Greek Yogurt vs. Filet O Fish

Nutrition comparison of Greek Yogurt and Filet O Fish

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of greek yogurt versus filet o fish (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in greek yogurt and filet o fish:

  • Both filet o fish and greek yogurt are high in calcium and protein.
  • Filet o fish has more thiamin, niacin and Vitamin B12, however, greek yogurt contains more pantothenic acid and Vitamin B6.
  • Filet o fish has signficantly more iron than greek yogurt.
  • Filet o fish is a great source of potassium.
  • Greek yogurt has 57% less saturated fat than filet o fish.
  • Greek yogurt has signficantly less carbohydrates than filet o fish.
  • Greek yogurt has signficantly more Vitamin A than filet o fish.
Detailed nutritional comparison of greek yogurt and filet o fish is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Filet O Fish (McDONALD'S, FILET-O-FISH) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Filet O Fish src

Calories and Carbs

calories

Filet o fish is high in calories and greek yogurt has 74% less calories than filet o fish - filet o fish has 282 calories per 100 grams and greek yogurt has 73 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, lighter in carbs and much lighter in fat compared to filet o fish per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for filet o fish, 16:37:47 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Filet O Fish
Protein 55% 16%
Carbohydrates 22% 37%
Fat 24% 47%
Alcohol ~ ~

carbohydrates

Greek yogurt has signficantly less carbohydrates than filet o fish - filet o fish has 26.4g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.

dietary fiber

Filet o fish has more dietary fiber than greek yogurt - filet o fish has 1.4g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Filet o fish and greek yogurt contain similar amounts of sugar - filet o fish has 3.7g of sugar per 100 grams and greek yogurt has 3.6g of sugar.

Protein

protein

Both filet o fish and greek yogurt are high in protein. Filet o fish has 13% more protein than greek yogurt - filet o fish has 11.3g of protein per 100 grams and greek yogurt has 10g of protein.

Fat

saturated fat

Greek yogurt has 57% less saturated fat than filet o fish - filet o fish has 2.8g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.

trans fat

Both filet o fish and greek yogurt are low in trans fat - filet o fish has 0.13g of trans fat per 100 grams and greek yogurt has 0.06g of trans fat.

cholesterol

Filet o fish and greek yogurt contain similar amounts of cholesterol - filet o fish has 32mg of cholesterol per 100 grams and greek yogurt has 10mg of cholesterol.

Vitamins

Vitamin C

Filet o fish and greek yogurt contain similar amounts of Vitamin C - filet o fish has 0.3mg of Vitamin C per 100 grams and greek yogurt has 0.8mg of Vitamin C.

Vitamin A

Greek yogurt has signficantly more Vitamin A than filet o fish - greek yogurt has 90ug of Vitamin A per 100 grams and filet o fish does not contain significant amounts.

Vitamin E

Filet o fish and greek yogurt contain similar amounts of Vitamin E - filet o fish has 1.2mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.

Vitamin K

Filet o fish and greek yogurt contain similar amounts of Vitamin K - filet o fish has 4.9ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.

The B Vitamins

Filet o fish has more thiamin, niacin and Vitamin B12, however, greek yogurt contains more pantothenic acid and Vitamin B6. Both greek yogurt and filet o fish contain significant amounts of riboflavin and folate.

Greek Yogurt Filet O Fish
Thiamin 0.044 MG 0.211 MG
Riboflavin 0.233 MG 0.13 MG
Niacin 0.197 MG 2.22 MG
Pantothenic acid 0.47 MG ~
Vitamin B6 0.055 MG ~
Folate 12 UG 21 UG
Vitamin B12 0.52 UG 1.08 UG

Minerals

calcium

Both filet o fish and greek yogurt are high in calcium. Filet o fish has a little more calcium (4%) than greek yogurt by weight - filet o fish has 120mg of calcium per 100 grams and greek yogurt has 115mg of calcium.

iron

Filet o fish has signficantly more iron than greek yogurt - filet o fish has 1.6mg of iron per 100 grams and greek yogurt has 0.04mg of iron.

potassium

Filet o fish is a great source of potassium and it has 56% more potassium than greek yogurt - filet o fish has 220mg of potassium per 100 grams and greek yogurt has 141mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, filet o fish has more alpha linoleic acid (ALA), DHA and EPA than greek yogurt per 100 grams.

Greek Yogurt Filet O Fish
alpha linoleic acid 0.007 G 0.639 G
DHA ~ 0.061 G
EPA ~ 0.03 G
DPA ~ 0.005 G
Total 0.007 G 0.735 G

omega 6s

Comparing omega-6 fatty acids, filet o fish has more linoleic acid than greek yogurt per 100 grams.

Greek Yogurt Filet O Fish
other omega 6 0.002 G 0.006 G
linoleic acid 0.065 G 5.187 G
Total 0.067 G 5.193 G


Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Greek Yogurt or Filet O Fish .

Note: The specific food items compared are: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Filet O Fish (McDONALD'S, FILET-O-FISH) .

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FAQ

Does filet o fish or greek yogurt contain more calories in 100 grams?
Filet o fish is high in calories and greek yogurt has 70% less calories than filet o fish - filet o fish has 282 calories in 100g and greek yogurt has 73 calories.

Is filet o fish or greek yogurt better for protein?
Both filet o fish and greek yogurt are high in protein. Filet o fish has 10% more protein than greek yogurt - filet o fish has 11.3g of protein per 100 grams and greek yogurt has 10g of protein.

Does filet o fish or greek yogurt have more carbohydrates?
By weight, greek yogurt has signficantly fewer carbohydrates than filet o fish - filet o fish has 26.4g of carbs for 100g and greek yogurt has 3.9g of carbohydrates.

Does filet o fish or greek yogurt contain more calcium?
Both filet o fish and greek yogurt are high in calcium. Filet o fish has a little more calcium ( 0%) than greek yogurt by weight - filet o fish has 120mg of calcium in 100 grams and greek yogurt has 115mg of calcium.