Greek Yogurt vs. Turkey
Nutrition comparison of Greek Yogurt and Cooked Turkey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
greek yogurt
versus
cooked
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and turkey:
- Both greek yogurt and turkey are high in protein.
- Greek yogurt has 9.9 times less cholesterol than turkey.
- Greek yogurt has signficantly more Vitamin A than turkey.
- Greek yogurt is an excellent source of calcium.
- Turkey has more niacin, pantothenic acid and Vitamin B6.
- Turkey is a great source of potassium.
USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Turkey is high in calories and greek yogurt has 61% less calories than turkey - greek yogurt has 73 calories per 100 grams and turkey has 189 calories.
For macronutrient ratios, greek yogurt is lighter in protein, much heavier in carbs and lighter in fat compared to turkey per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Greek Yogurt | Turkey | |
|---|---|---|
| Protein | 55% | 63% |
| Carbohydrates | 22% | ~ |
| Fat | 24% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Both greek yogurt and turkey are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and turkey has 0.06g of carbohydrates.
sugar
Turkey has less sugar than greek yogurt - greek yogurt has 3.6g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Both greek yogurt and turkey are high in protein. Turkey has 187% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and turkey has 28.6g of protein.
Fat
saturated fat
Greek yogurt and turkey contain similar amounts of saturated fat - greek yogurt has 1.2g of saturated fat per 100 grams and turkey has 2.2g of saturated fat.
trans fat
Both greek yogurt and turkey are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and turkey has 0.1g of trans fat.
cholesterol
Greek yogurt has 9.9 times less cholesterol than turkey - greek yogurt has 10mg of cholesterol per 100 grams and turkey has 109mg of cholesterol.
Vitamins
Vitamin C
Greek yogurt has more Vitamin C than turkey - greek yogurt has 0.8mg of Vitamin C per 100 grams and turkey does not contain significant amounts.
Vitamin A
Greek yogurt has signficantly more Vitamin A than turkey - greek yogurt has 90ug of Vitamin A per 100 grams and turkey has 12ug of Vitamin A.
Vitamin D
Turkey has more Vitamin D than greek yogurt - turkey has 15iu of Vitamin D per 100 grams and greek yogurt does not contain significant amounts.
Vitamin E
Greek yogurt and turkey contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and turkey has 0.07mg of Vitamin E.
Vitamin K
Greek yogurt and turkey contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Turkey has more niacin, pantothenic acid and Vitamin B6. Both greek yogurt and turkey contain significant amounts of thiamin, riboflavin, folate and Vitamin B12.
| Greek Yogurt | Turkey | |
|---|---|---|
| Thiamin | 0.044 MG | 0.045 MG |
| Riboflavin | 0.233 MG | 0.281 MG |
| Niacin | 0.197 MG | 9.573 MG |
| Pantothenic acid | 0.47 MG | 0.948 MG |
| Vitamin B6 | 0.055 MG | 0.616 MG |
| Folate | 12 UG | 9 UG |
| Vitamin B12 | 0.52 UG | 1.02 UG |
Minerals
calcium
Greek yogurt is an excellent source of calcium and it has 721% more calcium than turkey - greek yogurt has 115mg of calcium per 100 grams and turkey has 14mg of calcium.
iron
Turkey has 26 times more iron than greek yogurt - greek yogurt has 0.04mg of iron per 100 grams and turkey has 1.1mg of iron.
potassium
Turkey is a great source of potassium and it has 70% more potassium than greek yogurt - greek yogurt has 141mg of potassium per 100 grams and turkey has 239mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, turkey has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.
| Greek Yogurt | Turkey | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.108 G |
| DHA | ~ | 0.005 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.008 G |
| Total | 0.007 G | 0.129 G |
omega 6s
Comparing omega-6 fatty acids, turkey has more linoleic acid than greek yogurt per 100 grams.
| Greek Yogurt | Turkey | |
|---|---|---|
| other omega 6 | 0.002 G | 0.01 G |
| linoleic acid | 0.065 G | 1.873 G |
| Total | 0.067 G | 1.883 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 Turkey (Turkey, whole, meat and skin, cooked, roasted) .
Greek Yogurt g
()
|
Daily Values (%) |
Cooked Turkey 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 turkey contain more calories in 100 grams?Turkey is high in calories and greek yogurt has 60% less calories than turkey - greek yogurt has 73 calories in 100g and turkey has 189 calories.
Is greek yogurt or turkey better for protein?
Both greek yogurt and turkey are high in protein. Turkey has 190% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and turkey has 28.6g of protein.
Does greek yogurt or turkey contain more calcium?
Greek yogurt is a rich source of calcium and it has 720% more calcium than turkey - greek yogurt has 115mg of calcium in 100 grams and turkey has 14mg of calcium.