1 cup of yogurt (plain) in grams — 245 g.

Why 245 g per cup

Plain unsweetened yogurt sits at about 245 g/cup, matching whole milk. Greek yogurt is slightly denser because of the strained liquid (~280 g/cup) — use a separate density when a recipe specifically calls for it.

Dairy densities cluster slightly above water (1 g/ml) because of milk solids and fat content. Whole milk and buttermilk both run ~245 g/cup; heavy cream is lighter at ~232 g/cup because the higher fat content means lower density (fats are less dense than water).

The most accurate way to measure yogurt (plain)

For recipes where the outcome matters — bakes, doughs, anything leavened — measure yogurt (plain) on a kitchen scale set to grams. Set the bowl on the scale, press tare to zero, then add until the readout matches the gram value the recipe calls for. This removes the largest source of cup-to-cup variation: how you scoop.

The cup-based numbers on this page assume the “spoon and level” method — fluffing the ingredient in its container, spooning it into the cup, and levelling the top with a straight edge. Scooping directly with the cup packs more in, and can push the gram value up by 20-30 % for fluffy ingredients like flour and cocoa.