Plain Regular Yogurt — Grams ↔ Cups Converter
1 US Customary cup (236.6 mL) of plain regular yogurt weighs 245 grams (8.64 ounces or 15.3g per tablespoon) when measured spooned or poured; 1 Metric cup (250 mL) weighs 258.9g and 100g equals ⅓ cup + 1 tbsp + ½ tsp for accurate kitchen baking.
Kitchen note: Test-kitchen baseline uses spooned or poured (245g/cup). Switching to low-fat plain yogurt (245g/cup) changes each cup by 0g—use the packing toggle on the scale bench to match your recipe.
Plain Yogurt: Cups & Spoons to Grams
Based on 245g per 236.6 mL US cup (spooned or poured).
| Volume | Grams | Ounces |
|---|---|---|
| 1 Teaspoon (tsp) | 5.1 g | 0.18 oz |
| 1 Tablespoon (tbsp) | 15.3 g | 0.54 oz |
| ⅛ US Cup (2 tbsp) | 30.6 g | 1.08 oz |
| ¼ US Cup (4 tbsp) | 61.3 g | 2.16 oz |
| ⅓ US Cup | 81.7 g | 2.88 oz |
| ½ US Cup (8 tbsp) | 122.5 g | 4.32 oz |
| ⅔ US Cup | 163.3 g | 5.76 oz |
| ¾ US Cup (12 tbsp) | 183.8 g | 6.48 oz |
| 1 US Cup (236.6 mL) | 245 g | 8.64 oz |
| 1 Metric Cup (250 mL) | 258.9 g | 9.13 oz |
| 1 ½ US Cups | 367.5 g | 12.96 oz |
| 2 US Cups | 490 g | 17.28 oz |
| 3 US Cups | 735 g | 25.93 oz |
| 4 US Cups (1 Quart) | 980 g | 34.57 oz |
Plain Yogurt: Grams to US Cups
Nearest practical baker cup & spoon breakdown.
| Weight | Kitchen Measure | Decimal |
|---|---|---|
| 10 g | 2 tsp | 0.04 c |
| 25 g | 1 tbsp + 2 tsp | 0.10 c |
| 50 g | 3 tbsp + ¾ tsp | 0.20 c |
| 75 g | ¼ cup + 2 ¾ tsp | 0.31 c |
| 100 g | ⅓ cup + 1 tbsp + ½ tsp | 0.41 c |
| 125 g | ½ cup | 0.51 c |
| 150 g | ½ cup + 1 tbsp + 2 ½ tsp | 0.61 c |
| 200 g | ¾ cup + 1 tbsp + ¼ tsp | 0.82 c |
| 250 g | 1 cup + 1 tsp | 1.02 c |
| 300 g | 1 cup + 3 tbsp + 1 ¾ tsp | 1.22 c |
| 400 g | 1 ½ cups + 2 tbsp + ¼ tsp | 1.63 c |
| 500 g | 2 cups + 2 tsp | 2.04 c |
| 750 g | 3 cups + 1 tbsp | 3.06 c |
| 1000 g | 4 cups + 1 tbsp + 1 tsp | 4.08 c |
How to Measure Plain Regular Yogurt Accurately
Stir to blend any separated whey before measuring. Pours more fluidly than strained Greek yogurt.
Packing Density Comparison (1 US Cup)
- spooned or poured (Test-kitchen standard) 245 g
- Low-fat plain yogurt 245 g
Data reference: USDA FoodData Central #171279 & Dannon plain technical profile
Common Culinary Uses
- Indian raita and lassi
- Marinades for tandoori chicken
- Quick breakfast smoothies
- Moist loaf cakes
Weight-Aware Substitutions
- 1:1 by weight with buttermilk or kefir in pancake and muffin batters
Plain Regular Yogurt Measuring FAQs
Why is plain yogurt an effective meat tenderizer? ▾
Its gentle lactic acid softens meat muscle fibers slowly without making the meat mushy like harsh fruit enzyme marinades.
Can regular plain yogurt be converted into Greek yogurt? ▾
Yes, drain it in a cheesecloth-lined sieve over a bowl in the refrigerator for 2-4 hours to remove watery whey.