Greek Yogurt vs. Salmon

Nutrition comparison of Greek Yogurt and Salmon

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

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

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

  • Both greek yogurt and salmon are high in protein.
  • Greek yogurt has 3.6 times less cholesterol than salmon.
  • Greek yogurt has more riboflavin and folate, however, salmon contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
  • Greek yogurt is an excellent source of calcium.
  • Salmon is an excellent source of Vitamin D and potassium.
Detailed nutritional comparison of greek yogurt and salmon 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 Salmon (Fish, salmon, pink, raw) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Salmon src

Calories and Carbs

calories

Salmon is high in calories and greek yogurt has 43% less calories than salmon - greek yogurt has 73 calories per 100 grams and salmon has 127 calories.

For macronutrient ratios, greek yogurt is lighter in protein, much heavier in carbs and lighter in fat compared to salmon per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for salmon, 67:0:33 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Salmon
Protein 55% 67%
Carbohydrates 22% ~
Fat 24% 33%
Alcohol ~ ~

carbohydrates

Both greek yogurt and salmon are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and salmon does not contain significant amounts.

sugar

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

Protein

protein

Both greek yogurt and salmon are high in protein. Salmon has 106% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and salmon has 20.5g of protein.

Fat

saturated fat

Greek yogurt and salmon contain similar amounts of saturated fat - greek yogurt has 1.2g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.

trans fat

Both greek yogurt and salmon are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and salmon has 0.03g of trans fat.

cholesterol

Greek yogurt has 3.6 times less cholesterol than salmon - greek yogurt has 10mg of cholesterol per 100 grams and salmon has 46mg of cholesterol.

Vitamins

Vitamin C

Greek yogurt has more Vitamin C than salmon - greek yogurt has 0.8mg of Vitamin C per 100 grams and salmon does not contain significant amounts.

Vitamin A

Greek yogurt has 157% more Vitamin A than salmon - greek yogurt has 90ug of Vitamin A per 100 grams and salmon has 35ug of Vitamin A.

Vitamin D

Salmon is an excellent source of Vitamin D and it has more Vitamin D than greek yogurt - salmon has 435iu of Vitamin D per 100 grams and greek yogurt does not contain significant amounts.

Vitamin E

Greek yogurt and salmon contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and salmon has 0.4mg of Vitamin E.

Vitamin K

Greek yogurt and salmon contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and salmon has 0.4ug of Vitamin K.

The B Vitamins

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

Greek Yogurt Salmon
Thiamin 0.044 MG 0.08 MG
Riboflavin 0.233 MG 0.105 MG
Niacin 0.197 MG 7.995 MG
Pantothenic acid 0.47 MG 1.03 MG
Vitamin B6 0.055 MG 0.611 MG
Folate 12 UG 4 UG
Vitamin B12 0.52 UG 4.15 UG

Minerals

calcium

Greek yogurt is an excellent source of calcium and it has 15 times more calcium than salmon - greek yogurt has 115mg of calcium per 100 grams and salmon has 7mg of calcium.

iron

Greek yogurt and salmon contain similar amounts of iron - greek yogurt has 0.04mg of iron per 100 grams and salmon has 0.38mg of iron.

potassium

Salmon is an excellent source of potassium and it has 160% more potassium than greek yogurt - greek yogurt has 141mg of potassium per 100 grams and salmon has 366mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Greek Yogurt Salmon
alpha linoleic acid 0.007 G 0.047 G
DHA ~ 0.333 G
EPA ~ 0.182 G
DPA ~ 0.047 G
Total 0.007 G 0.609 G

omega 6s

Comparing omega-6 fatty acids, both greek yogurt and salmon contain significant amounts of linoleic acid.

Greek Yogurt Salmon
other omega 6 0.002 G 0.004 G
linoleic acid 0.065 G 0.081 G
Total 0.067 G 0.085 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 Salmon .

Note: The specific food items compared are: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Salmon (Fish, salmon, pink, raw) .

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FAQ

Does greek yogurt or salmon contain more calories in 100 grams?
Salmon is high in calories and greek yogurt has 40% less calories than salmon - greek yogurt has 73 calories in 100g and salmon has 127 calories.

Is greek yogurt or salmon better for protein?
Both greek yogurt and salmon are high in protein. Salmon has 110% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and salmon has 20.5g of protein.

Does greek yogurt or salmon contain more calcium?
Greek yogurt is a rich source of calcium and it has 15 times more calcium than salmon - greek yogurt has 115mg of calcium in 100 grams and salmon has 7mg of calcium.

Does greek yogurt or salmon contain more potassium?
Salmon is a rich source of potassium and it has 160% more potassium than greek yogurt - greek yogurt has 141mg of potassium in 100 grams and salmon has 366mg of potassium.