Cups → Grams
Grams → Cups
About the 285g Standard
Base measurement: 1 cup full-fat Greek yogurt = 285g at room temperature
Why weights vary:
- Brand thickness: 275g (Oikos non-fat) to 295g (Siggi's Icelandic)
- Temperature: Cold yogurt from fridge weighs ~3% more (293g vs 285g)
- Fat content: Non-fat versions are slightly lighter
For accurate baking: Use 285g as standard. If using a new brand, weigh your first measurement. ±10g difference won't significantly affect most recipes.
Choose Your Use Case
Baking & Cooking
Substitutions, recipes, health benefits
Package Sizes
Store containers, portion planning
Brand Comparison
Fage, Chobani, Oikos weights
Greek Yogurt in Baking - Complete Guide
Why Use Greek Yogurt in Baking?
Post-Workout
1/2 cup = 14g protein
Perfect recovery portionHealthy Muffins
Replace 1/2 cup oil
Save 400 calories!Creamy Dressings
Ranch without guilt
75% less fatGreek Yogurt vs Regular Yogurt: Weight Differences
| Type | 1 Cup | 1/2 Cup | 1/3 Cup | 1/4 Cup |
|---|---|---|---|---|
| Greek Yogurt | 285g | 142g | 95g | 71g |
| Regular Yogurt | 245g | 123g | 82g | 61g |
Never use regular yogurt measurements for Greek yogurt - it's 16% denser! Need regular milk conversions?
Smart Substitution Guide
Golden Rule: Greek yogurt can replace butter, oil, or sour cream - but ratios vary!
| Replace This... | With Greek Yogurt | Health Win |
|---|---|---|
|
1 cup butter (227g) Need conversions? See butter converter |
1/2 cup Greek yogurt (142g) + 1/2 cup butter | -400 calories, +7g protein |
|
1 cup oil (218g) Check universal converter |
3/4 cup Greek yogurt (214g) | -800 calories, +15g protein |
|
1 cup sour cream (240g) Compare at sour cream converter |
1 cup Greek yogurt (285g) - 1:1 ratio | -225 calories, +15g protein |
⚠️ Important: Greek Yogurt and Heat
Greek yogurt will curdle if heated too quickly.
- Always bring to room temperature first
- Add hot liquids gradually (tempering)
- Or stir in 1 tbsp flour per cup before heating
- Best for: cold applications, baking (where proteins set), or gentle warming
Real Recipe: Greek Yogurt Banana Bread
This healthy version saves 200 calories per slice!
- • 1/2 cup (142g) Greek yogurt - replaces 1/2 cup oil
- • 2 cups (250g) all-purpose flour
- • 3/4 cup (150g) granulated sugar
- • 3 large eggs (150g)
- • 3 ripe bananas (350g)
Pro tip: Bring Greek yogurt to room temperature for easier mixing. Need to convert oven temp? Use our temperature converter.
Quick Nutrition Win: Greek vs Sour Cream (per cup)
220 vs 445 ⬇️50%
20g vs 5g ⬆️300%
20% vs 13% DV ⬆️
Package Size Guide - Store to Recipe
Common Container Sizes
| Package Size | Equals (Cups) | Equals (Fraction) | Typical Use |
|---|---|---|---|
| 100g (Single serve) | 0.35 cups | ~1/3 cup | Snack, smoothie |
| 150g (Large single) | 0.53 cups | ~1/2 cup | Breakfast parfait |
| 200g (Most common) | 0.70 cups | ~2/3 cup | Single recipe use |
| 500g (Family tub) | 1.75 cups | 1 3/4 cups | Multiple recipes |
| 1kg (Large tub) | 3.51 cups | 3 1/2 cups | Bulk cooking |
Converting International Recipes
Common European recipe amounts:
- 125g = 0.44 cups (~1/2 cup) - Perfect for single-layer cakes
- 250g = 0.88 cups (~7/8 cup) - Standard for yogurt cakes
- 300g = 1.05 cups (~1 cup) - Common in German recipes
- 400g = 1.40 cups - Family-size bakes
Why metric is better: 200g is always 200g, but "1 cup" can vary 240-295g depending on product density.
Brand Weight Comparison
| Brand | Type | 100g Package | Weight per Cup | Notes |
|---|---|---|---|---|
| Fage Total | Full-fat | = 0.34 cups | 290g | Extra thick, Greek-style |
| Chobani | Whole milk | = 0.35 cups | 285g | Standard, our base measurement |
| Oikos | Triple Zero | = 0.36 cups | 275g | Non-fat, slightly lighter |
| Siggi's | Icelandic skyr | = 0.34 cups | 295g | Thickest consistency |
| Store Brand | 2% fat | = 0.36 cups | 280g | Average across major retailers |
Recommendation: For baking consistency, stick with one brand. If switching brands, weigh your first measurement to adjust. The 5-10g difference won't ruin most recipes.
Complete Conversion Chart
| Cups | Grams | Tablespoons | Grams | Cups |
|---|---|---|---|---|
| 1/4 cup | 71g | 4 tbsp | 50g | 0.175 cups |
| 1/3 cup | 95g | 5.5 tbsp | 100g | 0.351 cups |
| 1/2 cup | 142g | 8 tbsp | 150g | 0.526 cups |
| 2/3 cup | 190g | 11 tbsp | 200g | 0.702 cups |
| 3/4 cup | 214g | 12 tbsp | 250g | 0.877 cups |
| 1 cup | 285g | 16 tbsp | 300g | 1.053 cups |
| 1.5 cups | 428g | - | 500g | 1.754 cups |
| 2 cups | 570g | - | 1kg | 3.509 cups |
Critical Baking Tips
Temperature Matters
- Room temp Greek yogurt: ~275g/cup
- Cold from fridge: ~285g/cup
- Never microwave - will curdle!
Pan Size Tip
Recipes with Greek yogurt may need smaller pans due to less rise. Check our pan size converter.
Frequently Asked Questions
Why is 1/2 cup the most common measurement?
Most muffin and quick bread recipes call for 1/2 cup oil or butter, making 1/2 cup (142g) the perfect substitution amount. It's also a standard single-serving size for smoothies and parfaits.
How many cups is 200 grams of Greek yogurt?
200g of Greek yogurt equals 0.70 cups, or approximately 2/3 cup. This is the most common single-serve container size in many countries.
Is 100g of Greek yogurt the same as 100ml?
No, Greek yogurt is denser than water. 100g of Greek yogurt equals approximately 83ml (not 100ml). The density of Greek yogurt is about 1.2g/ml, meaning it weighs more than an equal volume of water.
My Greek yogurt curdled when heated - why?
Greek yogurt's high protein content makes it curdle when heated too quickly. To prevent: bring to room temperature first, temper by adding hot liquid gradually, or stir in 1 tablespoon flour per cup before heating. Best for cold applications or baking where proteins set gradually.
Is Greek yogurt good for weight loss baking?
Yes! Greek yogurt reduces calories by 50-75% when replacing butter/oil, adds satiety-boosting protein (20g per cup), and keeps baked goods moist. Using 1/2 cup (142g) Greek yogurt instead of butter saves approximately 400 calories.
Does Greek yogurt vs regular yogurt weight differ?
Yes, significantly. Greek yogurt (285g/cup) is 16% denser than regular yogurt (245g/cup) because Greek yogurt is strained to remove whey. Never substitute measurements 1:1 - if a recipe calls for 1 cup regular yogurt (245g) and you use Greek, you'll need to use only 6/7 cup (205g) to match the weight.
Can diabetics use Greek yogurt in baking?
Excellent choice! Greek yogurt has lower carbs than milk, high protein to slow glucose absorption, and creates moist results without added sugars. Always choose plain, unsweetened varieties.
Why do European recipes use grams for yogurt?
European recipes use weight (grams) because it's more accurate than volume. Yogurt density varies by brand and fat content, so 200g is always 200g, but "1 cup" could be 240-295g depending on the product.
Complete Your Baking Toolkit
Pro Tip for Healthy Bakers
Start with replacing HALF the fat with Greek yogurt. Once comfortable, try 3/4 replacement. Full replacement works best in muffins and quick breads where moisture is key!