245 g of yogurt is 1 cup. Plain whole-milk yogurt is slightly heavier than milk per cup because it is thicker and contains more solids. The figure is for plain yogurt; flavoured yogurts with added sugar and fruit are a little heavier, and Greek yogurt, which is strained, is denser still. For plain yogurt in baking, 245 g per cup is the number to use.
All figures on this page are approximate, and they come from USDA, measured spooned and levelled. When a recipe has to work the first time, verify with a kitchen scale.
Putting the numbers to work
A yogurt cake for a weekday bake
A yogurt cake recipe uses 245 g of plain yogurt, exactly 1 cup, whisked with eggs, sugar and oil. The yogurt keeps the cake moist and its acidity helps the baking powder work. Spoon the yogurt into the cup and level it, because yogurt traps air when poured and a jug measurement will read low.
Marinating chicken overnight
A marinade for four chicken thighs uses 122 g of yogurt, half a cup, mixed with spices and lemon juice. The yogurt tenderises the meat and helps the spices stick. The exact amount matters less than the coverage: the chicken should be coated all over, and a little extra yogurt never hurt a marinade.
A raita to serve with curry
A raita uses 245 g of yogurt, one cup, with grated cucumber, mint and a pinch of salt. The yogurt is the whole dish, so its quality matters more than its weight. Use full-fat yogurt, because low-fat yogurt turns watery when salted, and drain the cucumber first so the raita stays thick.
The numbers in a table
| Cups | Grams of yogurt |
|---|---|
| 1/4 cup | 61.2 g |
| 1/3 cup | 81.7 g |
| 1/2 cup | 122.5 g |
| 2/3 cup | 163.3 g |
| 3/4 cup | 183.8 g |
| 1 cup | 245 g |
| 1 1/2 cups | 367.5 g |
| 2 cups | 490 g |
| 3 cups | 735 g |
| 4 cups | 980 g |
Quick reference: 100 g of yogurt is about 0.41 cups, and 50 g is about 0.2 cups. All figures are approximate; verify with a kitchen scale when it matters.
Tips for best results
Dairy products vary in thickness, so the method matters. Thin dairy like milk and buttermilk is poured into a jug; thick dairy like sour cream, yogurt and cream cheese is spooned into a dry cup and levelled, pressing out air pockets as you go. Bring dairy to room temperature before adding it to a batter unless the recipe says cold, because cold dairy can seize melted butter and leave lumps. If a recipe gives dairy by weight and you only have cups, use the table below rather than guessing: a cup of cream cheese is noticeably heavier than a cup of milk, and the two are not interchangeable by volume.
Scaling is straightforward once you know the cup weight. Doubling a recipe that calls for 245 g of yogurt means measuring 490 g, or 2 cups, and tripling it means 735 g, or 3 cups. Halving is just as easy: half a cup is 122.5 g. The key is to scale every ingredient by the same factor, because changing one ingredient without changing the others throws the recipe out of balance. A cake scaled by half still needs half the flour, half the sugar, half the butter and half the yogurt, not just half of one of them. If you are scaling a recipe by an awkward factor, like two thirds, weigh the yogurt rather than trying to measure two thirds of a cup in a jug, because the jug markings are not precise enough for fractions of a cup.
When should you weigh yogurt instead of measuring it? Whenever the recipe has to work the first time, and whenever the amount is large. A kitchen scale costs less than a single failed cake, and it removes the biggest source of variation in home cooking: the way ingredients pack into a cup or a spoon. Put the bowl on the scale, press tare, and add the yogurt until the display shows the number you need. There is nothing to wash afterwards except the bowl, and the result is the same every time. For small amounts, a level spoon is accurate enough, and for liquids, a jug is fine, but for anything where precision matters, the scale is the tool to reach for.
Storage. Refrigerate; use within 1 week of opening.
- Spoon yogurt into a dry cup and level it.
- Use full-fat yogurt for cooking; low-fat splits easily.
- Drain grated cucumber before adding it to raita.
How the measurement works
The figure on this page comes from USDA, measured spooned and levelled. Plain whole-milk yogurt, thick and tangy. Baking, marinades, dressings and breakfast bowls.
All results on this page are approximate. Ingredient weights vary with brand, humidity, temperature and how firmly you pack the cup, so when a recipe has to work the first time, weigh the ingredient on a kitchen scale and use the numbers here as a guide.
Frequently asked questions
Is Greek yogurt the same weight as plain yogurt?
No. Greek yogurt is strained, so it is denser: a cup weighs about 260 g rather than 245 g. If a recipe calls for plain yogurt by weight and you use Greek, you will need a little less by volume, and the result will be thicker.
Can I substitute yogurt for sour cream?
Yes, in most recipes. Plain yogurt is 245 g per cup and sour cream is 230 g, but they behave similarly in baking and dips. Yogurt is tangier and slightly thinner, so a dip made with yogurt will be a little looser.
How do I measure yogurt accurately?
Spoon it into a dry measuring cup and level it, pressing out air pockets. Do not use a jug, because thick yogurt clings to the sides and the reading will be low. A scale is faster and more accurate.
Does yogurt split when heated?
Full-fat yogurt can split if it boils, so stir it into hot dishes off the heat, or stabilise it with a spoonful of flour first. Low-fat yogurt splits more easily, so use full-fat yogurt for cooking.
How long does yogurt keep?
About a week once opened, in the fridge. It is a live culture, so it keeps longer than milk, but if it smells very sour or develops mould, throw it away. Unopened yogurt keeps until the date on the pot.
Common mistakes to avoid
The most common mistake with dairy is measuring a thick product like sour cream or cream cheese in a jug, where it clings to the sides and reads low. The second is adding cold dairy to a hot mixture, which can make it split or curdle, especially with cream cheese and sour cream. The third is boiling a sauce after the cream has been added, which breaks the emulsion and leaves a greasy, separated sauce. The fourth mistake is measuring dairy that has just been shaken or stirred vigorously, because the air bubbles take up volume and the reading comes out high. Finally, do not freeze dairy products that you plan to use in baking, because freezing changes their texture: cream cheese becomes grainy, sour cream separates, and yogurt turns watery, and none of them recover properly on thawing.