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.
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.
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
()
|
Daily Values (%) |
Whole 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 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.