Plain low-fat Greek yogurt vs Nonfat Greek fruit yogurt

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

In short

One serving each: 101 calories in plain low-fat Greek yogurt (1 5.3 oz container, 150 g), 125 calories in nonfat Greek fruit yogurt (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: saturated fat (7.5×) and vitamin B12. 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 yogurt101 cal

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

Nonfat Greek fruit yogurt125 cal

1 5.3 oz container (150 g) · 13.8 g protein · 16.2 g carbs (12.4 g sugars) · 0.51 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 D0% vs 7%

    0 µg vs 1.4 µg

  • Saturated fatlimit5% vs 1%

    1.1 g vs 0.15 g

  • Vitamin B1243% vs 39%

    1 µg vs 0.93 µg

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%
  • Total fat2 g · 0.51 g3%·1%
  • Cholesterollimit12 mg · 6 mg4%·2%
  • Carbohydrates5.4 g · 16.2 g2%·6%
  • Fiber0 g · 0.15 g0%·1%
  • Sodiumlimit54 mg · 54 mg2%·2%
  • Potassium210 mg · 201 mg4%·4%
  • Calcium165 mg · 152 mg13%·12%
  • Iron0.11 mg · 0.18 mg1%·1%
  • Magnesium16.5 mg · 15 mg4%·4%
  • Phosphorus203 mg · 185 mg16%·15%
  • Zinc0.78 mg · 0.72 mg7%·7%
  • Copper0.026 mg · 0.039 mg3%·4%
  • Selenium14.7 µg · 13.5 µg27%·25%
  • Vitamin A13.5 µg · 1.5 µg2%·<1%
  • Vitamin C0 mg · 1.5 mg0%·2%
  • Vitamin E0.06 mg · 0.03 mg<1%·<1%
  • Vitamin K0.15 µg · 0 µg<1%·0%
  • Thiamin (B1)0.033 mg · 0.032 mg3%·3%
  • Riboflavin (B2)0.42 mg · 0.39 mg32%·30%
  • Niacin (B3)0.31 mg · 0.29 mg2%·2%
  • Vitamin B60.094 mg · 0.088 mg6%·5%
  • Folate10.5 µg · 10.5 µg3%·3%
  • Choline22.8 mg · 21.9 mg4%·4%

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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