Greek Yogurt vs. Yogurt
Nutrition comparison of Greek Yogurt and Yogurt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
greek yogurt
versus
yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and yogurt:
- Both greek yogurt and yogurt are high in calcium.
- Greek yogurt is a great source of protein.
USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Greek yogurt and yogurt contain similar amounts of calories - greek yogurt has 73 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, greek yogurt is much heavier in protein, lighter in carbs and much lighter in fat compared to yogurt per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for yogurt, 23:30:47 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Greek Yogurt | Yogurt | |
|---|---|---|
| Protein | 55% | 23% |
| Carbohydrates | 22% | 30% |
| Fat | 24% | 47% |
| Alcohol | ~ | ~ |
carbohydrates
Both greek yogurt and yogurt are low in carbohydrates - greek yogurt has 3.9g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
The carbs in greek yogurt and yogurt are both made of 100% sugar.
sugar
Greek yogurt and yogurt contain similar amounts of sugar - greek yogurt has 3.6g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Greek yogurt is a great source of protein and it has 187% more protein than yogurt - greek yogurt has 10g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Greek yogurt and yogurt contain similar amounts of saturated fat - greek yogurt has 1.2g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
trans fat
Both greek yogurt and yogurt are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and yogurt does not contain significant amounts.
cholesterol
Greek yogurt and yogurt contain similar amounts of cholesterol - greek yogurt has 10mg of cholesterol per 100 grams and yogurt has 13mg of cholesterol.
Vitamins
Vitamin C
Greek yogurt and yogurt contain similar amounts of Vitamin C - greek yogurt has 0.8mg of Vitamin C per 100 grams and yogurt has 0.5mg of Vitamin C.
Vitamin A
Greek yogurt has 233% more Vitamin A than yogurt - greek yogurt has 90ug of Vitamin A per 100 grams and yogurt has 27ug of Vitamin A.
Vitamin D
Yogurt and greek yogurt contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and greek yogurt does not contain significant amounts.
Vitamin E
Greek yogurt and yogurt contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Greek yogurt and yogurt contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and yogurt has 0.2ug of Vitamin K.
The B Vitamins
Both greek yogurt and yogurt contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Greek Yogurt | Yogurt | |
|---|---|---|
| Thiamin | 0.044 MG | 0.029 MG |
| Riboflavin | 0.233 MG | 0.142 MG |
| Niacin | 0.197 MG | 0.075 MG |
| Pantothenic acid | 0.47 MG | 0.389 MG |
| Vitamin B6 | 0.055 MG | 0.032 MG |
| Folate | 12 UG | 7 UG |
| Vitamin B12 | 0.52 UG | 0.37 UG |
Minerals
calcium
Both greek yogurt and yogurt are high in calcium. Greek yogurt is very similar to greek yogurt for calcium - greek yogurt has 115mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Greek yogurt and yogurt contain similar amounts of iron - greek yogurt has 0.04mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Greek yogurt and yogurt contain similar amounts of potassium - greek yogurt has 141mg of potassium per 100 grams and yogurt has 155mg 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 yogurt contain small amounts of beta-carotene.
| Greek Yogurt | Yogurt | |
|---|---|---|
| beta-carotene | 6 UG | 5 UG |
| lutein + zeaxanthin | 1 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, yogurt has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.
| Greek Yogurt | Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.027 G |
| Total | 0.007 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, both greek yogurt and yogurt contain significant amounts of linoleic acid.
| Greek Yogurt | Yogurt | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.065 G | 0.065 G |
| Total | 0.067 G | 0.065 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 Yogurt (Yogurt, plain, whole milk) .
Greek Yogurt g
()
|
Daily Values (%) |
Yogurt 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 yogurt contain more calories in 100 grams?Greek yogurt and yogurt contain similar amounts of calories - greek yogurt has 73 calories in 100g and yogurt has 61 calories.
Is greek yogurt or yogurt better for protein?
Greek yogurt is a great source of protein and it has 190% more protein than yogurt - greek yogurt has 10g of protein per 100 grams and yogurt has 3.5g of protein.
Does greek yogurt or yogurt contain more calcium?
Both greek yogurt and yogurt are high in calcium. Greek yogurt is very similar to greek yogurt for calcium - greek yogurt has 115mg of calcium in 100 grams and yogurt has 121mg of calcium.