Greek Yogurt vs. Lemon
Nutrition comparison of Greek Yogurt and Lemon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
greek yogurt
versus
lemon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and lemon:
- Greek yogurt has more riboflavin, pantothenic acid and Vitamin B12.
- Greek yogurt has signficantly more Vitamin A than lemon.
- Greek yogurt is a great source of protein.
- Greek yogurt is an excellent source of calcium.
- Lemon has 30.5 times less saturated fat than greek yogurt.
- Lemon has 60% less calories than greek yogurt.
- Lemon is a great source of dietary fiber.
- Lemon is an excellent source of Vitamin C.
USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Lemon (Lemons, raw, without peel) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lemon has 60% less calories than greek yogurt - lemon has 29 calories per 100 grams and greek yogurt has 73 calories.
For macronutrient ratios, greek yogurt is much heavier in protein, much lighter in carbs and heavier in fat compared to lemon per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for lemon, 10:84:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Greek Yogurt | Lemon | |
|---|---|---|
| Protein | 55% | 10% |
| Carbohydrates | 22% | 84% |
| Fat | 24% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Lemon and greek yogurt contain similar amounts of carbs - lemon has 9.3g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.
dietary fiber
Lemon is a great source of dietary fiber and it has more dietary fiber than greek yogurt - lemon has 2.8g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.
sugar
Lemon and greek yogurt contain similar amounts of sugar - lemon has 2.5g 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 805% more protein than lemon - lemon has 1.1g of protein per 100 grams and greek yogurt has 10g of protein.
Fat
saturated fat
Lemon has 30.5 times less saturated fat than greek yogurt - lemon has 0.04g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.
trans fat
Both greek yogurt and lemon are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and lemon does not contain significant amounts.
cholesterol
Lemon has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and lemon does not contain significant amounts.
Vitamins
Vitamin C
Lemon is an excellent source of Vitamin C and it has 65 times more Vitamin C than greek yogurt - lemon has 53mg of Vitamin C per 100 grams and greek yogurt has 0.8mg of Vitamin C.
Vitamin A
Greek yogurt has signficantly more Vitamin A than lemon - lemon has 1ug of Vitamin A per 100 grams and greek yogurt has 90ug of Vitamin A.
Vitamin E
Lemon and greek yogurt contain similar amounts of Vitamin E - lemon has 0.15mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.
Vitamin K
Greek yogurt and lemon contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and lemon does not contain significant amounts.
The B Vitamins
Greek yogurt has more riboflavin, pantothenic acid and Vitamin B12. Both greek yogurt and lemon contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Greek Yogurt | Lemon | |
|---|---|---|
| Thiamin | 0.044 MG | 0.04 MG |
| Riboflavin | 0.233 MG | 0.02 MG |
| Niacin | 0.197 MG | 0.1 MG |
| Pantothenic acid | 0.47 MG | 0.19 MG |
| Vitamin B6 | 0.055 MG | 0.08 MG |
| Folate | 12 UG | 11 UG |
| Vitamin B12 | 0.52 UG | ~ |
Minerals
calcium
Greek yogurt is an excellent source of calcium and it has 342% more calcium than lemon - lemon has 26mg of calcium per 100 grams and greek yogurt has 115mg of calcium.
iron
Lemon has 14 times more iron than greek yogurt - lemon has 0.6mg of iron per 100 grams and greek yogurt has 0.04mg of iron.
potassium
Lemon and greek yogurt contain similar amounts of potassium - lemon has 138mg 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, both greek yogurt and lemon contain small amounts of beta-carotene and lutein + zeaxanthin.
| Greek Yogurt | Lemon | |
|---|---|---|
| beta-carotene | 6 UG | 3 UG |
| lutein + zeaxanthin | 1 UG | 11 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lemon has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.
| Greek Yogurt | Lemon | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.026 G |
| Total | 0.007 G | 0.026 G |
omega 6s
Comparing omega-6 fatty acids, both greek yogurt and lemon contain significant amounts of linoleic acid.
| Greek Yogurt | Lemon | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.065 G | 0.063 G |
| Total | 0.067 G | 0.063 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 Lemon (Lemons, raw, without peel) .
Greek Yogurt g
()
|
Daily Values (%) |
Lemon 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 lemon or greek yogurt contain more calories in 100 grams?Lemon has 60% less calories than greek yogurt - lemon has 29 calories in 100g and greek yogurt has 73 calories.
Is lemon or greek yogurt better for protein?
Greek yogurt is a great source of protein and it has 810% more protein than lemon - lemon has 1.1g of protein per 100 grams and greek yogurt has 10g of protein.
Does lemon or greek yogurt have more carbohydrates?
By weight, lemon and greek yogurt contain similar amounts of carbs - lemon has 9.3g of carbs for 100g and greek yogurt has 3.9g of carbohydrates.
Does lemon or greek yogurt contain more calcium?
Greek yogurt is a rich source of calcium and it has 340% more calcium than lemon - lemon has 26mg of calcium in 100 grams and greek yogurt has 115mg of calcium.