Regular Yogurt
- Weight
- 245g per cup
- Fat
- 3–5%
- Protein
- 3–4g per 100g
Texture: Pourable, smooth — like thick milk
Best for: Pancakes, muffins, cakes, marinades
Note: ⭐ Default for most baking recipes. Whole milk yogurt gives best results.
Grams of Yogurt to Cups
Convert yogurt grams to cups for regular, Greek, Skyr, and plant-based yogurt. Regular yogurt = 245g per cup. Greek yogurt = 280g per cup — 14% heavier due to straining. Includes a full conversion table, all yogurt types compared, regular vs Greek baking guide, DIY buttermilk recipe, and 10 FAQs.
🥛 Regular Yogurt → 245g / cup — 3–5% fat🥛 Greek Yogurt → 280g / cup — 5–10% fat, strained🥛 Skyr → 285g / cup — 0% fat, very thick🌱 Plant-Based → 240–250g / cup — varies by brand🧪 pH ~4.0–4.5 → acidic — activates baking soda
Use case: Muffins, pancakes, cakes, marinades, smoothies, parfaits, and as a sour cream or buttermilk substitute.
Regular Yogurt ≠ Greek Yogurt in Baking — 35g Difference Per Cup
Greek yogurt is strained to remove whey, making it significantly denser than regular yogurt (280g/cup vs 245g/cup). Substituting one for the other without adjusting the amount changes recipe moisture balance. Use the correct type — or adjust: ¾ cup Greek yogurt = 1 cup regular yogurt in most baking recipes.
REGULAR YOGURT
245g/cup
standard baking default
GREEK YOGURT
280g/cup
14% heavier — adjust amount
DIY BUTTERMILK
1:3 ratio
yogurt + water = buttermilk
Calculator
Yogurt Grams to Cups Calculator
Use the converter below for yogurt and nearby dairy ingredients. This page uses regular yogurt at 245g per cup as the default.
Yogurt
0.41
cups
100 grams = 0.41 cups
6.53
Tablespoons
US tablespoons
96.57
Milliliters
Approx.
3.53
Ounces
Weight
0.22
Pounds
Weight
Calculation Formula
100g ÷ 245g/cup = 0.4082 cups
Conversion Table
Yogurt Conversion Table: Grams to Cups
Regular yogurt (245g/cup) and Greek yogurt (280g/cup) shown side by side. The 35g per cup difference is significant — always check which type your recipe calls for.
| Grams | Regular Yogurt (245g/cup) | Greek Yogurt (280g/cup) |
|---|---|---|
| 30g | 0.12 cups | 0.11 cups |
| 50g | 0.20 cups | 0.18 cups |
| 61g ≈ ¼ cup regular | 0.25 cups | 0.22 cups |
| 70g ≈ ¼ cup Greek | 0.29 cups | 0.25 cups |
| 100g | 0.41 cups | 0.36 cups |
| 122g ≈ ½ cup regular | 0.50 cups | 0.44 cups |
| 140g ≈ ½ cup Greek | 0.57 cups | 0.50 cups |
| 150g | 0.61 cups | 0.54 cups |
| 184g ≈ ¾ cup regular | 0.75 cups | 0.66 cups |
| 200g | 0.82 cups | 0.71 cups |
| 210g ≈ ¾ cup Greek | 0.86 cups | 0.75 cups |
| 245g = 1 cup regular | 1.00 cups | 0.88 cups |
| 280g = 1 cup Greek | 1.14 cups | 1.00 cups |
| 300g | 1.22 cups | 1.07 cups |
| 500g | 2.04 cups | 1.79 cups |
Regular yogurt (245g/cup) is the default for most baking recipes. Greek yogurt (280g/cup) is denser — use ¾ cup Greek yogurt to replace 1 cup regular yogurt in baking. Skyr ≈ 285g/cup. Plant-based yogurt ≈ 240–250g/cup. 1 tablespoon of regular yogurt ≈ 15g.
Yogurt Types
4 Types of Yogurt Compared: Which One Does Your Recipe Need?
Yogurt type is determined by fat content, straining method, and milk source. Each type has a different gram-per-cup weight, protein content, and baking behavior.
| Type | g/cup | Fat % | Protein/100g | Thickness | Can Sub 1:1? | Best For |
|---|---|---|---|---|---|---|
| Regular Yogurt | 245g | 3–5% | 3–4g | Pourable | ✅ Yes (baseline) | Pancakes, muffins, cakes, marinades |
| Greek Yogurt | 280g | 5–10% | 9–10g | Thick, spoonable | ⚠️ Use ¾ cup per 1 cup regular | Cheesecake, dips, frosting, marinades |
| Skyr | 285g | 0–1% | 11–17g | Very thick | ⚠️ Use ¾ cup per 1 cup regular | High-protein baking, savory dips, smoothies |
| Plant-Based Yogurt | 240–250g | 2–5% | 1–4g | Varies | ✅ Usually 1:1 | Vegan baking, smoothies, dairy-free recipes |
Baking default
Greek Yogurt
- Weight
- 280g per cup
- Fat
- 5–10%
- Protein
- 9–10g per 100g
Texture: Thick, spoonable — like soft cream cheese
Best for: Cheesecake, dips, frosting, marinades
Note: 14% heavier per cup than regular yogurt. Use ¾ cup Greek yogurt to replace 1 cup regular.
Skyr
- Weight
- 285g per cup
- Fat
- 0–1%
- Protein
- 11–17g per 100g
Texture: Very thick, almost solid — like strained cream cheese
Best for: High-protein baking, savory dips, smoothies
Note: Very low fat produces drier baking results than full-fat yogurt. Best when protein matters most.
Plant-Based Yogurt
- Weight
- 240–250g per cup
- Fat
- 2–5%
- Protein
- 1–4g per 100g
Texture: Varies — coconut yogurt is thick, oat is thinner
Best for: Vegan baking, smoothies, dairy-free recipes
Note: Lower protein can produce less structure. Coconut yogurt is closest to regular dairy yogurt.
Baking Guide
Regular Yogurt vs Greek Yogurt in Baking: Why They Are Not Interchangeable
Both are acidic, both activate baking soda, and both add moisture — but their different densities and protein contents mean they behave differently in baking.
Weight Difference
Regular: 245g/cup
Greek: 280g/cup
Gap: 35g/cup (14% more)
Using 1 cup Greek yogurt where 1 cup regular yogurt is requested adds 35g more yogurt and more protein, which can make baked goods denser.
Moisture Difference
Regular yogurt: ~85% water
Greek yogurt: ~75% water
10% less water
Greek yogurt is strained to remove whey. Thin it with 1 tbsp water per ¼ cup Greek yogurt to approximate regular yogurt.
Protein Difference
Regular: 3–4g protein/100g
Greek: 9–10g protein/100g
More structure
Higher protein creates a chewier, more structured crumb — useful for protein pancakes, but less ideal for tender cakes.
Replacing regular yogurt with Greek yogurt
Use ¾ cup of Greek yogurt + 2–3 tbsp water per 1 cup of regular yogurt. The water compensates for the lower moisture content of Greek yogurt. Mix the water into the Greek yogurt before adding it to the recipe.
1 cup regular yogurt (245g) → ¾ cup Greek yogurt (210g) + 2–3 tbsp water
Replacing Greek yogurt with regular yogurt
Strain regular yogurt through cheesecloth or a fine mesh strainer for 30–60 minutes to remove whey. Alternatively, use the same volume of regular yogurt and expect a slightly moister, less rich result.
1 cup Greek yogurt (280g) → 1 cup + 2 tbsp regular yogurt, strained 30 minutes
DIY Buttermilk
How to Make Buttermilk from Yogurt
Buttermilk is one of the most commonly called-for baking ingredients that people run out of. Yogurt is the best substitute — here is the exact ratio and method.
Regular Yogurt → Buttermilk
Recipe: ¾ cup regular yogurt + ¼ cup water = 1 cup buttermilk
Weight: 184g yogurt + 60g water = 244g
pH: ~4.0–4.5
Texture: Thin, pourable — matches buttermilk consistency
Best for: Pancakes, waffles, quick breads, cakes, and any recipe calling for buttermilk
Steps: Whisk yogurt and water together until smooth. Use immediately — do not let it sit.
Greek Yogurt → Buttermilk
Recipe: ½ cup Greek yogurt + ½ cup water = 1 cup buttermilk
Weight: 140g Greek yogurt + 120g water = 260g
pH: ~4.0–4.5
Texture: Slightly thicker than regular buttermilk
Best for: Same as above — slightly richer result
Steps: Whisk until completely smooth. Higher protein makes this substitute slightly more structured.
Yogurt → Buttermilk (Small Amounts)
Recipe: 1 tbsp yogurt + 3 tbsp water = ¼ cup buttermilk
Weight: 15g yogurt + 45g water = 60g
pH: ~4.0–4.5
Texture: Thin and pourable
Best for: Recipes needing only a small amount of buttermilk
Steps: Whisk together until smooth. Use immediately.
📊 Yogurt vs Buttermilk — Key Properties
Regular buttermilk → 245g/cup → pH ~4.5 → 1% fat
Yogurt + water sub → 244g/cup → pH ~4.2 → 3% fat
Acidity match → ✅ Very close — activates baking soda equally
Texture match → ✅ Good — slightly thicker than buttermilk
Flavor match → ✅ Similar tangy flavor
Best use → All recipes calling for buttermilk
How To
How to Measure Yogurt Accurately
Yogurt thickness varies significantly between types — regular yogurt pours easily while Greek yogurt and Skyr must be spooned. The correct measuring method depends on the type.
1
Identify your yogurt type before measuring
Check the label: regular yogurt is pourable, Greek yogurt is thick and spoonable, and Skyr is very thick. This determines both the gram-per-cup value and the measuring method. Regular yogurt is 245g/cup; Greek yogurt is 280g/cup; Skyr is about 285g/cup.
2
For regular yogurt — use a liquid measuring jug
Regular yogurt is thin enough to pour. Pour it into a liquid measuring jug, place it on a flat surface, and read at eye level. Stir first if liquid whey has separated on top; do not drain the whey unless the recipe says to.
3
For Greek yogurt and Skyr — use a dry measuring cup
Spoon Greek yogurt or Skyr into a dry measuring cup and press down firmly with a spatula to eliminate air pockets, the same technique used for sour cream and cream cheese. Level off with a straight edge.
4
For precision, weigh directly into the mixing bowl
Place your mixing bowl on a digital scale, tare to zero, and spoon or pour yogurt directly in until you reach the target weight. This is the most accurate method and is especially useful when substituting one yogurt type for another.
Recipe Amounts
Yogurt in Common Recipes
Yogurt pancakes (8 pancakes)
½ cup regular
122g
122g
Yogurt muffins (12 muffins)
1 cup regular
245g
245g
Greek yogurt cheesecake (9-inch)
2 cups Greek
560g
560g
Yogurt cake (9-inch layer)
1 cup regular
245g
245g
Chicken marinade (4 portions)
½ cup Greek
140g
140g
Tzatziki sauce (serves 8)
2 cups Greek
560g
560g
Yogurt parfait (1 serving)
¾ cup regular
184g
184g
Smoothie bowl (1 serving)
½ cup Greek
140g
140g
FAQ
Yogurt Grams to Cups — FAQ
How many cups is 100 grams of yogurt?
100 grams of regular yogurt equals approximately 0.41 cups, or just under half a cup. 100 grams of Greek yogurt equals approximately 0.36 cups because Greek yogurt is denser. In tablespoons, 100g regular yogurt is about 6.7 tablespoons, while 100g Greek yogurt is about 5.9 tablespoons.
How many grams is 1 cup of yogurt?
1 cup of regular yogurt weighs approximately 245 grams. 1 cup of Greek yogurt weighs approximately 280 grams because straining removes water and concentrates solids. Skyr weighs about 285g per cup, and plant-based yogurt usually ranges from 240–250g per cup.
Can I substitute Greek yogurt for regular yogurt in baking?
Yes, but not 1:1. Greek yogurt is 14% heavier per cup and contains less water. Use ¾ cup Greek yogurt plus 2–3 tablespoons of water per 1 cup regular yogurt. Without added water, the baked good may be denser and drier than intended.
Can I use yogurt instead of buttermilk?
Yes. Yogurt is one of the best buttermilk substitutes because it has similar acidity that activates baking soda. Mix ¾ cup regular yogurt with ¼ cup water to make 1 cup of buttermilk substitute. The result is slightly richer than buttermilk because yogurt has more fat.
Can I substitute yogurt for sour cream in baking?
Yes. Plain full-fat yogurt is the best 1:1 substitute for sour cream in baking. Both have similar acidity and protein. Yogurt has less fat than sour cream, so the result may be slightly less rich, while full-fat Greek yogurt is closer in thickness and fat.
How many tablespoons is 100 grams of yogurt?
100 grams of regular yogurt equals about 6.7 tablespoons. Use this quick reference: 1 tbsp = 15g, 2 tbsp = 30g, 4 tbsp = 61g, 8 tbsp = 122g, and 16 tbsp = 245g. For Greek yogurt, 1 tablespoon is about 17.5g.
How many cups is 200 grams of yogurt?
200 grams of regular yogurt equals approximately 0.82 cups, or just under 1 cup. 200 grams of Greek yogurt equals approximately 0.71 cups, or just over ¾ cup. This is a common amount in yogurt cake and muffin recipes.
What is the difference between yogurt and Skyr?
Skyr is an Icelandic cultured dairy product sold and used like yogurt, though technically closer to fresh cheese. It is strained even more than Greek yogurt, making it very thick and high in protein at 11–17g per 100g, with near-zero fat. It can replace Greek yogurt 1:1 but produces drier, less rich baking results.
Does the fat content of yogurt matter in baking?
Yes. Full-fat yogurt produces moist, tender baked goods. Low-fat yogurt produces slightly drier results, and non-fat yogurt can make baked goods noticeably drier and tougher. For best baking results, use full-fat whole milk yogurt unless the recipe specifies otherwise.
Can I use flavored yogurt in baking?
Yes, with adjustments. Flavored yogurt contains added sugar and flavorings that affect sweetness and taste. Reduce recipe sugar by 2–3 tablespoons per cup of flavored yogurt. Vanilla yogurt works well in sweet baking; fruit-flavored yogurt should be used intentionally.
Related
Related Dairy & Baking Conversion Pages
Sour Cream
230g / cup
Best 1:1 substitute — same acidity, higher fat.
Heavy Cream
238g / cup
Higher fat dairy — richer substitute for yogurt in sauces.
Cream Cheese
232g / cup
Paired with Greek yogurt in cheesecake and dips.
Butter
227g / cup
Paired with yogurt in muffins and quick breads.
All-Purpose Flour
125g / cup
Primary pairing in yogurt cake and muffins.
Honey
340g / cup
Natural sweetener for yogurt parfaits and marinades.
Cups to Grams ConverterReverse cups-to-grams conversions for yogurt and other baking ingredients.Printable Conversion ChartsBrowse printable conversion references for your kitchen.Recipe ScalerScale yogurt cakes, muffins, and marinades accurately.Yogurt Substitutes in BakingLearn why weight and dairy texture matter when adapting recipes.
Baking with Acidic Dairy Ingredients?
Yogurt, sour cream, and buttermilk all activate baking soda and add moisture — but they are not interchangeable without adjustments. Browse our ingredient database for accurate conversions and substitution guides for 200+ ingredients.