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.
Detailed nutritional comparison of fried egg and greek yogurt 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: Fried Egg (Egg, whole, cooked, fried) and Greek Yogurt (Yogurt, Greek, plain, lowfat) . Have a correction or suggestions? Shoot us an email.

Image of Fried Egg src
Image of Greek Yogurt src

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 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 Fried Egg or Greek Yogurt .

Note: The specific food items compared are: Fried Egg (Egg, whole, cooked, fried) and Greek Yogurt (Yogurt, Greek, plain, lowfat) .

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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.