Greek Yogurt vs. Whole Milk

Nutrition comparison of Greek Yogurt and Whole 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 whole milk (100g each) below using 2020 USDA and NIH data[1].

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

  • Both greek yogurt and whole milk are high in calcium.
  • Greek yogurt has more folate.
  • Greek yogurt is a great source of protein.
  • Whole milk has signficantly more Vitamin D than greek yogurt.
Detailed nutritional comparison of greek yogurt and whole milk 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 Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Whole Milk src

Calories and Carbs

calories

Greek yogurt and whole milk contain similar amounts of calories - greek yogurt has 73 calories per 100 grams and whole milk has 61 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, lighter in carbs and much lighter in fat compared to whole milk per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for whole milk, 21:32:48 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Whole Milk
Protein 55% 21%
Carbohydrates 22% 32%
Fat 24% 48%
Alcohol ~ ~

carbohydrates

Both greek yogurt and whole milk are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and whole milk has 4.8g of carbohydrates.

The carbs in greek yogurt and whole milk are both made of 100% sugar.

sugar

Greek yogurt and whole milk contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and whole milk has 5.1g of sugar.

Protein

protein

Greek yogurt is a great source of protein and it has 216% more protein than whole milk - greek yogurt has 10g of protein per 100 grams and whole milk has 3.2g of protein.

Fat

saturated fat

Greek yogurt and whole milk contain similar amounts of saturated fat - greek yogurt has 1.2g of saturated fat per 100 grams and whole milk has 1.9g of saturated fat.

trans fat

Both greek yogurt and whole milk are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and whole milk does not contain significant amounts.

cholesterol

Greek yogurt and whole milk contain similar amounts of cholesterol - greek yogurt has 10mg of cholesterol per 100 grams and whole milk has 10mg of cholesterol.

Vitamins

Vitamin C

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

Vitamin A

Greek yogurt has 96% more Vitamin A than whole milk - greek yogurt has 90ug of Vitamin A per 100 grams and whole milk has 46ug of Vitamin A.

Vitamin D

Whole milk has signficantly more Vitamin D than greek yogurt - whole milk has 51iu of Vitamin D per 100 grams and greek yogurt does not contain significant amounts.

Vitamin E

Greek yogurt and whole milk contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and whole milk has 0.07mg of Vitamin E.

Vitamin K

Greek yogurt and whole milk contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and whole milk has 0.3ug of Vitamin K.

The B Vitamins

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

Greek Yogurt Whole Milk
Thiamin 0.044 MG 0.046 MG
Riboflavin 0.233 MG 0.169 MG
Niacin 0.197 MG 0.089 MG
Pantothenic acid 0.47 MG 0.373 MG
Vitamin B6 0.055 MG 0.036 MG
Folate 12 UG 5 UG
Vitamin B12 0.52 UG 0.45 UG

Minerals

calcium

Both greek yogurt and whole milk are high in calcium. Greek yogurt is very similar to whole milk for calcium - greek yogurt has 115mg of calcium per 100 grams and whole milk has 113mg of calcium.

iron

Greek yogurt and whole milk contain similar amounts of iron - greek yogurt has 0.04mg of iron per 100 grams and whole milk has 0.03mg of iron.

potassium

Greek yogurt and whole milk contain similar amounts of potassium - greek yogurt has 141mg of potassium per 100 grams and whole milk has 132mg 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 whole milk contain small amounts of beta-carotene.

Greek Yogurt Whole Milk
beta-carotene 6 UG 7 UG
lutein + zeaxanthin 1 UG ~

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, whole milk has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.

Greek Yogurt Whole Milk
alpha linoleic acid 0.007 G 0.075 G
Total 0.007 G 0.075 G

omega 6s

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

Greek Yogurt Whole Milk
other omega 6 0.002 G ~
linoleic acid 0.065 G 0.12 G
Total 0.067 G 0.12 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 Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) .

Greek Yogurt g

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FAQ

Does greek yogurt or whole milk contain more calories in 100 grams?
Greek yogurt and whole milk contain similar amounts of calories - greek yogurt has 73 calories in 100g and whole milk has 61 calories.

Is greek yogurt or whole milk better for protein?
Greek yogurt is a great source of protein and it has 220% more protein than whole milk - greek yogurt has 10g of protein per 100 grams and whole milk has 3.2g of protein.

Does greek yogurt or whole milk have more carbohydrates?
By weight, both greek yogurt and whole milk are low in carbohydrates - greek yogurt has 3.9g of carbs for 100g and whole milk has 4.8g of carbohydrates. the carbs in greek yogurt and whole milk are both made of 100% sugar.

Does greek yogurt or whole milk contain more calcium?
Both greek yogurt and whole milk are high in calcium. Greek yogurt is very similar to whole milk for calcium - greek yogurt has 115mg of calcium in 100 grams and whole milk has 113mg of calcium.