How Many Grams in a Cup of Yogurt?

Plain yogurt adds moisture, tang, and tenderness to baked goods and marinades. One US cup of standard plain yogurt weighs approximately 245 grams—heavier than sour cream due to higher water and protein content. Greek yogurt is thicker and can weigh slightly more when packed, up to 280 grams per cup depending on brand strain.

Spoon yogurt into a measuring cup without stirring in excess air, or weigh 245 grams for regular plain yogurt. For Greek yogurt in dense, strained form, check whether the recipe specifies weight; many modern recipes list grams specifically to avoid confusion between styles.

Mistakes include substituting flavored yogurt with added sugar without reducing recipe sugar. Using Greek yogurt one-for-one for regular yogurt in baking can dry out muffins because Greek yogurt contains less water. Baking with cold yogurt in warm batters may cause slight curdling—usually harmless in muffins and cakes.

Store yogurt refrigerated and use by the date on the container. Freeze yogurt cubes for smoothies though texture separates after thawing. Substitute sour cream at 230 grams per cup or buttermilk with thinner consistency. Plant-based yogurts vary by brand—weigh for accuracy.

Yogurt at 245 grams per cup works in marinades, quick breads, and Eastern Mediterranean sauces where acidity tenderizes protein and adds moisture. Greek yogurt strain levels vary by brand; if a recipe specifies thick Greek yogurt by cup without weight, check whether the author drained further. When replacing buttermilk with yogurt, thin yogurt with milk to match buttermilk consistency while tracking weight separately. Labneh and other strained yogurts exceed standard cup weights—treat them as distinct ingredients rather than assuming 245 grams when a recipe depends on thickness for dipping or spreading texture.

When marinating chicken in yogurt, weigh yogurt and spices together so doubled batches scale cleanly. Cup measures of thick Greek yogurt leave air pockets that under-season the marinade.