Yogurt (plain): Grams to Cups
1 cup of yogurt (plain) = 245 grams
One US cup of yogurt (plain) weighs 245 grams. One 250 ml metric cup — the one used in the UK, Australia, New Zealand and Canada — holds 259 grams. To convert any weight, divide the grams by the figure for your cup.
Plain whole-milk yogurt weighs 245 g per cup (USDA FoodData Central); King Arthur Baking rounds it to 227 g. Strained styles are denser and weigh a little less per cup because they hold less air-free liquid.
Why the two references disagree
USDA FoodData Central records 245 g for a cup (8 fl oz) of plain whole-milk yogurt, which is what you get when a spoonable yogurt is poured and settled into a liquid measure. King Arthur Baking lists 227 g, the same 8 oz it uses for milk, water and sour cream — a round figure rather than a measurement of yogurt specifically. This site uses 245 g because a cup of stirred yogurt really does weigh more than water: it carries milk solids and, in many brands, added sugar.
The gap is 18 g per cup, about 7%. In a loaf cake or muffins that is within what the batter tolerates; in a marinade or smoothie it is irrelevant.
How to measure it
Stir the yogurt smooth in its tub first. Yogurt that has set in the pot holds pockets of whey and air, and a spoonful lifted straight out does not fill a cup the same way twice. Spoon the stirred yogurt into a dry measuring cup and level it with a knife, or better, weigh it into the bowl.
For common amounts at 245 g per cup: 100 g is about 0.41 cups (a generous ⅓ cup), 150 g is about 0.61 cups (a little under ⅔ cup), 200 g is about 0.82 cups and 250 g is just over 1 cup. A 32 oz (907 g) tub holds about 3⅔ cups.
Low-fat, flavoured and Greek
Low-fat and nonfat plain yogurts are within a few grams of whole-milk yogurt per cup, so the same conversion works. Fruit-on-the-bottom and sweetened yogurts are slightly heavier because of the sugar. Greek and other strained yogurts are thick enough to hold air when spooned, so they weigh less per cup — see the Greek yogurt page, which uses 227 g.
Where the 245 g figure comes from
- USDA FoodData Central: 1 cup (8 fl oz) of “Yogurt, plain, whole milk” = 245 g (FDC ID 171284)
- King Arthur Baking ingredient weight chart: Yogurt, 1 cup = 227 g (chart)
This site uses 245 g per US cup of yogurt (plain), spooned and levelled. References checked September 2026.
How many cups is X grams of yogurt (plain)?
| Grams | US cups | Metric cups | Tablespoons | Ounces |
|---|---|---|---|---|
| 25 g yogurt (plain) | ⅛ | ⅛ | 1.63 | 0.88 |
| 50 g yogurt (plain) | ¼ | ¼ | 3.27 | 1.76 |
| 75 g yogurt (plain) | ⅓ | ¼ | 4.9 | 2.65 |
| 100 g yogurt (plain) | ⅜ | ⅜ | 6.53 | 3.53 |
| 110 g yogurt (plain) | ½ | ⅜ | 7.18 | 3.88 |
| 120 g yogurt (plain) | ½ | ½ | 7.84 | 4.23 |
| 125 g yogurt (plain) | ½ | ½ | 8.16 | 4.41 |
| 130 g yogurt (plain) | ½ | ½ | 8.49 | 4.59 |
| 140 g yogurt (plain) | ⅝ | ½ | 9.14 | 4.94 |
| 150 g yogurt (plain) | ⅝ | ⅝ | 9.8 | 5.29 |
| 170 g yogurt (plain) | ⅔ | ⅔ | 11.1 | 6.00 |
| 175 g yogurt (plain) | ¾ | ⅔ | 11.43 | 6.17 |
| 200 g yogurt (plain) | ⅞ | ¾ | 13.06 | 7.05 |
| 225 g yogurt (plain) | ⅞ | ⅞ | 14.69 | 7.94 |
| 240 g yogurt (plain) | 1 | ⅞ | 15.67 | 8.47 |
| 250 g yogurt (plain) | 1 | 1 | 16.33 | 8.82 |
| 275 g yogurt (plain) | 1⅛ | 1.06 | 17.96 | 9.70 |
| 300 g yogurt (plain) | 1¼ | 1⅛ | 19.59 | 10.58 |
| 350 g yogurt (plain) | 1⅜ | 1⅓ | 22.86 | 12.35 |
| 400 g yogurt (plain) | 1⅝ | 1½ | 26.12 | 14.11 |
| 450 g yogurt (plain) | 1⅞ | 1¾ | 29.39 | 15.87 |
| 500 g yogurt (plain) | 2.04 | 1⅞ | 32.65 | 17.64 |
How to measure yogurt (plain) accurately
The 245 g figure assumes the spooned-and-levelled method: spoon the yogurt (plain) into a dry measuring cup and sweep the top flat with a straight edge. Scooping the cup through the bag compacts it and gives a heavier cup.
- 1 US cup of yogurt (plain) = 245 g
- 1 metric cup (250 ml) of yogurt (plain) = 259 g
- ¾ cup = 184 g
- ½ cup = 123 g
- ⅓ cup = 82 g
- ¼ cup = 61 g
- 1 tablespoon = 15.3 g
Frequently asked questions
How many cups is 100 grams of yogurt (plain)?
100 grams of yogurt (plain) is about ⅜ US cups, based on 245 g per cup, or ⅜ metric cups.
How many grams in a cup of yogurt (plain)?
One US cup of yogurt (plain) weighs 245 grams. A 250 ml metric cup holds 259 grams.
How many cups is 250 grams of yogurt (plain)?
250 grams of yogurt (plain) is about 1 US cups, or 1 metric cups.
Does a UK cup of yogurt (plain) weigh the same as a US cup?
No. A UK, Australian or Canadian metric cup is 250 ml against the US 236.6 ml, so it holds about 5.7% more — 259 g of yogurt (plain) rather than 245 g.
How many tablespoons is 100 grams of yogurt (plain)?
100 grams of yogurt (plain) is about 6.53 tablespoons.
How many cups is 100 g of yogurt?
About 0.41 US cups — a generous ⅓ cup — using USDA's 245 g per cup.
How many cups is 150 g of yogurt?
About 0.61 cups, a little under ⅔ cup.
How much is 200 g of yogurt in cups?
About 0.82 cups — a heaping ¾ cup. On King Arthur's 227 g figure it is 0.88 cups.
More liquids conversions: Greek Yogurt grams to cups.