Greek Yogurt vs. Chicken Breast
Nutrition comparison of Greek Yogurt and Cooked Chicken Breast
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
greek yogurt
versus
cooked
chicken breast
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and chicken breast:
- Both greek yogurt and chicken breast are high in protein.
- Chicken breast is a great source of potassium.
- Greek yogurt has 7.5 times less cholesterol than chicken breast.
- Greek yogurt has more riboflavin and folate, however, chicken breast contains more niacin, pantothenic acid and Vitamin B6.
- Greek yogurt has signficantly more Vitamin A than chicken breast.
- Greek yogurt is an excellent source of calcium.
USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Chicken breast is high in calories and greek yogurt has 56% less calories than chicken breast - greek yogurt has 73 calories per 100 grams and chicken breast has 165 calories.
For macronutrient ratios, greek yogurt is much lighter in protein, much heavier in carbs and similar to chicken breast for fat. Greek yogurt has a macronutrient ratio of 55:22:24 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Greek Yogurt | Chicken Breast | |
|---|---|---|
| Protein | 55% | 79% |
| Carbohydrates | 22% | ~ |
| Fat | 24% | 21% |
| Alcohol | ~ | ~ |
carbohydrates
Both greek yogurt and chicken breast are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and chicken breast does not contain significant amounts.
sugar
Chicken breast has less sugar than greek yogurt - greek yogurt has 3.6g of sugar per 100 grams and chicken breast does not contain significant amounts.
Protein
protein
Both greek yogurt and chicken breast are high in protein. Chicken breast has 212% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and chicken breast has 31g of protein.
Fat
saturated fat
Greek yogurt and chicken breast contain similar amounts of saturated fat - greek yogurt has 1.2g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.
trans fat
Both greek yogurt and chicken breast are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and chicken breast does not contain significant amounts.
cholesterol
Greek yogurt has 7.5 times less cholesterol than chicken breast - greek yogurt has 10mg of cholesterol per 100 grams and chicken breast has 85mg of cholesterol.
Vitamins
Vitamin C
Greek yogurt has more Vitamin C than chicken breast - greek yogurt has 0.8mg of Vitamin C per 100 grams and chicken breast does not contain significant amounts.
Vitamin A
Greek yogurt has signficantly more Vitamin A than chicken breast - greek yogurt has 90ug of Vitamin A per 100 grams and chicken breast has 6ug of Vitamin A.
Vitamin D
Chicken breast has more Vitamin D than greek yogurt - chicken breast has 5iu of Vitamin D per 100 grams and greek yogurt does not contain significant amounts.
Vitamin E
Greek yogurt and chicken breast contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and chicken breast has 0.27mg of Vitamin E.
Vitamin K
Greek yogurt and chicken breast contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and chicken breast has 0.3ug of Vitamin K.
The B Vitamins
Greek yogurt has more riboflavin and folate, however, chicken breast contains more niacin, pantothenic acid and Vitamin B6. Both greek yogurt and chicken breast contain significant amounts of thiamin and Vitamin B12.
| Greek Yogurt | Chicken Breast | |
|---|---|---|
| Thiamin | 0.044 MG | 0.07 MG |
| Riboflavin | 0.233 MG | 0.114 MG |
| Niacin | 0.197 MG | 13.712 MG |
| Pantothenic acid | 0.47 MG | 0.965 MG |
| Vitamin B6 | 0.055 MG | 0.6 MG |
| Folate | 12 UG | 4 UG |
| Vitamin B12 | 0.52 UG | 0.34 UG |
Minerals
calcium
Greek yogurt is an excellent source of calcium and it has 667% more calcium than chicken breast - greek yogurt has 115mg of calcium per 100 grams and chicken breast has 15mg of calcium.
iron
Chicken breast has 25 times more iron than greek yogurt - greek yogurt has 0.04mg of iron per 100 grams and chicken breast has 1mg of iron.
potassium
Chicken breast is a great source of potassium and it has 82% more potassium than greek yogurt - greek yogurt has 141mg of potassium per 100 grams and chicken breast has 256mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, chicken breast has more alpha linoleic acid (ALA) and DHA than greek yogurt per 100 grams.
| Greek Yogurt | Chicken Breast | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.03 G |
| DHA | ~ | 0.02 G |
| EPA | ~ | 0.01 G |
| DPA | ~ | 0.01 G |
| Total | 0.007 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, chicken breast has more linoleic acid than greek yogurt per 100 grams.
| Greek Yogurt | Chicken Breast | |
|---|---|---|
| other omega 6 | 0.002 G | 0.06 G |
| linoleic acid | 0.065 G | 0.59 G |
| Total | 0.067 G | 0.65 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 Chicken Breast .
Note: The specific food items compared are: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .
Greek Yogurt g
()
|
Daily Values (%) |
Cooked Chicken Breast 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 chicken breast contain more calories in 100 grams?Chicken breast is high in calories and greek yogurt has 60% less calories than chicken breast - greek yogurt has 73 calories in 100g and chicken breast has 165 calories.
Is greek yogurt or chicken breast better for protein?
Both greek yogurt and chicken breast are high in protein. Chicken breast has 210% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and chicken breast has 31g of protein.
Does greek yogurt or chicken breast contain more calcium?
Greek yogurt is a rich source of calcium and it has 670% more calcium than chicken breast - greek yogurt has 115mg of calcium in 100 grams and chicken breast has 15mg of calcium.