Egg White vs. Greek Yogurt
Nutrition comparison of Egg White and Greek Yogurt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
greek yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and greek yogurt:
- Both greek yogurt and egg white are high in protein.
- Greek yogurt has more thiamin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Greek yogurt has signficantly more Vitamin A than egg white.
- Greek yogurt is an excellent source of calcium.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Greek Yogurt (Yogurt, Greek, plain, lowfat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg white has 29% less calories than greek yogurt - greek yogurt has 73 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, egg white is much heavier in protein, lighter in carbs and much lighter in fat compared to greek yogurt per calorie. Egg white has a macronutrient ratio of 91:6:3 and for greek yogurt, 55:22:24 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Greek Yogurt | |
|---|---|---|
| Protein | 91% | 55% |
| Carbohydrates | 6% | 22% |
| Fat | 3% | 24% |
| Alcohol | ~ | ~ |
carbohydrates
Both greek yogurt and egg white are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
The carbs in greek yogurt and egg white are both made of 100% sugar.
sugar
Greek yogurt and egg white contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and egg white has 0.71g of sugar.
Protein
protein
Both greek yogurt and egg white are high in protein. Greek yogurt is very similar to greek yogurt for protein - greek yogurt has 10g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Egg white has less saturated fat than greek yogurt - greek yogurt has 1.2g of saturated fat per 100 grams and egg white does not contain significant amounts.
trans fat
Both greek yogurt and egg white are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and egg white does not contain significant amounts.
cholesterol
Egg white has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin C
Greek yogurt has more Vitamin C than egg white - greek yogurt has 0.8mg of Vitamin C per 100 grams and egg white does not contain significant amounts.
Vitamin A
Greek yogurt has signficantly more Vitamin A than egg white - greek yogurt has 90ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin E
Greek yogurt and egg white contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Greek yogurt and egg white contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Greek yogurt has more thiamin, pantothenic acid, Vitamin B6, folate and Vitamin B12. Both egg white and greek yogurt contain significant amounts of riboflavin and niacin.
| Egg White | Greek Yogurt | |
|---|---|---|
| Thiamin | 0.004 MG | 0.044 MG |
| Riboflavin | 0.439 MG | 0.233 MG |
| Niacin | 0.105 MG | 0.197 MG |
| Pantothenic acid | 0.19 MG | 0.47 MG |
| Vitamin B6 | 0.005 MG | 0.055 MG |
| Folate | 4 UG | 12 UG |
| Vitamin B12 | 0.09 UG | 0.52 UG |
Minerals
calcium
Greek yogurt is an excellent source of calcium and it has 15 times more calcium than egg white - greek yogurt has 115mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Greek yogurt and egg white contain similar amounts of iron - greek yogurt has 0.04mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Greek yogurt and egg white contain similar amounts of potassium - greek yogurt has 141mg of potassium per 100 grams and egg white has 163mg of potassium.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Egg White (Egg, white, raw, fresh) and Greek Yogurt (Yogurt, Greek, plain, lowfat) .
Egg White g
()
|
Daily Values (%) |
Greek Yogurt g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does greek yogurt or egg white contain more calories in 100 grams?Egg white has 30% less calories than greek yogurt - greek yogurt has 73 calories in 100g and egg white has 52 calories.
Is greek yogurt or egg white better for protein?
Both greek yogurt and egg white are high in protein. Greek yogurt is very similar to greek yogurt for protein - greek yogurt has 10g of protein per 100 grams and egg white has 10.9g of protein.
Does greek yogurt or egg white contain more calcium?
Greek yogurt is a rich source of calcium and it has 15 times more calcium than egg white - greek yogurt has 115mg of calcium in 100 grams and egg white has 7mg of calcium.