Greek yogurt vs regular yogurt
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
1 5.3 oz container (150 g) · 15.4 g protein · 5.5 g carbs (4.9 g sugars) · 0.56 g fat
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
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.
- Calcium13% vs 34%
167 mg vs 448 mg
- Vitamin B1244% vs 57%
1.1 µg vs 1.4 µg
- Zinc7% vs 20%
0.8 mg vs 2.2 mg
- Selenium27% vs 15%
14.8 µg vs 8.1 µg
- Phosphorus16% vs 28%
204 mg vs 353 mg
- Saturated fatlimit1% vs 12%
0.16 g vs 2.5 g
- Riboflavin (B2)32% vs 40%
0.42 mg vs 0.52 mg
- Potassium5% vs 12%
212 mg vs 573 mg
- Thiamin (B1)3% vs 9%
0.033 mg vs 0.11 mg
- Magnesium4% vs 10%
16.5 mg vs 41.6 mg
- Protein31% vs 26%
15.4 g vs 12.9 g
- Sodiumlimit2% vs 7%
54 mg vs 172 mg
- Carbohydrates2% vs 6%
5.5 g vs 17.2 g
- Total fat1% vs 5%
0.56 g vs 3.8 g
- Folate3% vs 7%
10.5 µg vs 26.9 µg
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.