Plain low-fat Greek yogurt vs Plain nonfat Greek yogurt

Plain low-fat Greek yogurtPlain nonfat Greek yogurt
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 149 g of plain low-fat Greek yogurt or 169 g of plain nonfat Greek yogurt. Both get most of their calories from protein.

More in plain low-fat Greek yogurt: saturated fat (5.9×). More in plain nonfat Greek yogurt: vitamin B12, riboflavin and protein. 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

Plain nonfat Greek yogurt100 cal

169 g · 17.5 g protein · 6.2 g carbs (5.5 g sugars) · 0.63 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 49%

    1 µg vs 1.2 µg

  • Riboflavin (B2)32% vs 37%

    0.41 mg vs 0.48 mg

  • Saturated fatlimit5% vs 1%

    1.1 g vs 0.18 g

  • Protein30% vs 35%

    15.2 g vs 17.5 g

Show as: bars · dots

Where they are alike

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

  • Total fat2 g · 0.63 g3%·1%
  • Cholesterollimit11.9 mg · 8.5 mg4%·3%
  • Carbohydrates5.4 g · 6.2 g2%·2%
  • Fiber0 g · 0 g0%·0%
  • Sodiumlimit53.7 mg · 61 mg2%·3%
  • Potassium209 mg · 239 mg4%·5%
  • Calcium164 mg · 188 mg13%·14%
  • Iron0.1 mg · 0.12 mg1%·1%
  • Magnesium16.4 mg · 18.6 mg4%·4%
  • Phosphorus201 mg · 231 mg16%·18%
  • Zinc0.78 mg · 0.9 mg7%·8%
  • Copper0.025 mg · 0.029 mg3%·3%
  • Selenium14.6 µg · 16.8 µg27%·31%
  • Vitamin A13.4 µg · 1.7 µg1%·<1%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.06 mg · 0.017 mg<1%·<1%
  • Vitamin K0.15 µg · 0 µg<1%·0%
  • Thiamin (B1)0.033 mg · 0.037 mg3%·3%
  • Niacin (B3)0.31 mg · 0.36 mg2%·2%
  • Vitamin B60.094 mg · 0.11 mg6%·6%
  • Folate10.4 µg · 11.9 µg3%·3%
  • Choline22.7 mg · 25.6 mg4%·5%

From USDA FoodData Central: Plain low-fat Greek yogurt (Survey (FNDDS) 2705423), Plain nonfat Greek yogurt (Survey (FNDDS) 2705424). 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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