Fried Egg vs. Greek Yogurt
Nutrition comparison of Cooked Fried Egg and Greek Yogurt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
fried egg
versus
greek yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in fried egg and greek yogurt:
- Both greek yogurt and fried egg are high in calcium and protein.
- Fried egg has more riboflavin, pantothenic acid, Vitamin B6 and folate.
- Fried egg has signficantly more iron than greek yogurt.
- Fried egg is a great source of Vitamin D.
- Fried egg is an excellent source of Vitamin A.
- Greek yogurt has 72% less saturated fat than fried egg.
USDA sources for nutritional information: Fried Egg (Egg, whole, cooked, fried) and Greek Yogurt (Yogurt, Greek, plain, lowfat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Fried egg is high in calories and greek yogurt has 63% less calories than fried egg - greek yogurt has 73 calories per 100 grams and fried egg has 196 calories.
For macronutrient ratios, fried egg is much lighter in protein, lighter in carbs and much heavier in fat compared to greek yogurt per calorie. Fried egg has a macronutrient ratio of 29:2:70 and for greek yogurt, 55:22:24 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Fried Egg | Greek Yogurt | |
|---|---|---|
| Protein | 29% | 55% |
| Carbohydrates | 2% | 22% |
| Fat | 70% | 24% |
| Alcohol | ~ | ~ |
carbohydrates
Both greek yogurt and fried egg are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and fried egg has 0.83g of carbohydrates.
The carbs in greek yogurt and fried egg are both made of 100% sugar.
sugar
Greek yogurt and fried egg contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and fried egg has 0.4g of sugar.
Protein
protein
Both greek yogurt and fried egg are high in protein. Fried egg has 37% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and fried egg has 13.6g of protein.
Fat
saturated fat
Greek yogurt has 72% less saturated fat than fried egg - greek yogurt has 1.2g of saturated fat per 100 grams and fried egg has 4.3g of saturated fat.
trans fat
Both greek yogurt and fried egg are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and fried egg has 0.04g of trans fat.
cholesterol
Fried egg is high in cholesterol and greek yogurt has 98% less cholesterol than fried egg - greek yogurt has 10mg of cholesterol per 100 grams and fried egg has 401mg of cholesterol.
Vitamins
Vitamin C
Greek yogurt has more Vitamin C than fried egg - greek yogurt has 0.8mg of Vitamin C per 100 grams and fried egg does not contain significant amounts.
Vitamin A
Fried egg is an excellent source of Vitamin A and it has 143% more Vitamin A than greek yogurt - greek yogurt has 90ug of Vitamin A per 100 grams and fried egg has 219ug of Vitamin A.
Vitamin D
Fried egg is a great source of Vitamin D and it has more Vitamin D than greek yogurt - fried egg has 88iu of Vitamin D per 100 grams and greek yogurt does not contain significant amounts.
Vitamin E
Greek yogurt and fried egg contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and fried egg has 1.3mg of Vitamin E.
Vitamin K
Greek yogurt and fried egg contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and fried egg has 5.6ug of Vitamin K.
The B Vitamins
Fried egg has more riboflavin, pantothenic acid, Vitamin B6 and folate. Both fried egg and greek yogurt contain significant amounts of thiamin, niacin and Vitamin B12.
| Fried Egg | Greek Yogurt | |
|---|---|---|
| Thiamin | 0.044 MG | 0.044 MG |
| Riboflavin | 0.495 MG | 0.233 MG |
| Niacin | 0.082 MG | 0.197 MG |
| Pantothenic acid | 1.66 MG | 0.47 MG |
| Vitamin B6 | 0.184 MG | 0.055 MG |
| Folate | 51 UG | 12 UG |
| Vitamin B12 | 0.97 UG | 0.52 UG |
Minerals
calcium
Both greek yogurt and fried egg are high in calcium. Greek yogurt has 85% more calcium than fried egg - greek yogurt has 115mg of calcium per 100 grams and fried egg has 62mg of calcium.
iron
Fried egg has signficantly more iron than greek yogurt - greek yogurt has 0.04mg of iron per 100 grams and fried egg has 1.9mg of iron.
potassium
Greek yogurt and fried egg contain similar amounts of potassium - greek yogurt has 141mg of potassium per 100 grams and fried egg has 152mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Fried Egg | Greek Yogurt | |
|---|---|---|
| beta-carotene | 35 UG | 6 UG |
| lutein + zeaxanthin | 543 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, fried egg has more alpha linoleic acid (ALA) and DHA than greek yogurt per 100 grams.
| Fried Egg | Greek Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.137 G | 0.007 G |
| DHA | 0.063 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.207 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, fried egg has more linoleic acid than greek yogurt per 100 grams.
| Fried Egg | Greek Yogurt | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 2.781 G | 0.065 G |
| Total | 2.781 G | 0.067 G |
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: Fried Egg (Egg, whole, cooked, fried) and Greek Yogurt (Yogurt, Greek, plain, lowfat) .
Cooked Fried Egg 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 fried egg contain more calories in 100 grams?Fried egg is high in calories and greek yogurt has 60% less calories than fried egg - greek yogurt has 73 calories in 100g and fried egg has 196 calories.
Is greek yogurt or fried egg better for protein?
Both greek yogurt and fried egg are high in protein. Fried egg has 40% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and fried egg has 13.6g of protein.
Does greek yogurt or fried egg contain more calcium?
Both greek yogurt and fried egg are high in calcium. Greek yogurt has 90% more calcium than fried egg - greek yogurt has 115mg of calcium in 100 grams and fried egg has 62mg of calcium.