Greek Yogurt vs. Skim Milk
Nutrition comparison of Greek Yogurt and Skim 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
skim milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and skim milk:
- Both greek yogurt and skim milk are high in calcium.
- Greek yogurt has more folate.
- Greek yogurt is a great source of protein.
- Skim milk has 20.9 times less saturated fat than greek yogurt.
- Skim milk has 53% less calories than greek yogurt.
USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Skim milk has 53% less calories than greek yogurt - greek yogurt has 73 calories per 100 grams and skim milk has 34 calories.
For macronutrient ratios, greek yogurt is heavier in protein, much lighter in carbs and much heavier in fat compared to skim milk per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for skim milk, 40:58:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Greek Yogurt | Skim Milk | |
|---|---|---|
| Protein | 55% | 40% |
| Carbohydrates | 22% | 58% |
| Fat | 24% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Both greek yogurt and skim milk are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and skim milk has 5g of carbohydrates.
The carbs in greek yogurt and skim milk are both made of 100% sugar.
sugar
Greek yogurt and skim milk contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and skim milk has 5.1g of sugar.
Protein
protein
Greek yogurt is a great source of protein and it has 195% more protein than skim milk - greek yogurt has 10g of protein per 100 grams and skim milk has 3.4g of protein.
Fat
saturated fat
Skim milk has 20.9 times less saturated fat than greek yogurt - greek yogurt has 1.2g of saturated fat per 100 grams and skim milk has 0.06g of saturated fat.
trans fat
Both greek yogurt and skim milk are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and skim milk does not contain significant amounts.
cholesterol
Greek yogurt and skim milk contain similar amounts of cholesterol - greek yogurt has 10mg of cholesterol per 100 grams and skim milk has 2mg of cholesterol.
Vitamins
Vitamin C
Greek yogurt has more Vitamin C than skim milk - greek yogurt has 0.8mg of Vitamin C per 100 grams and skim milk does not contain significant amounts.
Vitamin A
Greek yogurt has 48% more Vitamin A than skim milk - greek yogurt has 90ug of Vitamin A per 100 grams and skim milk has 61ug of Vitamin A.
Vitamin D
Skim milk has more Vitamin D than greek yogurt - skim milk has 47iu of Vitamin D per 100 grams and greek yogurt does not contain significant amounts.
Vitamin E
Greek yogurt and skim milk contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and skim milk has 0.01mg of Vitamin E.
Vitamin K
Greek yogurt and skim milk contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and skim milk does not contain significant amounts.
The B Vitamins
Greek yogurt has more folate. Both greek yogurt and skim milk contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
| Greek Yogurt | Skim Milk | |
|---|---|---|
| Thiamin | 0.044 MG | 0.045 MG |
| Riboflavin | 0.233 MG | 0.182 MG |
| Niacin | 0.197 MG | 0.094 MG |
| Pantothenic acid | 0.47 MG | 0.357 MG |
| Vitamin B6 | 0.055 MG | 0.037 MG |
| Folate | 12 UG | 5 UG |
| Vitamin B12 | 0.52 UG | 0.5 UG |
Minerals
calcium
Both greek yogurt and skim 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 skim milk has 122mg of calcium.
iron
Greek yogurt and skim milk contain similar amounts of iron - greek yogurt has 0.04mg of iron per 100 grams and skim milk has 0.03mg of iron.
potassium
Greek yogurt and skim milk contain similar amounts of potassium - greek yogurt has 141mg of potassium per 100 grams and skim milk has 156mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both greek yogurt and skim milk contain small amounts of alpha linoleic acid (ALA).
| Greek Yogurt | Skim Milk | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.001 G |
| Total | 0.007 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, greek yogurt has more linoleic acid than skim milk per 100 grams.
| Greek Yogurt | Skim Milk | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.065 G | 0.002 G |
| Total | 0.067 G | 0.002 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 Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) .
Greek Yogurt g
()
|
Daily Values (%) |
Skim 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 skim milk contain more calories in 100 grams?Skim milk has 50% less calories than greek yogurt - greek yogurt has 73 calories in 100g and skim milk has 34 calories.
Is greek yogurt or skim milk better for protein?
Greek yogurt is a great source of protein and it has 200% more protein than skim milk - greek yogurt has 10g of protein per 100 grams and skim milk has 3.4g of protein.
Does greek yogurt or skim milk have more carbohydrates?
By weight, both greek yogurt and skim milk are low in carbohydrates - greek yogurt has 3.9g of carbs for 100g and skim milk has 5g of carbohydrates. the carbs in greek yogurt and skim milk are both made of 100% sugar.
Does greek yogurt or skim milk contain more calcium?
Both greek yogurt and skim 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 skim milk has 122mg of calcium.