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.
Detailed nutritional comparison of greek yogurt and yogurt 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 Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Yogurt src
Here's an infographic summarizing the nutritional differences between greek yogurt and yogurt. marks particularly rich nutrients.

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nutrition comparison of greek yogurt vs. yogurt

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, 22:30:48 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Yogurt
Protein 55% 22%
Carbohydrates 22% 30%
Fat 24% 48%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Greek Yogurt or Yogurt .

Note: The specific food items compared are: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Yogurt (Yogurt, plain, whole milk) .

Greek Yogurt g

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G polyunsaturated fat G
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G Water G
G Starch G
G Alcohol 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.