Greek yogurt vs regular yogurt

Plain nonfat Greek yogurtPlain lowfat yogurt
Same weightSame caloriesOne serving

In short

One serving each: 89 calories in Greek yogurt (1 5.3 oz container, 150 g), 154 calories in regular yogurt (1 cup (8 fl oz), 245 g). Most of the calories in Greek yogurt come from protein.

More in Greek yogurt: selenium and protein. More in regular yogurt: calcium (2.7×), vitamin B12, zinc (2.7×), phosphorus and 9 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Plain nonfat Greek yogurt89 cal

1 5.3 oz container (150 g) · 15.4 g protein · 5.5 g carbs (4.9 g sugars) · 0.56 g fat

Plain lowfat yogurt154 cal

1 cup (8 fl oz) (245 g) · 12.9 g protein · 17.2 g carbs (17.2 g sugars) · 3.8 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length 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 difference in length is a small difference. Color says which food, never which is better.

0%37.5%75%
  • Calcium167 mg · 448 mg
    13%34%
  • Vitamin B121.1 µg · 1.4 µg
    44%57%
  • Zinc0.8 mg · 2.2 mg
    7%20%
  • Selenium14.8 µg · 8.1 µg
    27%15%
  • Phosphorus204 mg · 353 mg
    16%28%
  • Saturated fatlimit0.16 g · 2.5 g
    1%12%
  • Riboflavin (B2)0.42 mg · 0.52 mg
    32%40%
  • Potassium212 mg · 573 mg
    5%12%
  • Thiamin (B1)0.033 mg · 0.11 mg
    3%9%
  • Magnesium16.5 mg · 41.6 mg
    4%10%
  • Protein15.4 g · 12.9 g
    31%26%
  • Sodiumlimit54 mg · 172 mg
    2%7%
  • Carbohydrates5.5 g · 17.2 g
    2%6%
  • Total fat0.56 g · 3.8 g
    1%5%
  • Folate10.5 µg · 26.9 µg
    3%7%

Show as: bars · dots

Where they are alike

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

  • Cholesterollimit7.5 mg · 14.7 mg3%·5%
  • Fiber0 g · 0 g0%·0%
  • Iron0.11 mg · 0.2 mg1%·1%
  • Copper0.026 mg · 0.032 mg3%·4%
  • Vitamin A1.5 µg · 34.3 µg<1%·4%
  • Vitamin C0 mg · 2 mg0%·2%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.015 mg · 0.073 mg<1%·<1%
  • Vitamin K0 µg · 0.49 µg0%·<1%
  • Niacin (B3)0.32 mg · 0.28 mg2%·2%
  • Vitamin B60.096 mg · 0.12 mg6%·7%
  • Choline22.6 mg · 37.2 mg4%·7%

Reported for only one of the two, so not compared: manganese, pantothenic acid (B5).

From USDA FoodData Central: Plain nonfat Greek yogurt (Survey (FNDDS) 2705424), Plain lowfat yogurt (SR Legacy 170886). 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.

vs
Compare Plain nonfat Greek yogurt withPlain nonfat yogurtPlain skim yogurtVanilla lowfat yogurtNonfat fruit yogurt
Greek yogurt vs regular yogurt: 59 vs 63 calories per 100 g