Greek yogurt vs Yogurt: nutrition compared
Greek yogurt has over 4× the selenium, over 2× the protein, 1.9× the vitamin B12 of Yogurt per 100 g. Yogurt has vitamin D where the other has almost none, over 27× the vitamin A, over 2× the thiamin of Greek yogurt. Greek yogurt is lower in calories (59 vs 61 kcal per 100 g).
% Daily Value per serving
Nutrient by nutrient
Per serving: Greek yogurt 1 container (170 g), Yogurt 1 container (6 oz) (170 g). Per 100 g columns compare equal weights. The highlighted cell has the higher amount when the gap is at least 15%.
| Nutrient | Greek yogurt / serving | Yogurt / serving | Greek yogurt / 100 g | Yogurt / 100 g |
|---|---|---|---|---|
| Calories (kcal) | 100 5% | 104 5.2% | 59 | 61 |
| Protein (g) | 17.5 35% | 6.5 13% | 10.3 | 3.8 |
| Total fat (g) | 0.6 0.8% | 7.6 9.8% | 0.4 | 4.5 |
| Saturated fat (g) | 0.2 0.9% | 3.9 20% | 0.1 | 2.3 |
| Monounsaturated fat (g) | 0.1 | 1.5 | 0 | 0.9 |
| Polyunsaturated fat (g) | 0 | 0.2 | 0 | 0.1 |
| Omega-3 (ALA+EPA+DHA) (g) | 0 | 0.05 | 0 | 0.03 |
| Cholesterol (mg) | 8 2.8% | 24 8% | 5 | 14 |
| Carbohydrate (g) | 6.2 2.3% | 9.5 3.4% | 3.6 | 5.6 |
| Fiber (g) | 0 0% | 0 0% | 0 | 0 |
| Sugars (g) | 5.5 | 7.9 | 3.2 | 4.7 |
| Calcium (mg) | 189 15% | 216 17% | 111 | 127 |
| Iron (mg) | 0.1 0.7% | 0.1 0.5% | 0.1 | 0.1 |
| Magnesium (mg) | 18 4.3% | 19 4.6% | 11 | 11 |
| Phosphorus (mg) | 231 18% | 172 14% | 136 | 101 |
| Potassium (mg) | 240 5.1% | 279 5.9% | 141 | 164 |
| Sodium (mg) | 61 2.7% | 71 3.1% | 36 | 42 |
| Zinc (mg) | 0.9 8.2% | 0.7 6.6% | 0.5 | 0.4 |
| Copper (mg) | 0.03 3.2% | 0.01 0.6% | 0.02 | 0 |
| Manganese (mg) | 0.02 0.7% | 0 0.1% | 0.01 | 0 |
| Selenium (µg) | 16.8 31% | 3.7 6.8% | 9.9 | 2.2 |
| Vitamin A (RAE) (µg) | 2 0.2% | 46 5.1% | 1 | 27 |
| Vitamin C (mg) | 0 0% | 0.8 0.9% | 0 | 0.5 |
| Vitamin D (µg) | 0 0% | 1.32 6.6% | 0 | 0.78 |
| Vitamin E (mg) | 0.02 0.1% | 0.1 0.7% | 0.01 | 0.06 |
| Vitamin K (µg) | 0 0% | 0.3 0.3% | 0 | 0.2 |
| Thiamin (B1) (mg) | 0.04 3.1% | 0.09 7.8% | 0.02 | 0.06 |
| Riboflavin (B2) (mg) | 0.48 37% | 0.41 32% | 0.28 | 0.24 |
| Niacin (B3) (mg) | 0.4 2.2% | 0.2 1.4% | 0.2 | 0.1 |
| Vitamin B6 (mg) | 0.11 6.4% | 0.08 4.5% | 0.06 | 0.05 |
| Folate (DFE) (µg) | 12 3% | 12 3% | 7 | 7 |
| Vitamin B12 (µg) | 1.19 50% | 0.63 26% | 0.7 | 0.37 |
| Choline (mg) | 26 4.7% | 26 4.7% | 15 | 15 |
Highlighting marks the higher value; for calories, saturated fat, sugars, sodium and cholesterol "higher" is not better. Sources: USDA FoodData Central #170894 and #171284.
Frequently asked questions
Which is healthier, Greek yogurt or Yogurt?
Greek yogurt has over 4× the selenium, over 2× the protein, 1.9× the vitamin B12 of Yogurt per 100 g. Yogurt has vitamin D where the other has almost none, over 27× the vitamin A, over 2× the thiamin of Greek yogurt. Greek yogurt is lower in calories (59 vs 61 kcal per 100 g). By nutrient density (NRF9.3 per 100 kcal) Greek yogurt scores 45 and Yogurt scores 8. Which is 'healthier' depends on what you need more of.
Which has more protein, Greek yogurt or Yogurt?
Greek yogurt: 10.3 g per 100 g for Greek yogurt vs 3.8 g for Yogurt (17.5 vs 6.5 g per serving).
Which has fewer calories, Greek yogurt or Yogurt?
Greek yogurt: 59 kcal per 100 g for Greek yogurt vs 61 kcal for Yogurt (100 vs 104 kcal per serving).
Related comparisons
Greek yogurt (plain, nonfat) nutrition facts · Yogurt (plain, whole milk) nutrition facts · All comparisons
Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.