Boiled Egg vs. Greek Yogurt
Nutrition comparison of Cooked Boiled 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
boiled egg
versus
greek yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and greek yogurt:
- Both greek yogurt and boiled egg are high in calcium and protein.
- Boiled egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, greek yogurt contains more niacin.
- Boiled egg is a great source of Vitamin A and Vitamin D.
- Greek yogurt has 62% less saturated fat than boiled egg.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Greek Yogurt (Yogurt, Greek, plain, lowfat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Boiled egg is high in calories and greek yogurt has 53% less calories than boiled egg - greek yogurt has 73 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is much lighter in protein, lighter in carbs and much heavier in fat compared to greek yogurt per calorie. Boiled egg has a macronutrient ratio of 34:3:64 and for greek yogurt, 55:22:24 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Greek Yogurt | |
|---|---|---|
| Protein | 34% | 55% |
| Carbohydrates | 3% | 22% |
| Fat | 64% | 24% |
| Alcohol | ~ | ~ |
carbohydrates
Both greek yogurt and boiled egg are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
The carbs in greek yogurt and boiled egg are both made of 100% sugar.
sugar
Greek yogurt and boiled egg contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and boiled egg has 1.1g of sugar.
Protein
protein
Both greek yogurt and boiled egg are high in protein. Boiled egg has 26% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Greek yogurt has 62% less saturated fat than boiled egg - greek yogurt has 1.2g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
trans fat
Both greek yogurt and boiled egg are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and boiled egg does not contain significant amounts.
cholesterol
Boiled egg is high in cholesterol and greek yogurt has 97% less cholesterol than boiled egg - greek yogurt has 10mg of cholesterol per 100 grams and boiled egg has 373mg of cholesterol.
Vitamins
Vitamin C
Greek yogurt has more Vitamin C than boiled egg - greek yogurt has 0.8mg of Vitamin C per 100 grams and boiled egg does not contain significant amounts.
Vitamin A
Boiled egg is a great source of Vitamin A and it has 66% more Vitamin A than greek yogurt - greek yogurt has 90ug of Vitamin A per 100 grams and boiled egg has 149ug of Vitamin A.
Vitamin D
Boiled egg is a great source of Vitamin D and it has more Vitamin D than greek yogurt - boiled egg has 87iu of Vitamin D per 100 grams and greek yogurt does not contain significant amounts.
Vitamin E
Greek yogurt and boiled egg contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and boiled egg has 1mg of Vitamin E.
Vitamin K
Greek yogurt and boiled egg contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and boiled egg has 0.3ug of Vitamin K.
The B Vitamins
Boiled egg has more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12, however, greek yogurt contains more niacin. Both boiled egg and greek yogurt contain significant amounts of thiamin.
| Boiled Egg | Greek Yogurt | |
|---|---|---|
| Thiamin | 0.066 MG | 0.044 MG |
| Riboflavin | 0.513 MG | 0.233 MG |
| Niacin | 0.064 MG | 0.197 MG |
| Pantothenic acid | 1.398 MG | 0.47 MG |
| Vitamin B6 | 0.121 MG | 0.055 MG |
| Folate | 44 UG | 12 UG |
| Vitamin B12 | 1.11 UG | 0.52 UG |
Minerals
calcium
Both greek yogurt and boiled egg are high in calcium. Greek yogurt has 130% more calcium than boiled egg - greek yogurt has 115mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Boiled egg has 28 times more iron than greek yogurt - greek yogurt has 0.04mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Greek yogurt and boiled egg contain similar amounts of potassium - greek yogurt has 141mg of potassium per 100 grams and boiled egg has 126mg 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, both boiled egg and greek yogurt contain small amounts of beta-carotene.
| Boiled Egg | Greek Yogurt | |
|---|---|---|
| beta-carotene | 11 UG | 6 UG |
| lutein + zeaxanthin | 353 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, boiled egg has more alpha linoleic acid (ALA) and DHA than greek yogurt per 100 grams.
| Boiled Egg | Greek Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.007 G |
| DHA | 0.038 G | ~ |
| EPA | 0.005 G | ~ |
| Total | 0.078 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, boiled egg has more linoleic acid than greek yogurt per 100 grams.
| Boiled Egg | Greek Yogurt | |
|---|---|---|
| linoleic acid | 1.188 G | 0.065 G |
| other omega 6 | ~ | 0.002 G |
| Total | 1.188 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: Boiled Egg (Egg, whole, cooked, hard-boiled) and Greek Yogurt (Yogurt, Greek, plain, lowfat) .
Cooked Boiled 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 boiled egg contain more calories in 100 grams?Boiled egg is high in calories and greek yogurt has 50% less calories than boiled egg - greek yogurt has 73 calories in 100g and boiled egg has 155 calories.
Is greek yogurt or boiled egg better for protein?
Both greek yogurt and boiled egg are high in protein. Boiled egg has 30% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and boiled egg has 12.6g of protein.
Does greek yogurt or boiled egg contain more calcium?
Both greek yogurt and boiled egg are high in calcium. Greek yogurt has 130% more calcium than boiled egg - greek yogurt has 115mg of calcium in 100 grams and boiled egg has 50mg of calcium.