Greek Yogurt vs. Milk
Nutrition comparison of Greek Yogurt and Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
greek yogurt
versus
milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and milk:
- Both greek yogurt and milk are high in calcium.
- Greek yogurt has more folate.
- Greek yogurt is a great source of protein.
USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Milk has 32% less calories than greek yogurt - greek yogurt has 73 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, greek yogurt is much heavier in protein, lighter in carbs and lighter in fat compared to milk per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for milk, 27:38:35 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Greek Yogurt | Milk | |
|---|---|---|
| Protein | 55% | 27% |
| Carbohydrates | 22% | 38% |
| Fat | 24% | 35% |
| Alcohol | ~ | ~ |
carbohydrates
Both greek yogurt and milk are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
The carbs in greek yogurt and milk are both made of 100% sugar.
sugar
Greek yogurt and milk contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and milk has 5.1g of sugar.
Protein
protein
Greek yogurt is a great source of protein and it has 202% more protein than milk - greek yogurt has 10g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Greek yogurt and milk contain similar amounts of saturated fat - greek yogurt has 1.2g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both greek yogurt and milk are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and milk has 0.09g of trans fat.
cholesterol
Greek yogurt and milk contain similar amounts of cholesterol - greek yogurt has 10mg of cholesterol per 100 grams and milk has 8mg of cholesterol.
Vitamins
Vitamin C
Greek yogurt and milk contain similar amounts of Vitamin C - greek yogurt has 0.8mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.
Vitamin A
Greek yogurt has 64% more Vitamin A than milk - greek yogurt has 90ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.
Vitamin D
Milk has more Vitamin D than greek yogurt - milk has 49iu of Vitamin D per 100 grams and greek yogurt does not contain significant amounts.
Vitamin E
Greek yogurt and milk contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Vitamin K
Greek yogurt and milk contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.
The B Vitamins
Greek yogurt has more folate. Both greek yogurt and milk contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
| Greek Yogurt | Milk | |
|---|---|---|
| Thiamin | 0.044 MG | 0.039 MG |
| Riboflavin | 0.233 MG | 0.185 MG |
| Niacin | 0.197 MG | 0.092 MG |
| Pantothenic acid | 0.47 MG | 0.356 MG |
| Vitamin B6 | 0.055 MG | 0.038 MG |
| Folate | 12 UG | 5 UG |
| Vitamin B12 | 0.52 UG | 0.53 UG |
Minerals
calcium
Both greek yogurt and milk are high in calcium. Greek yogurt is very similar to greek yogurt for calcium - greek yogurt has 115mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Greek yogurt and milk contain similar amounts of iron - greek yogurt has 0.04mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Greek yogurt and milk contain similar amounts of potassium - greek yogurt has 141mg of potassium per 100 grams and milk has 140mg 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 milk contain small amounts of beta-carotene.
| Greek Yogurt | Milk | |
|---|---|---|
| beta-carotene | 6 UG | 4 UG |
| lutein + zeaxanthin | 1 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both greek yogurt and milk contain small amounts of alpha linoleic acid (ALA).
| Greek Yogurt | Milk | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.008 G |
| Total | 0.007 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, both greek yogurt and milk contain significant amounts of linoleic acid.
| Greek Yogurt | Milk | |
|---|---|---|
| other omega 6 | 0.003 G | 0.004 G |
| linoleic acid | 0.065 G | 0.062 G |
| Total | 0.068 G | 0.066 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 Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) .
Greek Yogurt g
()
|
Daily Values (%) |
Milk 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 milk contain more calories in 100 grams?Milk has 30% less calories than greek yogurt - greek yogurt has 73 calories in 100g and milk has 50 calories.
Is greek yogurt or milk better for protein?
Greek yogurt is a great source of protein and it has 200% more protein than milk - greek yogurt has 10g of protein per 100 grams and milk has 3.3g of protein.
Does greek yogurt or milk have more carbohydrates?
By weight, both greek yogurt and milk are low in carbohydrates - greek yogurt has 3.9g of carbs for 100g and milk has 4.8g of carbohydrates. the carbs in greek yogurt and milk are both made of 100% sugar.
Does greek yogurt or milk contain more calcium?
Both greek yogurt and milk are high in calcium. Greek yogurt is very similar to greek yogurt for calcium - greek yogurt has 115mg of calcium in 100 grams and milk has 120mg of calcium.