How Many Calories in 2 Tablespoons of Greek Yogurt?

Determining Calorie Counts in Small Greek Yogurt Servings

Greek yogurt stands out as a nutrition all-star thanks to an impressive lineup of protein, calcium, probiotics, and vitamin D. But with its thick, creamy texture closely resembling desserts like ice cream or custard, it’s easy to overconsume calories from this protein-packed dairy product without realizing.

So what’s the damage when you grab a quick bite-sized amount? Let’s explore the calorie count in 2 tablespoons of Greek yogurt.

Serving Sizes for Greek Yogurt

To start, understanding standard Greek yogurt serving definitions provides helpful context:

• 1 cup = About 8 ounces by volume or 227 grams by weight
• 1 container = 5.3 ounces or 150 grams on average
• 1 ounce = 28 grams

With roughly 16 tablespoons making up 1 cup, 2 tablespoons then converts to:

• 1/8 cup
• 14 grams

So a 2 tablespoon nibble amounts to a modest tasting portion compared to a full serving size. But the calories can still tally up faster than expected.

Average Calories in 2 Tablespoons of Greek Yogurt

Most Greek yogurt options clock in at around 100 calories per 2 tablespoon serving. However, the number fluctuates some based on factors like:

• Fat content - Full-fat options have more calories than nonfat or low-fat.
• Brand - Nutrition profiles and calorie counts vary between companies.
• Added ingredients - Mix-in flavors and sweeteners increase calories.
• Serving measurement - Heaping spoonfuls mean more calories than level scoops.

Calories by Popular Greek Yogurt Brand

Looking at several top-selling Greek yogurt producers provides a more tangible sense of 2 tablespoon calorie ranges:

• Chobani Less Sugar - 100 calories
• Fage Total 2% - 80 calories
• Dannon Oikos Triple Zero - 60 calories
• Siggi’s No Added Sugar - 90 calories
• Wallaby Organic No Sugar Added - 65 calories

So in the same miniature serving size, calories still manage to fluctuate 40+ calories depending on variables like fat percentage and zero sugar claims. This makes scanning nutrition labels essential for accurate accounting.

Calorie Differences in Fat Free vs Full Fat Greek Yogurt

Dairy fat perhaps plays the biggest role in calorie variability between 2 tablespoon Greek yogurt options.

For example, with Chobani’s products:

• Nonfat has 100 calories per 2 tbsp
• Low-fat 2% has 110 calories per 2 tbsp
• Whole milk full fat has 120 calories per 2 tbsp

So just doubling the milk fat content spikes calorie counts by an extra 20 calories in a small serving size. Over 10 2 tablespoon portions in a container, that difference becomes substantial at 200 fewer calories from nonfat.

Accounting for Sweeteners and Flavors

The other wildcard in tallying up calories lies with what gets mixed into plain Greek yogurt.

While flavors like blueberry, vanilla bean, and lemon curd sound innocuous enough, the sugars or alternative sweeteners added to enhance taste pack a caloric punch.

Two tablespoons sampling of flavor infused Chobani Flip yogurts bears this out:

• Chocolate Haze Craze - 140 calories
• Peanut Butter Dream - 130 calories
• Salted Caramel Crunch -120 calories
• Mint Chocolate Chip - 110 calories

When focusing on just calories, sticking to plain unflavored Greek yogurt remains the best bet for 2 tablespoon portion control.

Strategies to Moderate Calories Consumed from Greek Yogurt

Given how easy calories accumulate when snacking from containers, what are some tips for averting overconsumption?

1. Measure 2 tablespoon servings carefully using proper spoons.
2. Select nonfat or low-fat plain varieties as a base.
3. Sweeten gently with fresh fruit rather than flavored mixes.
4. Pair with high fiber foods to increase satisfaction.
5. Slow down scoop frequency rather than dipping repeatedly.

Tracking total calories consumed against targeted daily needs also remains essential for staying accountable to health goals.

The Bottom Line on 2 Tablespoon Servings of Greek Yogurt

While rich, creamy Greek yogurt can seem decadent enough to blow diet limits, a modest 2 tablespoon serving still rings in under 100 calories for most varieties.

But the specific calorie count ultimately depends on factors like fat percentage, brand selection, and added flavors.

When opting for higher fat products or pre-mixed sweetened flavors, calories accumulate fast. But by sticking to plain, nonfat options and gently sweetening at home, even small Greek yogurt snacks keep caloric consequences in check.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.