100 grams of yogurt is about 6.5 tablespoons. One tablespoon of yogurt weighs about 15.3 g, and one teaspoon is about 5.1 g. It is the most useful cultured dairy in the kitchen, because it tenderises meat, moistens cakes and replaces sour cream, all from the same tub.
All figures on this page are approximate, and they come from USDA, measured spooned and levelled. Plain whole-milk yogurt, thick and tangy. Baking, marinades, dressings and breakfast bowls. When a recipe has to work the first time, verify with a kitchen scale.
How the measurement works
The figure on this page comes from USDA, measured spooned and levelled. One US cup is 16 tablespoons, so every figure here is the cup weight of 245 g divided by 16, rounded to one decimal place. 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 spoon, 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.
Conversion table
| Amount | Grams of yogurt |
|---|---|
| 1 teaspoon | 5.1 g |
| 1 tablespoon | 15.3 g |
| 2 tablespoons | 30.6 g |
| 3 tablespoons | 45.9 g |
| 4 tablespoons | 61.2 g |
| 5 tablespoons | 76.6 g |
| 6 tablespoons | 91.9 g |
| 8 tablespoons | 122.5 g |
| 10 tablespoons | 153.1 g |
| 12 tablespoons | 183.8 g |
| 1 cup (16 tablespoons) | 245 g |
| 100 g | 6.5 tablespoons |
One tablespoon is one sixteenth of a cup, so every figure above is simply the cup weight divided by 16, rounded to one decimal place. The last row is the headline figure for this page: 100 g of yogurt is about 6.5 tablespoons. All figures are approximate; verify with a kitchen scale when it matters.
Three real kitchen examples
A marinade for tandoori chicken
A marinade for tandoori chicken uses 8 tablespoons of yogurt, about 122.5 g, mixed with spices, garlic and lemon juice. The yogurt's acidity tenderises the chicken and helps the spices stick, and its thickness coats the pieces evenly. Eight spoonfuls marinates four chicken pieces, and the chicken should sit in the marinade for at least four hours, or overnight if you can.
A yogurt cake for afternoon tea
A yogurt cake uses 10 tablespoons of yogurt, roughly 153.1 g, beaten into the batter with eggs, sugar and flour. The yogurt keeps the cake moist for days and gives it a tender crumb, because its acidity softens the gluten. Ten spoonfuls makes a single layer cake, and the cake should be baked until it is golden and a skewer comes out clean.
A dressing for a grain bowl (Yogurt)
A dressing for a grain bowl uses 4 tablespoons of yogurt, about 61.2 g, whisked with lemon juice, garlic and a pinch of salt. The yogurt gives the dressing a creamy body without the heaviness of mayonnaise, and its tang suits roasted vegetables and grains. Four spoonfuls dresses a bowl for two, and the dressing should be made just before serving so it stays fresh.
Getting it right in your kitchen
Yogurt matters because it is an acid, a tenderiser and a fat, all in one tub. Its acidity tenderises meat in a marinade, softens the crumb of a cake, and reacts with baking soda to help a bake rise. It is also the most flexible cultured dairy: it replaces sour cream in dips and baking, stands in for buttermilk in pancakes, and thins into a dressing with lemon juice. At 245 g per cup, a tablespoon weighs about 15.3 g, so 100 g is about 6.5 tablespoons. The thing to watch is the fat content: full-fat yogurt behaves very differently from fat-free yogurt in baking, where the fat keeps the crumb moist, so use full-fat yogurt unless the recipe says otherwise.
When should you weigh yogurt instead of measuring it in tablespoons? 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 spoon or a cup. 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, but for anything where precision matters, the scale is the tool to reach for.
Storage. Refrigerate; use within 1 week of opening.
- Use full-fat plain yogurt for baking and marinades; fat-free is too thin.
- Stir yogurt into hot dishes off the heat, so it does not split.
- Refrigerate on a shelf and use within a week of opening.
Frequently asked questions
How many tablespoons is 100 grams of yogurt?
100 grams of yogurt is about 6.5 tablespoons, spooned and levelled, using the USDA value of 245 g per cup. One tablespoon weighs about 15.3 g. The figure is approximate, so verify with a kitchen scale when the recipe matters.
How many grams is 1 tablespoon of yogurt?
One tablespoon of plain whole-milk yogurt weighs about 15.3 g, and one teaspoon is about 5.1 g. Greek yogurt is thicker and slightly heavier per spoonful, because it has been strained, so weigh it for baking.
Can I use yogurt instead of sour cream? (Yogurt)
Yes, in most recipes: plain full-fat yogurt has a similar tang and thickness, and it works in dips, baking and marinades. Greek yogurt is the closest match, because it is thick like sour cream. For a hot sauce, stir either in off the heat, because both can split when they boil.
Can I use yogurt instead of buttermilk in pancakes?
Yes: thin plain yogurt with a little milk until it pours like buttermilk, and use it the same way. The acidity is similar, so it reacts with baking soda and makes the pancakes fluffy. For the closest match, use a ratio of about three parts yogurt to one part milk.
How long does yogurt keep?
About a week in the fridge after opening, sealed and kept on a shelf. It should smell pleasantly tangy; if it smells sharp or sour, throw it away. A little liquid on top is normal whey; stir it back in before using.
Common mistakes to avoid
The most common mistake is using fat-free yogurt in baking, where it is too thin and too watery to do the job; use full-fat yogurt. The second mistake is boiling yogurt in a sauce, because it splits like sour cream; stir it in off the heat. The third mistake is using flavoured yogurt in a savoury recipe, where the sugar and the fruit flavour ruin the dish. Finally, do not keep yogurt in the fridge door, where the temperature swings; keep it on a shelf, and use it within a week of opening.