Greek yogurt vs Regular yogurt
Side-by-side nutrition breakdown per serving.
Nutrition Comparison
Compared using standard USDA serving sizes. Protein Density Score normalizes per 100 calories for a fair efficiency comparison.
| Metric | Greek yogurt | Regular yogurt | 🏆 Winner |
|---|---|---|---|
| Protein (per serving) | 17g | 12.9g | 🥛 Greek yogurt |
| Calories (per serving) | 100.3 | 154 | 🥛 Greek yogurt |
| Fiber (per serving) | 0g | 0g | — |
| Fat (per serving) | 0.7g | 3.8g | 🥛 Greek yogurt |
| Protein Density Score? | 16.9 | 8.4 | 🥛 Greek yogurt |
| Serving Size | ¾ cup Greek yogurt nonfat (170 g) | 1 cup low-fat yogurt (245 g) | — |
| Calories for 30g Protein | 177 | 358 | 🥛 Greek yogurt |
How much for 30g protein?
Which Should You Choose?
🥛Choose Greek yogurt if you want:
Greek yogurt provides nearly triple the protein of regular yogurt per serving.
Non-fat Greek yogurt has fewer calories than whole-milk regular yogurt.
Greek yogurt's tangy thickness makes it a popular lower-fat substitute.
Both can contain live cultures. Choose brands with 'live and active cultures' on the label.
🥛Choose Regular yogurt if you want:
Regular yogurt's higher fat gives a creamier mouthfeel for cooking or desserts.
Frequently Asked Questions
Because it is strained, which concentrates the protein and removes liquid whey. This process roughly triples the protein content compared to regular yogurt.
Both can provide probiotics if they contain live cultures. Check for 'active cultures' on the label. The probiotic content depends on the brand, not the type of yogurt.
Yes - Greek yogurt's tangy thickness makes it a popular lower-fat substitute for sour cream in dips, baked potatoes, and recipes.
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