Greek Yogurt: Cup Conversions & Baking Substitutes
A US cup of greek yogurt (also called greek yoghurt) weighs 250 g. Working back the other way, 100 g is about 3/8 cup and 250 g is about 1 cup. Use the calculator for any amount in between.
💡 Tip: Scoop and level — don't press it down, or you'll pack in extra grams and skew your macros
What can I substitute for Greek yogurt — and how much?
Greek yogurt swaps in for several baking and cooking staples. Use these as a guide (amounts by volume):
| Instead of | Use Greek yogurt | Notes |
|---|---|---|
| Sour cream | 1:1 | Direct swap in dips, baking and toppings; slightly tangier |
| Mayonnaise | 1:1 | Great in dressings, slaws and chicken or tuna salad |
| Buttermilk | ¾ cup yogurt + ¼ cup milk | Thin to a pourable consistency |
| Oil (in baking) | Replace up to half, 1:1 | Moister, lighter crumb; don't replace all the fat |
| Cream cheese | 1:1, strained | Strain overnight for a thick, spreadable result |
| 1 egg (for moisture) | ¼ cup | Adds binding and moisture, not leavening |
| Heavy cream | 1:1 in sauces only | Adds richness but will not whip |
Greek Yogurt by weight: grams to cups
| Grams | Amount | Ounces |
|---|---|---|
| 50 | 1/4 cup | 1.76 |
| 100 | 3/8 cup | 3.53 |
| 113 | 1/2 cup | 3.99 |
| 150 | 5/8 cup | 5.29 |
| 170 | 2/3 cup | 6 |
| 200 | 3/4 cup | 7.05 |
| 225 | 7/8 cup | 7.94 |
| 250 | 1 cup | 8.82 |
| 300 | 1 1/4 cups | 10.6 |
| 400 | 1 5/8 cups | 14.1 |
| 500 | 2 cups | 17.6 |
Greek yogurt tub sizes in cups
Greek yogurt is sold in tubs labelled by weight. At 250 g per cup, the common sizes work out to:
| Tub size | Cups (approx) |
|---|---|
| 5.3 oz (150 g) single-serve | ~⅝ cup |
| 6 oz (170 g) | ~⅔ cup |
| 16 oz (450 g) | ~1¾ cups |
| 500 g | 2 cups |
| 32 oz (907 g) | ~3⅝ cups |
| 1 kg (1000 g) | 4 cups |
Greek Yogurt cup measurements, in grams
| Cups | Grams | Ounces |
|---|---|---|
| 1/4 | 62.5 | 2.2 |
| 1/3 | 83.3 | 2.94 |
| 1/2 | 125 | 4.41 |
| 2/3 | 167 | 5.88 |
| 3/4 | 188 | 6.61 |
| 1 | 250 | 8.82 |
| 1 1/4 | 313 | 11 |
| 1 1/2 | 375 | 13.2 |
| 2 | 500 | 17.6 |
There are 16 tablespoons in a cup, so one tablespoon of greek yogurt weighs roughly 15.6 g — and a teaspoon 5.21 g.
How greek yogurt compares with other liquids & dairy
At 250 g per cup, greek yogurt is the heaviest of the 14 liquids & dairy charted here — 14% heavier per cup than mayonnaise, the lightest at 220 g.
Substituting by volume shifts the weight: a cup of buttermilk in place of greek yogurt is about 5 g lighter, so convert to grams before swapping.
Frequently asked questions
- How many cups is 100g of greek yogurt?
- 100g of Greek yogurt is about ⅖ cup — just under ½ cup (or roughly ⅓ cup plus 1 tablespoon).
- How many cups is 170g of Greek yogurt?
- 170 grams of Greek yogurt is about ⅔ cup. (A standard single-serve tub is 5.3 oz / 150 g, just under ⅔ cup.)
- How many cups is 200g of Greek yogurt?
- 200 grams of Greek yogurt is about ¾ cup (0.8 cups).
- How many cups is 300g of Greek yogurt?
- 300 grams of Greek yogurt is 1¼ cups (about 1 cup + 3 tablespoons).
- How many cups is 400g of Greek yogurt?
- 400 grams of Greek yogurt is about 1⅗ cups (just under 1⅔ cups).
- How many ounces is 1 cup of Greek yogurt?
- 1 cup of Greek yogurt is about 8.8 ounces (250 grams).
- How many cups is a tub of Greek yogurt?
- A 5.3 oz (150 g) single-serve tub is about ⅝ cup, a 500 g tub is 2 cups, and a 1 kg tub is about 4 cups.
- How many cups is 500g of Greek yogurt?
- 500 grams of Greek yogurt is 2 cups.
- Can I substitute Greek yogurt for sour cream?
- Yes — Greek yogurt replaces sour cream 1:1 by volume in dips, baking and as a topping. It's tangier and higher in protein, and behaves the same in most recipes.
- Can I use Greek yogurt instead of oil in baking?
- You can replace up to half the oil with an equal amount of Greek yogurt for a moister, lighter crumb. Replacing all the fat can make baked goods dense, so keep some oil or butter.
- What can I substitute for Greek yogurt?
- Sour cream, plain whole-milk yogurt (strained), crème fraîche or mascarpone all work depending on the recipe. For dairy-free, use a thick coconut or soy yogurt.
- How many grams is 1 cup of greek yogurt?
- 1 US cup of greek yogurt weighs about 250 grams, or 8.82 ounces.
- How many cups is 225g of greek yogurt?
- 225 grams of greek yogurt is about 7/8 cup.
- How many cups is 250g of greek yogurt?
- 250 grams of greek yogurt is about 1 cup.