Plain low-fat Greek yogurt vs Nonfat Greek fruit yogurt

Plain low-fat Greek yogurtNonfat Greek fruit yogurt
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 149 g of plain low-fat Greek yogurt or 120 g of nonfat Greek fruit yogurt. Most of the calories in plain low-fat Greek yogurt come from protein.

More in plain low-fat Greek yogurt: vitamin B12, protein, riboflavin, selenium and 2 more. More in nonfat Greek fruit yogurt: vitamin D. Everything else is within 4% of a day's needs.

Calories, and where they come from

Plain low-fat Greek yogurt100 cal

149 g · 15.2 g protein · 5.4 g carbs (4.8 g sugars) · 2 g fat

Nonfat Greek fruit yogurt100 cal

120 g · 11.1 g protein · 13 g carbs (9.9 g sugars) · 0.41 g fat

Share of the calories fromproteincarbsfat

Where they differ

Each dot is the share of a day's needs (FDA Daily Value) in 100 calories 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 0.75 µg

  • Protein30% vs 22%

    15.2 g vs 11.1 g

  • Riboflavin (B2)32% vs 24%

    0.41 mg vs 0.31 mg

  • Selenium27% vs 20%

    14.6 µg vs 10.8 µg

  • Vitamin D0% vs 5%

    0 µg vs 1.1 µg

  • Saturated fatlimit5% vs 1%

    1.1 g vs 0.12 g

  • Phosphorus16% vs 12%

    201 mg vs 148 mg

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 calories of each.

  • Total fat2 g · 0.41 g3%·1%
  • Cholesterollimit11.9 mg · 4.8 mg4%·2%
  • Carbohydrates5.4 g · 13 g2%·5%
  • Fiber0 g · 0.12 g0%·<1%
  • Sodiumlimit53.7 mg · 43.4 mg2%·2%
  • Potassium209 mg · 161 mg4%·3%
  • Calcium164 mg · 122 mg13%·9%
  • Iron0.1 mg · 0.14 mg1%·1%
  • Magnesium16.4 mg · 12 mg4%·3%
  • Zinc0.78 mg · 0.58 mg7%·5%
  • Copper0.025 mg · 0.031 mg3%·3%
  • Vitamin A13.4 µg · 1.2 µg1%·<1%
  • Vitamin C0 mg · 1.2 mg0%·1%
  • Vitamin E0.06 mg · 0.024 mg<1%·<1%
  • Vitamin K0.15 µg · 0 µg<1%·0%
  • Thiamin (B1)0.033 mg · 0.025 mg3%·2%
  • Niacin (B3)0.31 mg · 0.23 mg2%·1%
  • Vitamin B60.094 mg · 0.071 mg6%·4%
  • Folate10.4 µg · 8.4 µg3%·2%
  • Choline22.7 mg · 17.6 mg4%·3%

From USDA FoodData Central: Plain low-fat Greek yogurt (Survey (FNDDS) 2705423), Nonfat Greek fruit yogurt (Survey (FNDDS) 2705432). 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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Compare Plain low-fat Greek yogurt withGreek yogurt with oatsPlain nonfat Greek yogurtPlain whole milk Greek yogurtWhole milk Greek fruit yogurt