Greek Yogurt vs. Mayonnaise

Nutrition comparison of Greek Yogurt and Mayonnaise

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

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

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

  • Greek yogurt has 3.2 times less cholesterol than mayonnaise.
  • Greek yogurt has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
  • Greek yogurt has signficantly more Vitamin A than mayonnaise.
  • Greek yogurt is a great source of protein.
  • Greek yogurt is an excellent source of calcium.
  • Mayonnaise is an excellent source of Vitamin K.
Detailed nutritional comparison of greek yogurt and mayonnaise 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 Mayonnaise (Salad dressing, mayonnaise, regular) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Mayonnaise src

Calories and Carbs

calories

Mayonnaise is high in calories and greek yogurt has 89% less calories than mayonnaise - greek yogurt has 73 calories per 100 grams and mayonnaise has 680 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, much heavier in carbs and much lighter in fat compared to mayonnaise per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for mayonnaise, 1:0:99 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Mayonnaise
Protein 55% 1%
Carbohydrates 22% ~
Fat 24% 99%
Alcohol ~ ~

carbohydrates

Both greek yogurt and mayonnaise are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and mayonnaise has 0.57g of carbohydrates.

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

sugar

Greek yogurt and mayonnaise contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and mayonnaise has 0.57g of sugar.

Protein

protein

Greek yogurt is a great source of protein and it has 936% more protein than mayonnaise - greek yogurt has 10g of protein per 100 grams and mayonnaise has 0.96g of protein.

Fat

saturated fat

Mayonnaise is high in saturated fat and greek yogurt has 89% less saturated fat than mayonnaise - greek yogurt has 1.2g of saturated fat per 100 grams and mayonnaise has 11.7g of saturated fat.

trans fat

Both greek yogurt and mayonnaise are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and mayonnaise has 0.19g of trans fat.

cholesterol

Greek yogurt has 3.2 times less cholesterol than mayonnaise - greek yogurt has 10mg of cholesterol per 100 grams and mayonnaise has 42mg of cholesterol.

Vitamins

Vitamin C

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

Vitamin A

Greek yogurt has signficantly more Vitamin A than mayonnaise - greek yogurt has 90ug of Vitamin A per 100 grams and mayonnaise has 16ug of Vitamin A.

Vitamin D

Mayonnaise has more Vitamin D than greek yogurt - mayonnaise has 7iu of Vitamin D per 100 grams and greek yogurt does not contain significant amounts.

Vitamin E

Mayonnaise has 81 times more Vitamin E than greek yogurt - greek yogurt has 0.04mg of Vitamin E per 100 grams and mayonnaise has 3.3mg of Vitamin E.

Vitamin K

Mayonnaise is an excellent source of Vitamin K and it has 814 times more Vitamin K than greek yogurt - greek yogurt has 0.2ug of Vitamin K per 100 grams and mayonnaise has 163ug of Vitamin K.

The B Vitamins

Greek yogurt has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.

Greek Yogurt Mayonnaise
Thiamin 0.044 MG 0.01 MG
Riboflavin 0.233 MG 0.019 MG
Niacin 0.197 MG ~
Pantothenic acid 0.47 MG 0.172 MG
Vitamin B6 0.055 MG 0.008 MG
Folate 12 UG 5 UG
Vitamin B12 0.52 UG 0.12 UG

Minerals

calcium

Greek yogurt is an excellent source of calcium and it has 13 times more calcium than mayonnaise - greek yogurt has 115mg of calcium per 100 grams and mayonnaise has 8mg of calcium.

iron

Greek yogurt and mayonnaise contain similar amounts of iron - greek yogurt has 0.04mg of iron per 100 grams and mayonnaise has 0.21mg of iron.

potassium

Greek yogurt has 605% more potassium than mayonnaise - greek yogurt has 141mg of potassium per 100 grams and mayonnaise has 20mg 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 mayonnaise contain small amounts of beta-carotene and lutein + zeaxanthin.

Greek Yogurt Mayonnaise
beta-carotene 6 UG 6 UG
lutein + zeaxanthin 1 UG 12 UG

Omega-3 and Omega-6

omega 3s

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

Greek Yogurt Mayonnaise
alpha linoleic acid 0.007 G 5.456 G
DHA ~ 0.005 G
Total 0.007 G 5.461 G

omega 6s

Comparing omega-6 fatty acids, mayonnaise has more linoleic acid than greek yogurt per 100 grams.

Greek Yogurt Mayonnaise
other omega 6 ~ 0.125 G
linoleic acid 0.065 G 39.146 G
Total 0.065 G 39.271 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 Mayonnaise (Salad dressing, mayonnaise, regular) .

Greek Yogurt 229g

( cup )
Daily Values (%)

Mayonnaise 220g

( cup )
167KCAL 8%
calories 796%
1496KCAL 75%
9G 4%
592% carbohydrates
1.3G 1%
8.1G 523% sugar 1.3G
4.4G 7%
total fat >999%
165G 257%
2.8G 16%
saturated fat 829%
26G 143%
1.1G monounsaturated fat >999% 37G
0.17G polyunsaturated fat >999% 98G
0.14G trans fat 193% 0.41G
23MG cholesterol 300% 92MG
78MG 5%
sodium >999%
1397MG 93%
Vitamins and Minerals
206UG 29%
489% Vitamin A
35UG 5%
1.8MG 2%
>999% Vitamin C
Vitamin D >999%
15IU 3%
263MG 26%
>999% calcium
18MG 2%
0.09MG 1%
iron 411%
0.46MG 3%
25MG 8%
>999% magnesium
2.2MG 1%
322MG 14%
632% potassium
44MG 2%
0.1MG 9%
398% thiamin (Vit B1)
0.02MG 2%
0.53MG 48%
>999% riboflavin (Vit B2)
0.04MG 4%
0.45MG 3%
>999% niacin (Vit B3)
0.13MG 10%
547% Vitamin B6
0.02MG 1%
1.1MG 22%
189% pantothenic acid (Vit B5)
0.38MG 8%
27UG 7%
145% folate (Vit B9)
11UG 3%
1.2UG 50%
361% Vitamin B12
0.26UG 11%
0.09MG 1%
Vitamin E >999%
7.2MG 48%
0.46UG 1%
Vitamin K >999%
359UG 398%
23G 46%
995% protein
2.1G 4%
35MG 8%
choline 114%
75MG 18%
0.05MG 4%
25% copper
0.04MG 4%
0.02MG 1%
manganese
0.02MG 1%
313MG 45%
580% phosphorus
46MG 7%
28UG 52%
449% selenium
5.1UG 9%
1.4MG 17%
324% zinc
0.33MG 4%
191G 298% Water 48G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, dietary fiber, chlorine, chromium, fluoride, iodine, molybdenum, biotin (Vit B7).

FAQ

Does greek yogurt or mayonnaise contain more calories in 100 grams?
Mayonnaise is high in calories and greek yogurt has 90% less calories than mayonnaise - greek yogurt has 73 calories in 100g and mayonnaise has 680 calories.

Is greek yogurt or mayonnaise better for protein?
Greek yogurt is a great source of protein and it has 940% more protein than mayonnaise - greek yogurt has 10g of protein per 100 grams and mayonnaise has 0.96g of protein.

Does greek yogurt or mayonnaise contain more calcium?
Greek yogurt is a rich source of calcium and it has 13 times more calcium than mayonnaise - greek yogurt has 115mg of calcium in 100 grams and mayonnaise has 8mg of calcium.