Confused…

Hi, Ichoose. In the case of yogurt and liquids, the ounces are a volume measurement – each 4 ounces equals about 120 ml or half a cup. Many of the other measurements are in cups, tablespoons, and teaspoons.
12 ounces of yogurt can be a lot, so you can trade some of it in for eggs (each four ounces equals an egg) or other protein foods. Here is a list of food exchanges, one section of which is for protein foods: https://www.trimdownclub.com/exchanges-lists.