Greek Yogurt vs. Chicken Leg

Nutrition comparison of Greek Yogurt and Chicken Leg

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

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

For a quick recap of significant nutrients and differences in greek yogurt and chicken leg:

  • Both greek yogurt and chicken leg are high in protein.
  • Chicken leg has more niacin, pantothenic acid and Vitamin B6, however, greek yogurt contains more folate.
  • Chicken leg is a great source of potassium.
  • Greek yogurt has 72% less saturated fat than chicken leg.
  • Greek yogurt has 8.3 times less cholesterol than chicken leg.
  • Greek yogurt is an excellent source of calcium.
Detailed nutritional comparison of greek yogurt and chicken leg 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 Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) . Have a correction or suggestions? Shoot us an email.

Calories and Carbs

calories

Chicken leg is high in calories and greek yogurt has 66% less calories than chicken leg - greek yogurt has 73 calories per 100 grams and chicken leg has 214 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, much heavier in carbs and much lighter in fat compared to chicken leg per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for chicken leg, 31:0:69 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Chicken Leg
Protein 55% 31%
Carbohydrates 22% ~
Fat 24% 69%
Alcohol ~ ~

carbohydrates

Both greek yogurt and chicken leg are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and chicken leg has 0.17g of carbohydrates.

sugar

Chicken leg has less sugar than greek yogurt - greek yogurt has 3.6g of sugar per 100 grams and chicken leg does not contain significant amounts.

Protein

protein

Both greek yogurt and chicken leg are high in protein. Chicken leg has 65% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and chicken leg has 16.4g of protein.

Fat

saturated fat

Greek yogurt has 72% less saturated fat than chicken leg - greek yogurt has 1.2g of saturated fat per 100 grams and chicken leg has 4.4g of saturated fat.

trans fat

Both greek yogurt and chicken leg are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and chicken leg has 0.06g of trans fat.

cholesterol

Greek yogurt has 8.3 times less cholesterol than chicken leg - greek yogurt has 10mg of cholesterol per 100 grams and chicken leg has 93mg of cholesterol.

Vitamins

Vitamin C

Greek yogurt and chicken leg contain similar amounts of Vitamin C - greek yogurt has 0.8mg of Vitamin C per 100 grams and chicken leg has 0.2mg of Vitamin C.

Vitamin A

Greek yogurt has 221% more Vitamin A than chicken leg - greek yogurt has 90ug of Vitamin A per 100 grams and chicken leg has 28ug of Vitamin A.

Vitamin D

Chicken leg and greek yogurt contain similar amounts of Vitamin D - chicken leg has 2iu of Vitamin D per 100 grams and greek yogurt does not contain significant amounts.

Vitamin E

Greek yogurt and chicken leg contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and chicken leg has 0.22mg of Vitamin E.

Vitamin K

Greek yogurt and chicken leg contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and chicken leg has 2.3ug of Vitamin K.

The B Vitamins

Chicken leg has more niacin, pantothenic acid and Vitamin B6, however, greek yogurt contains more folate. Both greek yogurt and chicken leg contain significant amounts of thiamin, riboflavin and Vitamin B12.

Greek Yogurt Chicken Leg
Thiamin 0.044 MG 0.073 MG
Riboflavin 0.233 MG 0.141 MG
Niacin 0.197 MG 4.733 MG
Pantothenic acid 0.47 MG 0.994 MG
Vitamin B6 0.055 MG 0.318 MG
Folate 12 UG 4 UG
Vitamin B12 0.52 UG 0.56 UG

Minerals

calcium

Greek yogurt is an excellent source of calcium and it has 11 times more calcium than chicken leg - greek yogurt has 115mg of calcium per 100 grams and chicken leg has 9mg of calcium.

iron

Chicken leg has 16 times more iron than greek yogurt - greek yogurt has 0.04mg of iron per 100 grams and chicken leg has 0.69mg of iron.

potassium

Chicken leg is a great source of potassium and it has 44% more potassium than greek yogurt - greek yogurt has 141mg of potassium per 100 grams and chicken leg has 203mg 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,

Greek Yogurt Chicken Leg
beta-carotene 6 UG ~
lutein + zeaxanthin 1 UG 91 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, chicken leg has more alpha linoleic acid (ALA) and DPA than greek yogurt per 100 grams.

Greek Yogurt Chicken Leg
alpha linoleic acid 0.007 G 0.155 G
DHA ~ 0.01 G
EPA ~ 0.004 G
DPA ~ 0.012 G
Total 0.007 G 0.181 G

omega 6s

Comparing omega-6 fatty acids, chicken leg has more linoleic acid than greek yogurt per 100 grams.

Greek Yogurt Chicken Leg
other omega 6 ~ 0.016 G
linoleic acid 0.065 G 2.987 G
Total 0.065 G 3.003 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) .

Greek Yogurt g

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FAQ

Does greek yogurt or chicken leg contain more calories in 100 grams?
Chicken leg is high in calories and greek yogurt has 70% less calories than chicken leg - greek yogurt has 73 calories in 100g and chicken leg has 214 calories.

Is greek yogurt or chicken leg better for protein?
Both greek yogurt and chicken leg are high in protein. Chicken leg has 70% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and chicken leg has 16.4g of protein.

Does greek yogurt or chicken leg contain more calcium?
Greek yogurt is a rich source of calcium and it has 11 times more calcium than chicken leg - greek yogurt has 115mg of calcium in 100 grams and chicken leg has 9mg of calcium.