Plain low-fat Greek yogurt vs Greek yogurt with oats

Plain low-fat Greek yogurtGreek yogurt with oats
Same weightSame caloriesOne serving

In short

One serving each: 101 calories in plain low-fat Greek yogurt (1 5.3 oz container, 150 g), 224 calories in Greek yogurt with oats (1 5.3 oz container, 150 g). Most of the calories in plain low-fat Greek yogurt come from protein.

More in plain low-fat Greek yogurt: vitamin B12 and riboflavin. More in Greek yogurt with oats: copper (4.6×), carbohydrates (5.6×), fiber, thiamin (3.5×) and 6 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Plain low-fat Greek yogurt101 cal

1 5.3 oz container (150 g) · 15.3 g protein · 5.4 g carbs (4.9 g sugars) · 2 g fat

Greek yogurt with oats224 cal

1 5.3 oz container (150 g) · 13.8 g protein · 30 g carbs (16.1 g sugars) · 5.5 g fat

Share of the calories fromproteincarbsfat

Where they differ

Each dot is the share of a day's needs (FDA Daily Value) in one serving of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.

0%25%50%
  • Vitamin B1243% vs 31%

    1 µg vs 0.73 µg

  • Copper3% vs 13%

    0.026 mg vs 0.12 mg

  • Carbohydrates2% vs 11%

    5.4 g vs 30 g

  • Fiber0% vs 8%

    0 g vs 2.3 g

  • Thiamin (B1)3% vs 10%

    0.033 mg vs 0.12 mg

  • Magnesium4% vs 10%

    16.5 mg vs 43.5 mg

  • Vitamin D0% vs 5%

    0 µg vs 1.1 µg

  • Riboflavin (B2)32% vs 27%

    0.42 mg vs 0.35 mg

  • Zinc7% vs 12%

    0.78 mg vs 1.3 mg

  • Vitamin E<1% vs 5%

    0.06 mg vs 0.81 mg

  • Iron1% vs 6%

    0.11 mg vs 0.99 mg

  • Total fat3% vs 7%

    2 g vs 5.5 g

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Protein15.3 g · 13.8 g31%·28%
  • Saturated fatlimit1.1 g · 1.3 g5%·6%
  • Cholesterollimit12 mg · 9 mg4%·3%
  • Sodiumlimit54 mg · 87 mg2%·4%
  • Potassium210 mg · 242 mg4%·5%
  • Calcium165 mg · 134 mg13%·10%
  • Phosphorus203 mg · 233 mg16%·19%
  • Selenium14.7 µg · 16.2 µg27%·29%
  • Vitamin A13.5 µg · 10.5 µg2%·1%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin K0.15 µg · 1.8 µg<1%·2%
  • Niacin (B3)0.31 mg · 0.51 mg2%·3%
  • Vitamin B60.094 mg · 0.091 mg6%·5%
  • Folate10.5 µg · 15 µg3%·4%
  • Choline22.8 mg · 25.1 mg4%·5%

From USDA FoodData Central: Plain low-fat Greek yogurt (Survey (FNDDS) 2705423), Greek yogurt with oats (Survey (FNDDS) 2705441). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.

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