VoltraGreek yoghurt: protein and calories in Nada and Almarai, plain, low-fat and 0%
Nada's 0% fat plain Greek yoghurt has 10 g of protein and 63 kcal per 100 ml, so a 160 ml pot has about 16 g of protein for 101 kcal (calculated) [1]. Nada's low-fat and full-fat plain pots have about 11 g of protein, for 106 and 178 kcal (calculated) [1]. Almarai's plain Greek style yoghurt has 10 g of protein in a 150 g pot of 208 kcal [3].
"Greek" on the pot doesn't guarantee protein: Almarai's Greek style gives 4.8 g of protein per 100 kcal and Nada's 0% fat 15.9 g (calculated). Almarai's own ordinary fat-free zabadi gives 10.6 g (calculated) [3].
How we checked
We took every figure from the makers' own product pages, Nada's [1][2] and Almarai's [3], and compared each English page with the same product's Arabic page. We kept a product only if protein × 4 + carbohydrate × 4 + fat × 9 came within about 10% of its stated calories, the energy per gram that Saudi Arabia's Food and Drug Authority gives [7], and, where the pot size is given, if the per-100 figures times the pot matched the protein the maker claims for the pot. Products that failed are listed further down with what doesn't add up. We didn't change any maker's number.
Nada gives its figures per 100 ml on its English pages and per 100 g on its Arabic pages, with the same numbers, and sells the pots as 160 ml, so a pot is 1.6 times the panel [1]. Almarai gives its figures for the whole pot [3]. Protein per 100 kcal is the grams of protein divided by the calories, times 100 (calculated): the higher it is, the more of a pot's calories come with protein.
Figures marked † are calculated from the makers' figures. Recipes and labels change, so check your pot; we read all of these on 6 October 2026.
Plain Greek yoghurt, pot by pot
| Pot | Protein (g) | kcal | Sugar (g) | Protein per 100 kcal (g, calculated) |
|---|---|---|---|---|
| Nada Greek yoghurt 0% fat, plain [1] 160 ml; per 100 ml: 10 g protein, 63 kcal, 0.3 g fat | 16.0† | 101† | 8.0† | 15.9 |
| Nada Greek yoghurt low fat, plain [1] 160 ml; per 100 ml: 7 g protein, 66 kcal, 2 g fat | 11.2† | 106† | 8.0† | 10.6 |
| Almarai fat-free zabadi, not Greek [3] 170 g pot; 0 g fat | 9 | 85 | 12 | 10.6 |
| Almarai low-fat zabadi, not Greek [3] 170 g pot; 2 g fat | 8 | 98 | 11 | 8.2 |
| Nada Greek yoghurt, plain (full fat) [1] 160 ml; per 100 ml: 7 g protein, 111 kcal, 7 g fat | 11.2† | 178† | 8.0† | 6.3 |
| Almarai full-fat zabadi, not Greek [3] 170 g pot; 6 g fat | 7 | 120 | 11 | 5.8 |
| Almarai plain Greek style yoghurt [3] 150 g pot; 13 g fat | 10 | 208 | 13 | 4.8 |
Sorted by protein per 100 kcal (calculated). † calculated from Nada's per-100 ml figures. Sugar is total sugars; all seven list 0 g of added sugar. Nada's pages claim 16 g of protein for the 0% fat pot and 11 g for the low-fat and full-fat plain [1].
The difference is in the fat and the protein, not the name. Almarai's Greek style pot has 13 g of fat, which is 117 of its 208 kcal (calculated) [3]. Nada's 0% fat lists at least 20% non-fat milk solids, against at least 12% for its full-fat plain, and both add milk protein [1].
Per 100 g: how much protein is in Greek yoghurt?
| Yoghurt, per 100 g | kcal | Protein (g) | Fat (g) | Carbs (g) |
|---|---|---|---|---|
| Greek yoghurt, plain, nonfat (USDA) [4] | 59 | 10.2 | 0.4 | 3.6 |
| Greek yoghurt, plain, whole milk (USDA) [5] | 97 | 9.0 | 5.0 | 4.0 |
| Nada Greek yoghurt 0% fat, plain [1] | 63 | 10.0 | 0.3 | 5.0 |
| Nada Greek yoghurt low fat, plain [1] | 66 | 7.0 | 2.0 | 5.0 |
| Nada Greek yoghurt, plain (full fat) [1] | 111 | 7.0 | 7.0 | 5.0 |
| Almarai plain Greek style yoghurt [3] | 139† | 6.7† | 8.7† | 8.7† |
| Plain yoghurt, whole milk, not Greek (USDA) [6] | 61 | 3.5 | 3.2 | 4.7 |
USDA FoodData Central and the makers' pages. Nada's English pages give these per 100 ml and its Arabic pages per 100 g. † Almarai's 150 g pot divided by 1.5 (calculated).
Plain Greek yoghurt has two to three times the protein of ordinary plain yoghurt in USDA's data: 9 to 10 g per 100 g against 3.5 g [4][5][6]. Nada's 0% fat is close to USDA's nonfat Greek yoghurt; Nada's other plain pots and Almarai's Greek style have less.
Flavoured Greek yoghurt: where the sugar comes in
| Pot | Protein (g) | kcal | Sugar (g) | Added sugar (g) |
|---|---|---|---|---|
| Nada Greek yoghurt low fat, strawberry [1] 160 ml; per 100 ml: 6 g protein, 98 kcal | 9.6† | 157† | 22.4† | 9.6† |
| Nada Greek yoghurt 0% fat, mixed berry [1] 160 ml; per 100 ml: 10 g protein, 100 kcal | 16.0† | 160† | 22.4† | 8.0† |
| Nada Greek yoghurt low fat, blueberry [1] 160 ml; per 100 ml: 7 g protein, 102 kcal | 11.2† | 163† | 22.4† | 9.6† |
| Nada Greek yoghurt 0% fat, mango and peach [1] 160 ml; per 100 ml: 10 g protein, 111 kcal | 16.0† | 178† | 22.4† | 8.0† |
| Almarai strawberry Greek style yoghurt [3] 150 g pot | 9 | 225 | 22 | 11 |
| Almarai mango Greek style yoghurt [3] 150 g pot | 8.8 | 225 | 22 | 10.6 |
| Nada Greek yoghurt with natural honey [1] 160 ml; per 100 ml: 7 g protein, 141 kcal | 11.2† | 226† | 20.0† | 0 |
Sorted by calories. † calculated from Nada's per-100 ml figures. Nada lists 0 g of added sugar for the honey pot; honey is 12% of its ingredients [1].
The plain pots have about 8 g of sugar, none of it added (calculated). The fruit and honey pots have 20 to 22 g, and the fruit ones list 8 to 11 g of it as added [1][3]. Nada's 0% fat fruit pots keep their 16 g of protein, so they still give 9 to 10 g of protein per 100 kcal (calculated).
Nada's three newer full-cream flavours, blueberry, strawberry, and lemon and mint, list 7 g of protein, 137 to 147 kcal and 6 g of added sugar per 100 g, but their pages don't give a pot size, so they aren't in the table [1].
Drinking Greek yoghurt
| Bottle, 330 ml | Protein (g) | kcal | Sugar (g) | Protein per 100 kcal (g, calculated) |
|---|---|---|---|---|
| Nada drinking Greek yoghurt, plain [2] per 100 ml: 9.1 g protein, 68 kcal, 1.5 g fat | 30.0† | 224† | 14.5† | 13.4 |
| Nada drinking Greek yoghurt, mango [2] per 100 ml: 8.2 g protein, 94 kcal | 27.1† | 310† | 39.3† | 8.7 |
| Nada drinking Greek yoghurt, strawberry and cereal [2] per 100 ml: 8.2 g protein, 94 kcal | 27.1† | 310† | 39.3† | 8.7 |
| Nada drinking Greek yoghurt, passion fruit with chia seeds [2] per 100 ml: 8.2 g protein, 101 kcal | 27.1† | 333† | 42.9† | 8.1 |
† calculated from the per-100 ml figures. Nada's pages say 30 g of protein for the plain bottle and 27 g for the fruit ones, and list 0 g of added sugar for all four; the fruit bottles' ingredients include apple and grape juice concentrate [2]. The strawberry and cereal page lists the same panel as the mango one, and Nada's Arabic page gives the plain bottle 4.5 g of sugar per 100 ml against 4.4 g on the English page.
Does Greek yoghurt make you gain weight? Is it OK on a diet?
The WHO says overweight and obesity come from an imbalance between the energy you eat and the energy you use [8], so a pot counts toward your day like any other food:
- Plain 0% fat: about 101 kcal and 16 g of protein a pot, the most protein per calorie of all the pots we checked (calculated).
- Plain low-fat or full-fat: about 106 or 178 kcal, with 11 g of protein (calculated).
- Fruit or honey: about 157 to 226 kcal, with 20 to 22 g of sugar (calculated).
- A drinking bottle: 224 kcal for the plain one, and 310 to 333 kcal for the fruit ones (calculated).
On a 2,000 kcal day, the figure nutrition labels are based on [7], a 0% fat pot is about 5% of the day and a honey pot about 11% (calculated). Our calorie calculator works out your own target, and how much protein you need depends on your weight and goal.
Per 100 or per pot: reading the label
Saudi Arabia's Food and Drug Authority says nutrition facts can be given per serving, per 100 ml or per 100 g, and that one pack may hold more than one serving [7]. On these yoghurts:
- Nada gives the panel per 100 (ml on its English pages, g on its Arabic pages), while the protein it claims, 11 g or 16 g, is for the whole 160 ml pot: 1.6 times the panel [1].
- Almarai gives the panel for the whole pot, 150 g or 170 g [3].
- Nada's servings-per-container line doesn't fit a 160 ml pot: the English pages say about 3 and the Arabic pages 2 or 4, so we worked from the per-100 figures [1].
Our guide to Almarai and Nada protein milk runs the same checks on the bottles.
Figures on the makers' pages that don't add up
- Almarai blueberry Greek style. The page lists 3 g of protein and 255 kcal in a 150 g pot, while its protein, carbohydrate and fat add up to about 203 kcal (calculated), and its description calls the yoghurt raspberry flavoured. Left out [3].
- Trans fat on Almarai's fruit Greek style pages. The strawberry and blueberry pages list 5 g of trans fat in 11 g of fat; the mango page lists 0.5 g and the plain 1 g. We kept the strawberry pot, whose calories add up, but not its trans-fat figure [3].
- Nada full-cream mixed berry. 176 kcal per 100 g, against about 148 from its protein, carbohydrate and fat (calculated). Left out [1].
- Nada blackberry and raspberry Greek yoghurt. The English page lists 151 kcal, 7 g of protein and 7 g of fat per 100 ml; the Arabic page lists 97 kcal, 8.2 g and 1.5 g, which is the drinking yoghurt's panel, with the drinking yoghurt's ingredients. Left out [1].
- Nada drinking Greek yoghurt 0% fat, plain and blackberry and raspberry. Both panels list 1.5 g of fat per 100 ml, the same as the low-fat bottles, and the ingredients say up to 1.5% fat. Left out [2].
- Nada drinking blackberry and raspberry. The English page lists 108 kcal per 100 ml and the Arabic page 97, for the same protein, carbohydrate and fat, which add up to about 97 (calculated). Left out [2].
- Smaller slips: Nada's low-fat blueberry page describes it as blackberry, and its servings-per-container lines don't fit a 160 ml pot [1].
Greek and protein yoghurts we couldn't include
- Almarai protein yoghurt, plain and pomegranate. Their pages are empty in English and Arabic, and neither is on Almarai's current yoghurt list [3], so we have no figures for them.
- NADEC Greek yoghurt. nadec.com blocked our requests, so we couldn't read NADEC's figures.
In Voltra
To log a pot, open the Eat tab and tap Barcode. Voltra looks the barcode up in Open Food Facts, so a pot is found only if someone has added it there. If it isn't, tap Search or Describe and type what you had with its size, for example "Nada Greek yoghurt 0% fat, 160 ml", and check the numbers against the pot. Voltra also sets you a daily protein target: the Eat tab shows the day's protein against it in grams, and you can change it.
Frequently asked
How much protein is in 100 g of Greek yoghurt?
About 9 to 10 g for plain Greek yoghurt in USDA's data. Nada lists 10 g per 100 for its 0% fat plain and 7 g for its low-fat and full-fat plain; Almarai's plain Greek style works out to about 6.7 g per 100 g (calculated).
How much protein is in a pot of Nada Greek yoghurt?
About 16 g in a 160 ml pot of the 0% fat plain, and about 11 g in the low-fat or full-fat plain (calculated from Nada's per-100 figures). Nada's pages say 16 g and 11 g.
How many calories are in a pot of Greek yoghurt?
About 101 kcal for Nada's 0% fat plain, 106 for its low-fat and 178 for its full-fat plain, all 160 ml (calculated), and 208 kcal for Almarai's 150 g plain Greek style. Fruit and honey pots have about 157 to 226 kcal.
Is Almarai Greek yoghurt high in protein?
Not for its calories: 10 g of protein in a 208 kcal pot, 4.8 g per 100 kcal (calculated). Almarai's ordinary fat-free zabadi has 9 g in an 85 kcal pot.
Does Greek yoghurt make you gain weight?
Not on its own. The WHO says overweight comes from an imbalance between the energy you eat and the energy you use, so count a pot like any other food: about 101 kcal for Nada's 0% fat plain, up to about 226 for a honey pot (calculated).
Is Greek yoghurt OK on a diet?
Yes, if it fits your calories. Plain 0% fat gives the most protein per calorie of the pots we checked, about 16 g for 101 kcal; fruit pots add 8 to 11 g of added sugar.
Sources
- Nada. Greek Yoghurt: product pages with nutrition facts. Used: 0% Fat Plain, Low Fat Plain, Plain, 0% Fat Mixed Berry, 0% Fat Mango & Peach, Low Fat Blueberry, Low Fat Strawberry, with Natural Honey; per 100 g only: Blueberry Full Cream, Full Fat Strawberry, Lemon and Mint. Left out: Mixed Berry Full Cream, BlackBerry & Raspberry. We compared each with the same product's Arabic page on nada.com.sa.
- Nada. Drinking Greek Yoghurt: product pages with nutrition facts. Used: Plain, Mango, Strawberry & Cereal, Passion Fruit With Chia Seeds. Left out: Plain 0% Fat, Blackberry & Raspberry 0% Fat, Blackberry & Raspberry. 330 ml bottles; each compared with its Arabic page.
- Almarai. Zabadi (yoghurt): product pages with nutrition information. Used: Plain Greek Style Yoghurt, Strawberry Greek Style Yoghurt, Mango Greek Style Yoghurt, Full Fat Zabadi, Low Fat Zabadi, Fat Free Zabadi. Left out: Blueberry Greek Style Yoghurt. Empty: Plain Protein Yoghurt, Pomegranate Protein Yoghurt.
- USDA FoodData Central. Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program) (FDC 170894). Per 100 g.
- USDA FoodData Central. Yogurt, Greek, plain, whole milk (FDC 171304). Per 100 g.
- USDA FoodData Central. Yogurt, plain, whole milk (FDC 171284). Per 100 g.
- الهيئة العامة للغذاء والدواء (٢٠٢٠). دليل البطاقة التغذوية: الحقائق التغذوية. In Arabic. Serving size, and the calories in a gram of protein, carbohydrate and fat.
- World Health Organization (2025). Obesity and overweight (fact sheet). Page dated 8 December 2025. Causes of overweight and obesity.
Sources checked on 6 October 2026. Values are rounded to one decimal place.
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