Greek Yogurt vs. Heavy Cream
Nutrition comparison of Greek Yogurt and Heavy Cream
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
greek yogurt
versus
heavy cream
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and heavy cream:
- Both heavy cream and greek yogurt are high in calcium.
- Greek yogurt has 10.3 times less cholesterol than heavy cream.
- Greek yogurt has 19.6 times less trans fat than heavy cream.
- Greek yogurt has more niacin, folate and Vitamin B12.
- Greek yogurt is a great source of protein.
- Heavy cream has signficantly more Vitamin D than greek yogurt.
- Heavy cream is an excellent source of Vitamin A.
USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Heavy Cream (Cream, fluid, heavy whipping) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Heavy cream is high in calories and greek yogurt has 79% less calories than heavy cream - heavy cream has 340 calories per 100 grams and greek yogurt has 73 calories.
For macronutrient ratios, greek yogurt is much heavier in protein, heavier in carbs and much lighter in fat compared to heavy cream per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for heavy cream, 3:3:94 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Greek Yogurt | Heavy Cream | |
|---|---|---|
| Protein | 55% | 3% |
| Carbohydrates | 22% | 3% |
| Fat | 24% | 94% |
| Alcohol | ~ | ~ |
carbohydrates
Both heavy cream and greek yogurt are low in carbohydrates - heavy cream has 2.8g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.
The carbs in heavy cream and greek yogurt are both made of 100% sugar.
sugar
Heavy cream and greek yogurt contain similar amounts of sugar - heavy cream has 2.9g of sugar per 100 grams and greek yogurt has 3.6g of sugar.
Protein
protein
Greek yogurt is a great source of protein and it has 250% more protein than heavy cream - heavy cream has 2.8g of protein per 100 grams and greek yogurt has 10g of protein.
Fat
saturated fat
Heavy cream is high in saturated fat and greek yogurt has 95% less saturated fat than heavy cream - heavy cream has 23g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.
trans fat
Greek yogurt has 19.6 times less trans fat than heavy cream - heavy cream has 1.2g of trans fat per 100 grams and greek yogurt has 0.06g of trans fat.
cholesterol
Greek yogurt has 10.3 times less cholesterol than heavy cream - heavy cream has 113mg of cholesterol per 100 grams and greek yogurt has 10mg of cholesterol.
Vitamins
Vitamin C
Heavy cream and greek yogurt contain similar amounts of Vitamin C - heavy cream has 0.6mg of Vitamin C per 100 grams and greek yogurt has 0.8mg of Vitamin C.
Vitamin A
Heavy cream is an excellent source of Vitamin A and it has 357% more Vitamin A than greek yogurt - heavy cream has 411ug of Vitamin A per 100 grams and greek yogurt has 90ug of Vitamin A.
Vitamin D
Heavy cream has signficantly more Vitamin D than greek yogurt - heavy cream has 63iu of Vitamin D per 100 grams and greek yogurt does not contain significant amounts.
Vitamin E
Heavy cream and greek yogurt contain similar amounts of Vitamin E - heavy cream has 0.92mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.
Vitamin K
Heavy cream and greek yogurt contain similar amounts of Vitamin K - heavy cream has 3.2ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.
The B Vitamins
Greek yogurt has more niacin, folate and Vitamin B12. Both greek yogurt and heavy cream contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Greek Yogurt | Heavy Cream | |
|---|---|---|
| Thiamin | 0.044 MG | 0.02 MG |
| Riboflavin | 0.233 MG | 0.188 MG |
| Niacin | 0.197 MG | 0.064 MG |
| Pantothenic acid | 0.47 MG | 0.495 MG |
| Vitamin B6 | 0.055 MG | 0.035 MG |
| Folate | 12 UG | 4 UG |
| Vitamin B12 | 0.52 UG | 0.16 UG |
Minerals
calcium
Both heavy cream and greek yogurt are high in calcium. Greek yogurt has 74% more calcium than heavy cream - heavy cream has 66mg of calcium per 100 grams and greek yogurt has 115mg of calcium.
iron
Heavy cream and greek yogurt contain similar amounts of iron - heavy cream has 0.1mg of iron per 100 grams and greek yogurt has 0.04mg of iron.
potassium
Greek yogurt has 48% more potassium than heavy cream - heavy cream has 95mg of potassium per 100 grams and greek yogurt has 141mg 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 | Heavy Cream | |
|---|---|---|
| beta-carotene | 6 UG | 72 UG |
| lutein + zeaxanthin | 1 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, heavy cream has more alpha linoleic acid (ALA) and DPA than greek yogurt per 100 grams.
| Greek Yogurt | Heavy Cream | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.128 G |
| EPA | ~ | 0.009 G |
| DPA | ~ | 0.02 G |
| Total | 0.007 G | 0.157 G |
omega 6s
Comparing omega-6 fatty acids, heavy cream has more linoleic acid than greek yogurt per 100 grams.
| Greek Yogurt | Heavy Cream | |
|---|---|---|
| other omega 6 | 0.002 G | 0.039 G |
| linoleic acid | 0.065 G | 1.294 G |
| Total | 0.067 G | 1.333 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 Heavy Cream .
Note: The specific food items compared are: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Heavy Cream (Cream, fluid, heavy whipping) .
Greek Yogurt g
()
|
Daily Values (%) |
Heavy Cream g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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MG % | |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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| MG % |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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| UG % |
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5% | chromium | 5% |
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UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does heavy cream or greek yogurt contain more calories in 100 grams?Heavy cream is high in calories and greek yogurt has 80% less calories than heavy cream - heavy cream has 340 calories in 100g and greek yogurt has 73 calories.
Is heavy cream or greek yogurt better for protein?
Greek yogurt is a great source of protein and it has 250% more protein than heavy cream - heavy cream has 2.8g of protein per 100 grams and greek yogurt has 10g of protein.
Does heavy cream or greek yogurt contain more calcium?
Both heavy cream and greek yogurt are high in calcium. Greek yogurt has 70% more calcium than heavy cream - heavy cream has 66mg of calcium in 100 grams and greek yogurt has 115mg of calcium.