Yogurt: Cups to Grams
1 cup of yogurt weighs about 245 grams. Convert any amount instantly below.
Yogurt conversion chart
| Cups | Grams | Ounces | Tablespoons |
|---|---|---|---|
| 1/8 cup | 30.6 g | 1.1 oz | 2 tbsp |
| 1/4 cup | 61.3 g | 2.2 oz | 4 tbsp |
| 1/3 cup | 81.7 g | 2.9 oz | 5.3 tbsp |
| 1/2 cup | 122.5 g | 4.3 oz | 8 tbsp |
| 2/3 cup | 163.3 g | 5.8 oz | 10.7 tbsp |
| 3/4 cup | 183.8 g | 6.5 oz | 12 tbsp |
| 1 cup | 245 g | 8.6 oz | 16 tbsp |
| 1 1/4 cup | 306.3 g | 10.8 oz | 20 tbsp |
| 1 1/3 cup | 326.7 g | 11.5 oz | 21.3 tbsp |
| 1 1/2 cup | 367.5 g | 13 oz | 24 tbsp |
| 1 3/4 cup | 428.8 g | 15.1 oz | 28 tbsp |
| 2 cup | 490 g | 17.3 oz | 32 tbsp |
| 3 cup | 735 g | 25.9 oz | 48 tbsp |
Based on 245 g per US cup. Weights vary with brand and measuring method — for precise baking, use a scale.
Grams to cups: yogurt
Working backwards from a weight? Here is how common gram amounts of yogurt convert to cups (at 245 g per cup).
| Grams | Cups | Tablespoons | Ounces |
|---|---|---|---|
| 10 g | 0.04 cups | 0.7 tbsp | 0.4 oz |
| 25 g | 0.1 cups | 1.6 tbsp | 0.9 oz |
| 50 g | 0.2 cups | 3.3 tbsp | 1.8 oz |
| 75 g | 0.31 cups | 4.9 tbsp | 2.6 oz |
| 100 g | 0.41 cups | 6.5 tbsp | 3.5 oz |
| 125 g | 0.51 cups | 8.2 tbsp | 4.4 oz |
| 150 g | 0.61 cups | 9.8 tbsp | 5.3 oz |
| 200 g | 0.82 cups | 13.1 tbsp | 7.1 oz |
| 250 g | 1.02 cups | 16.3 tbsp | 8.8 oz |
| 300 g | 1.22 cups | 19.6 tbsp | 10.6 oz |
| 500 g | 2.04 cups | 32.7 tbsp | 17.6 oz |
Measuring yogurt accurately
Spoon yogurt into a dry cup and tap gently to settle it, pressing out air gaps before leveling the surface. Thick Greek styles trap more air than runny ones, so weighing 245g per cup keeps your bakes and marinades consistent across brands.
Greek, skyr, kefir or frozen: what a cup of each yogurt weighs
The surprise in the yogurt aisle is how little the style matters on a scale. 1 cup of plain yogurt is about 245 g whether it is whole-milk, low-fat or nonfat — USDA publishes the same measured cup for all three — and the strained styles land within a few grams of it. Thick is not heavy: Greek yogurt and skyr have much of their whey strained out, yet a cup of either weighs the same to slightly less than a cup of regular yogurt. For reference, yogurt's 245 g sits just above milk's 240 g and water's 237 g — fermenting milk barely changes its density, and neither does straining it.
| Yogurt | 1 US cup | 1/2 cup | 1/4 cup | 100 g = |
|---|---|---|---|---|
| Plain yogurt — whole, low-fat or nonfat (this page) | 245 g | 122.5 g | 61.3 g | 0.41 cups |
| Greek yogurt — brand labels (Fage, Chobani) | 227 g | 113.5 g | 56.8 g | 0.44 cups |
| Greek yogurt — USDA measured | 245 g | 122.5 g | 61.3 g | 0.41 cups |
| Skyr / Icelandic yogurt (label figure) | 227 g | 113.5 g | 56.8 g | 0.44 cups |
| Kefir (pourable) | 243 g | 121.5 g | 60.8 g | 0.41 cups |
| Frozen yogurt, hard-packed | ~174 g | ~87 g | ~43.5 g | 0.57 cups |
| Frozen yogurt, soft-serve | ~144 g | ~72 g | ~36 g | 0.69 cups |
Sources: USDA FoodData Central measured cup portions (plain yogurt #171284 whole / #170886 low fat / #170887 skim; kefir #170904; Greek per USDA's survey database, food code 11411400; frozen yogurt USDA hard-packed and soft-serve entries). Greek and skyr label figures are Fage, Chobani and Siggi's serving weights (3/4 cup = 170 g). Half-cup, quarter-cup and 100 g columns are computed from the cup weight.
The one genuine disagreement in the table is Greek yogurt, and it is worth understanding rather than averaging. USDA's lab fills a measuring cup and gets 245 g — identical to unstrained yogurt, which makes sense: strained yogurt is concentrated milk, and milk solids are scarcely denser than the whey that left. Brand labels print 3/4 cup = 170 g (227 g per cup, the old 8-oz convention King Arthur's chart also uses) — and a home-scooped cup of thick Greek yogurt really can come up that light, because the stiff paste bridges and traps air pockets where pourable yogurt settles flat. The whole spread is about 7%: spoon it in, press out the gaps and level, and the chart above holds; weigh when the ratio matters.
The rows that break the pattern do it for opposite reasons. Kefir barely breaks it at all: drinkable and thin, it weighs 243 g per cup (USDA) and measures like milk, in a liquid cup at eye level. Frozen yogurt is the true outlier — churning folds in air, so a hard-packed cup weighs about 174 g and soft-serve only about 144 g, the same air that makes a cup of whipped cream weigh half a cup of liquid cream. And because every spoonable dairy here sits in a narrow 227–245 g band, yogurt swaps cup for cup or gram for gram with sour cream (230 g) and buttermilk — the two answers agree; the ingredient substitution chart covers which of those swaps also changes the chemistry.
Yogurt container sizes in grams — and how many make a cup
Recipes ask for cups; yogurt arrives in containers. US singles come in four standard fills, and none of them is exactly a measured cup of yogurt:
| Container | Label weight | ≈ US cups |
|---|---|---|
| 4 oz kids' cup | 113 g | 0.46 cups |
| 5.3 oz Greek single-serve | 150 g | 0.61 cups |
| 6 oz single-serve | 170 g | 0.69 cups |
| 7 oz single (Fage) | 200 g | 0.82 cups |
| 8 oz cup | 227 g | 0.93 cups |
| 32 oz (2 lb) tub | 907 g | 3.7 cups |
Label fill weights as printed on US containers (USDA container portions and brand labels). Cup equivalents are computed at 245 g per cup.
The near-miss worth knowing: an 8 oz container is not quite a cup of yogurt — 227 g against a measured 245 g, about a heaped tablespoon short. That gap is harmless in pancakes or a marinade and worth closing in anything set or custardy. The Greek-style 5.3 oz single (150 g) is a generous half-cup, so "1 cup yogurt" means about a container and a half; the classic 6 oz cup (170 g) is exactly the 3/4-cup serving printed on Greek labels; and a 32 oz tub holds about 3.7 cups. Working backwards from what is left in the tub? The grams to cups converter takes any weight straight off the scale.
Frequently asked questions
How many grams is 1 cup of yogurt?
1 US cup of yogurt weighs about 245 grams.
How many grams is 3/4 cup of yogurt?
Three quarters of a US cup of yogurt is about 183.8 grams (12 tablespoons).
How many grams is 2/3 cup of yogurt?
2/3 of a US cup of yogurt is about 163.3 grams.
How many grams is 1/2 cup of yogurt?
Half a US cup of yogurt is about 122.5 grams — half of the 245 g in a full cup.
How many grams is 1/3 cup of yogurt?
A third of a US cup of yogurt is about 81.7 grams.
How many grams is 1/4 cup of yogurt?
A quarter US cup of yogurt is about 61.3 grams (4 tablespoons).
How many grams is 1 tablespoon of yogurt?
1 tablespoon of yogurt is about 15.3 grams (a cup is 16 tablespoons).
How many grams is 1 1/4 cups of yogurt?
1 1/4 US cups of yogurt weigh about 306.3 grams.
How many grams is 1 1/2 cups of yogurt?
1 1/2 US cups of yogurt weigh about 367.5 grams — one full cup (245 g) plus half a cup (122.5 g).
How many grams is 2 cups of yogurt?
2 US cups of yogurt weigh about 490 grams.
How many cups is 100 grams of yogurt?
100 grams of yogurt is about 0.41 cups.
How many cups is 250 grams of yogurt?
250 grams of yogurt is about 1.02 cups (at 245 g per cup).
How many cups is 500 grams of yogurt?
500 grams of yogurt is about 2.04 cups.
How many grams is 1 cup of Greek yogurt?
Between about 227 and 245 grams, depending on who measured. Every major brand label — Fage, Chobani and Siggi's alike — prints a serving of 3/4 cup = 170 g, which works out to 227 g per cup (the same figure King Arthur's ingredient chart uses), while USDA's measured portion for plain whole-milk Greek yogurt is 245 g, identical to regular yogurt. The 7% spread is smaller than the difference the spoon makes, so use this page's 245 g chart for either style, and weigh when the ratio matters.
Does Greek yogurt weigh more than regular yogurt per cup?
No — thick is not heavy. Straining removes watery whey, and what remains is barely denser than what went in: USDA measures both Greek and regular yogurt at the same 245 g per cup, and brand labels actually put Greek slightly lighter (227 g per cup), because the stiff paste bridges and traps air pockets when spooned into a cup where pourable yogurt settles flat. What straining really changes is concentration — roughly double the protein per gram — not the weight of a cup.
Is an 8 oz container of yogurt the same as 1 cup?
Nearly, but not exactly. An 8 oz container holds 227 g of yogurt, while a measured US cup weighs about 245 g (USDA) — so one container comes up about a heaped tablespoon short of a true cup. For muffins, smoothies and marinades, tip the container in and call it a cup; for a cheesecake or a set yogurt dessert where the dairy ratio matters, add a spoonful or weigh 245 g.
How many single-serve yogurt containers make 1 cup?
One 8 oz container is essentially a cup (227 g against a measured 245 g). The Greek-style 5.3 oz single holds 150 g — about 0.61 cup, a generous half-cup — so a recipe wanting 1 cup takes about a container and a half. The classic 6 oz single is 170 g, exactly the 3/4-cup serving Greek labels print, and a 32 oz tub holds about 3.7 cups.
How many grams is 1 cup of kefir?
About 243 grams — USDA's measured cup for lowfat kefir, and for kitchen purposes the same as yogurt's 245 g and milk's 240 g. Kefir is drinkable fermented milk, so unlike spoonable yogurt it pours and measures like a liquid: read it at eye level in a liquid measuring cup, or weigh it. It also stands in for buttermilk cup for cup — America's Test Kitchen rates it one of the closest substitutes.
How much does a cup of frozen yogurt weigh?
About 174 grams hard-packed (USDA; the survey database lists 175 g) and only about 144 g for soft-serve — far below the 245 g of a cup of regular yogurt. Freezing removes nothing; churning adds air, and soft-serve carries the most of it. It is the same volume-versus-weight trap as whipped cream: churn and freeze a cup of yogurt and you get well over a cup of frozen yogurt.
Other dairy & fats
See the full dairy & fats conversion chart →