 cup | 16.3 tbsp | 8.82 oz | 1 metric cup equivalent (1 cup + 1 tsp) |
| 300 g | 1.22 cup | 19.6 tbsp | 10.58 oz | 1 1/4 cups minus 1 teaspoon |
| 400 g | 1.63 cup | 26.1 tbsp | 14.11 oz | 1 2/3 cups (approx. 14 oz tub) |
| 500 g | 2.04 cup | 32.7 tbsp | 17.64 oz | Just over 2 cups (half kilogram tub) |
Greek Yogurt vs. Regular Yogurt: Why Density Matters
Standard unstrained yogurt contains high quantities of whey (liquid water), weighing about 240g per cup. Greek yogurt undergoes a triple-straining centrifugation process that eliminates whey, yielding concentrated casein proteins and milk fats. As a result:
- Density: Greek yogurt averages 1.03 to 1.05 g/ml, placing 1 US cup right at 245 grams.
- Baking Substitution: If substituting Greek yogurt for sour cream (225g/cup) or buttermilk (242g/cup), expect batter to require 1 to 2 tablespoons of extra liquid to account for Greek yogurt’s reduced water content.
- Tub Sizes: In the United States, popular single-serve brands (like Fage Total or Chobani) package yogurt in 5.3 oz (150g to 170g) portions, which convert to approximately 2/3 cup.
Frequently Asked Questions
How many cups is 170g of Greek yogurt?
170 grams of Greek yogurt equals approximately 0.69 cups, or roughly 2/3 cup plus 1 teaspoon (about 11 tablespoons). This is the exact volume of a standard 5.3 oz single-serve tub.
How many grams is 1/2 cup of Greek yogurt?
One-half cup (1/2 cup) of Greek yogurt weighs 122.5 grams (4.32 ounces or 8 tablespoons).
How many cups is 100 grams of Greek yogurt?
100 grams of Greek yogurt equals 0.41 US cups, which is about 6 1/2 tablespoons or slightly under 1/2 cup.
Can I substitute Greek yogurt for butter in baking?
Yes. In muffins, quick breads, and pancakes, you can replace half the butter with Greek yogurt at a 1:1 ratio by volume (1/2 cup butter = 1/2 cup Greek yogurt, or 122.5g).