Greek yogurt vs Plain yogurt: Calories, Protein and Which to Choose
A side-by-side comparison of Greek yogurt and Plain yogurt per 100 g and per serving, using USDA and TACO data. See which has more protein, fewer calories and how to swap one for the other.
| Nutrient | Greek yogurt | Plain yogurt |
|---|---|---|
| kcal | 59 | 51 |
| Protein | 10.2 g | 4.1 g |
| Carbohydrates | 3.6 g | 1.9 g |
| Sugar | 3.2 g | 1.9 g |
| Fibre | 0 g | 0 g |
| Fat | 0.4 g | 3 g |
| Sodium | 36 mg | 52 mg |
| Nutrient | Greek yogurt | Plain yogurt |
|---|---|---|
| kcal | 100 | 87 |
| Protein | 17.3 g | 7 g |
| Carbohydrates | 6.1 g | 3.2 g |
| Sugar | 5.4 g | 3.2 g |
| Fibre | 0 g | 0 g |
| Fat | 0.7 g | 5.1 g |
| Sodium | 61 mg | 88 mg |
Values based on USDA FoodData Central and TACO (Brazil).
The verdict
- Greek yogurt has 6.1 g more protein per 100 g.
- Plain yogurt has 8 fewer kcal per 100 g (14% less).
Swap equivalents
- 100 g of Greek yogurt has the same calories as 115 g of Plain yogurt.
- For the protein in 100 g of Greek yogurt, you need 250 g of Plain yogurt.
Frequently asked questions
Which is better: Greek yogurt or Plain yogurt?
It depends on your goal. Per 100 g, Greek yogurt has 59 kcal and 10.2 g of protein; Plain yogurt has 51 kcal and 4.1 g. Greek yogurt has 6.1 g more protein per 100 g. Plain yogurt has 8 fewer kcal per 100 g (14% less). Both fit a balanced diet — the daily total is what matters.
Can I swap Greek yogurt for Plain yogurt?
Yes. To keep calories the same, swap 100 g of Greek yogurt for about 115 g of Plain yogurt. In the meal plan generator, food swaps do this maths while keeping the meal on target.
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