Egg vs Greek yogurt: Nutrition Comparison | Macros, Protein, Calories

Side-by-side nutrition comparison: Egg vs Greek yogurt. Protein, carbs, fat, calories, per-calorie efficiency, and substitution guide. USDA data.

Egg vs Greek yogurt: Complete Nutrition Comparison

Egg (12.6g protein, 143 kcal/100g) vs Greek yogurt (10.2g protein, 59 kcal/100g). Egg wins on protein and Greek yogurt is lower calorie. Full breakdown with serving tables, goal amounts, and substitution guide below.

At a Glance

Egg has 2.4g more protein per 100g.

Egg vs Greek yogurt — Nutrition per 100g

Nutrient	Egg	Greek yogurt	Difference	Winner
Calories	143 kcal	59 kcal	+142.4%	Egg higher
Protein	12.6 g	10.2 g	+23.5%	Egg higher
Carbohydrates	0.7 g	3.6 g	-80.6%	Greek yogurt higher
Fat	9.5 g	0.4 g	+2275%	Egg higher
Sodium	142 mg	0 mg	—	Egg higher
Potassium	138 mg	0 mg	—	Egg higher

Egg vs Greek yogurt: Key Differences

Egg wins on protein (12.6g vs 10.2g per 100g — 23.5% more)

Greek yogurt is leaner (0.4g fat vs 9.5g — 2275% less fat)

Greek yogurt is lower calorie (59 kcal vs 143 kcal per 100g)

Greek yogurt wins on protein efficiency (17.3g protein per 100 kcal)

Egg vs Greek yogurt: Decision Matrix

Egg wins protein density, Greek yogurt is lower calorie, and Greek yogurt gives more protein per 100 kcal. Use the matrix to choose by goal instead of treating one food as universally better.

Egg vs Greek yogurt — Nutrient Density per Calorie

Metric	Egg	Greek yogurt	Better per calorie
Protein / 100 kcal	8.81 g	17.29 g	Greek yogurt
Carbs / 100 kcal	0.49 g	6.1 g	Greek yogurt
Fat / 100 kcal	6.64 g	0.68 g	Egg

Egg vs Greek yogurt by Serving Size

Food	Weight	Calories	Protein	Carbs	Fat
Egg	75g	107	9.5g	0.5g	7.1g
Greek yogurt	75g	44	7.7g	2.7g	0.3g
Egg	100g	143	12.6g	0.7g	9.5g
Greek yogurt	100g	59	10.2g	3.6g	0.4g
Egg	150g	215	18.9g	1g	14.3g
Greek yogurt	150g	89	15.3g	5.4g	0.6g
Egg	200g	286	25.2g	1.4g	19g
Greek yogurt	200g	118	20.4g	7.2g	0.8g

How Much Egg or Greek yogurt to Hit Your Goal

Goal	Egg needed	Greek yogurt needed
30g protein	238g	294g
50g protein	397g	490g
500 kcal	350g	847g
20g fat	211g	5000g

Raw, Cooked, and Logging Comparison

Food	Source state	Cooked equivalent	Logging rule
Egg	listed source state	use matching cooked source	Do not infer cooked weight; use a cooked USDA record when available.
Greek yogurt	listed source state	use matching cooked source	Do not infer cooked weight; use a cooked USDA record when available.

Which Diet Does Each Food Fit?

Both Egg and Greek yogurt are keto-compatible (under 5g carbs/100g).

Egg Benefit Signals

Low-carb base: Low carbohydrate level can fit low-carb meal planning. Basis: carbs <= 5 g per 100 g.

Egg Daily Nutrient Coverage

Nutrient	This serving	Reference	Coverage	Signal
Protein	13 g	50 g	25%	Strong contribution
Sodium	142 mg	2300 mg	6%	Low limit contribution
Potassium	138 mg	4700 mg	3%	Starter contribution
Calcium	56 mg	1300 mg	4%	Starter contribution
Iron	1.8 mg	18 mg	10%	Starter contribution
Saturated fat limit	3.1 g	20 g	16%	Low limit contribution
Cholesterol limit	373 mg	300 mg	124%	Meaningful limit contribution

Egg Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
avoidIf	allergy	Avoid if allergic or sensitive to: egg.	dataset allergen flag

How to Substitute Egg for Greek yogurt (and Vice Versa)

To substitute Greek yogurt for Egg (same protein): Use 1.24× the weight. Example: replace 100g Egg with 124g Greek yogurt.

To substitute Egg for Greek yogurt (same protein): Use 0.81× the weight. Example: replace 100g Greek yogurt with 81g Egg. Note: Egg has 143 kcal/100g vs Greek yogurt's 59 kcal/100g — adjust total calories accordingly.

Both are in the Dairy category, making them interchangeable in most recipes from a culinary standpoint.

Protein Quality Comparison

Protein quality (DIAAS score): Egg: DIAAS 1.13 (complete protein).

DIAAS (Digestible Indispensable Amino Acid Score) measures protein digestibility and amino acid profile. A score ≥1.0 means complete protein; ≥0.75 is good quality; <0.75 indicates some limiting amino acids.

Egg vs Greek yogurt — Frequently Asked Questions

Which has more protein: Egg or Greek yogurt? Egg has more protein with 12.6g per 100g vs Greek yogurt's 10.2g — 23.5% more per 100g.

Which is lower in calories: Egg or Greek yogurt? Greek yogurt is lower in calories at 59 kcal vs 143 kcal per 100g.

Is Egg better than Greek yogurt for weight loss? For weight loss, Greek yogurt has a better protein-to-calorie ratio (17.3g protein per 100 kcal vs 8.8g). It also has 59 kcal/100g. That said, overall calorie balance matters most — both can fit a weight-loss diet depending on portion size.

Is Egg or Greek yogurt better for muscle building? For muscle building, Egg is the better choice with 12.6g protein per 100g. Both are valid sources of protein; the best choice depends on your overall diet and calorie needs.

Which is better for keto: Egg or Greek yogurt? Both Egg (0.7g carbs/100g) and Greek yogurt (3.6g carbs/100g) are keto-compatible. Choose based on protein and fat needs.

Can I replace Egg with Greek yogurt in recipes? Egg and Greek yogurt are in the same food category and can be swapped for macro purposes. To match the protein in 100g Egg, use 81g Greek yogurt. Flavor and texture will differ.

How much Greek yogurt equals 100g of Egg in protein? To match the 12.6g of protein in 100g of Egg, you need 124g of Greek yogurt.

Which has more fat: Egg or Greek yogurt? Egg has 9.5g fat per 100g; Greek yogurt has 0.4g. Egg has more fat.

What are the main differences between Egg and Greek yogurt? The main differences are in protein (2.4g/100g difference), fat (9.1g/100g difference), calories (84 kcal/100g difference). Egg: 12.6g protein, 9.5g fat, 143 kcal/100g. Greek yogurt: 10.2g protein, 0.4g fat, 59 kcal/100g.

Which should I choose: Egg or Greek yogurt? The best choice depends on your goal. For protein: Egg. For fewer calories: Greek yogurt. Both are nutritious options.

When to Choose Egg vs Greek yogurt

Choose Egg for: maximum protein per gram of food, cutting phases, high-protein meal prep.

Choose Greek yogurt for: variety, lower calorie option.

Egg vs Greek yogurt: Which Should You Choose?

Egg and Greek yogurt are both nutritious foods with different macro profiles. Egg provides 12.6g protein, 0.7g carbs, and 9.5g fat per 100g at 143 kcal. Greek yogurt provides 10.2g protein, 3.6g carbs, and 0.4g fat at 59 kcal.

The best choice depends on your specific goals — see the use cases section above. Both can form part of a balanced diet. Data from USDA FoodData Central.

Egg Page Quality Signals

Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.

Data Sources & Methodology

Data source: USDA FoodData Central.

Comparison method: All macro values are calculated from the same USDA per-100g baseline. Percentage differences are computed as ((foodA − foodB) / foodB) × 100. Winners are determined per individual macro — a food can win on protein and lose on fat simultaneously. No weighting or aggregation is applied.

Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.

Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.

Egg vs Greek yogurt: Nutrition Comparison | Macros, Protein, Calories

Side-by-side nutrition comparison: Egg vs Greek yogurt. Protein, carbs, fat, calories, per-calorie efficiency, and substitution guide. USDA data.

Select Food Source

Direction

Amount

Target

protein

12.6g

3.53 oz•6% sodium

Portion: 100gFood fit: 51/100

Serving reality: 3.53 oz, 0.41 cups, 2 pieces.

Best benefits

Dairy protein: Useful when comparing dairy foods for protein and calcium together.

Easy portioning: Has real-world serving anchors that make logging less confusing.

Full micronutrients and nutritional profile

calories

140kcal

protein

13g

carbs

0.7g

fat

9.5g

sodium

140mg

potassium

140mg

magnesium

12mg

caffeine

0mg

calcium

56mg

iron

1.8mg

cholesterol

373mg

saturated fat

3.1g

vitamin d

2mcg

vitamin b12

0.9mcg

Source: USDA FoodData Central reference|generic•Energy density: 348 kcal/cup

Egg vs Greek yogurt: Complete Nutrition Comparison

At a Glance

Egg has 2.4g more protein per 100g.

Egg vs Greek yogurt — Nutrition per 100g

Nutrient	Egg	Greek yogurt	Difference	Winner
Calories	143 kcal	59 kcal	+142.4%	Egg higher
Protein	12.6 g	10.2 g	+23.5%	Egg higher
Carbohydrates	0.7 g	3.6 g	-80.6%	Greek yogurt higher
Fat	9.5 g	0.4 g	+2275%	Egg higher
Sodium	142 mg	0 mg	—	Egg higher
Potassium	138 mg	0 mg	—	Egg higher

Egg vs Greek yogurt: Key Differences

Egg wins on protein (12.6g vs 10.2g per 100g — 23.5% more)

Greek yogurt is leaner (0.4g fat vs 9.5g — 2275% less fat)

Greek yogurt is lower calorie (59 kcal vs 143 kcal per 100g)

Greek yogurt wins on protein efficiency (17.3g protein per 100 kcal)

Egg vs Greek yogurt: Decision Matrix

Egg wins protein density, Greek yogurt is lower calorie, and Greek yogurt gives more protein per 100 kcal. Use the matrix to choose by goal instead of treating one food as universally better.

Egg vs Greek yogurt — Nutrient Density per Calorie

Metric	Egg	Greek yogurt	Better per calorie
Protein / 100 kcal	8.81 g	17.29 g	Greek yogurt
Carbs / 100 kcal	0.49 g	6.1 g	Greek yogurt
Fat / 100 kcal	6.64 g	0.68 g	Egg

Egg vs Greek yogurt by Serving Size

Food	Weight	Calories	Protein	Carbs	Fat
Egg	75g	107	9.5g	0.5g	7.1g
Greek yogurt	75g	44	7.7g	2.7g	0.3g
Egg	100g	143	12.6g	0.7g	9.5g
Greek yogurt	100g	59	10.2g	3.6g	0.4g
Egg	150g	215	18.9g	1g	14.3g
Greek yogurt	150g	89	15.3g	5.4g	0.6g
Egg	200g	286	25.2g	1.4g	19g
Greek yogurt	200g	118	20.4g	7.2g	0.8g

How Much Egg or Greek yogurt to Hit Your Goal

Goal	Egg needed	Greek yogurt needed
30g protein	238g	294g
50g protein	397g	490g
500 kcal	350g	847g
20g fat	211g	5000g

Raw, Cooked, and Logging Comparison

Food	Source state	Cooked equivalent	Logging rule
Egg	listed source state	use matching cooked source	Do not infer cooked weight; use a cooked USDA record when available.
Greek yogurt	listed source state	use matching cooked source	Do not infer cooked weight; use a cooked USDA record when available.

Which Diet Does Each Food Fit?

Both Egg and Greek yogurt are keto-compatible (under 5g carbs/100g).

Egg Benefit Signals

Low-carb base: Low carbohydrate level can fit low-carb meal planning. Basis: carbs <= 5 g per 100 g.

Egg Daily Nutrient Coverage

Nutrient	This serving	Reference	Coverage	Signal
Protein	13 g	50 g	25%	Strong contribution
Sodium	142 mg	2300 mg	6%	Low limit contribution
Potassium	138 mg	4700 mg	3%	Starter contribution
Calcium	56 mg	1300 mg	4%	Starter contribution
Iron	1.8 mg	18 mg	10%	Starter contribution
Saturated fat limit	3.1 g	20 g	16%	Low limit contribution
Cholesterol limit	373 mg	300 mg	124%	Meaningful limit contribution

Egg Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
avoidIf	allergy	Avoid if allergic or sensitive to: egg.	dataset allergen flag

How to Substitute Egg for Greek yogurt (and Vice Versa)

To substitute Greek yogurt for Egg (same protein): Use 1.24× the weight. Example: replace 100g Egg with 124g Greek yogurt.

Both are in the Dairy category, making them interchangeable in most recipes from a culinary standpoint.

Protein Quality Comparison

Egg vs Greek yogurt — Frequently Asked Questions

Which has more protein: Egg or Greek yogurt? Egg has more protein with 12.6g per 100g vs Greek yogurt's 10.2g — 23.5% more per 100g.

Which is lower in calories: Egg or Greek yogurt? Greek yogurt is lower in calories at 59 kcal vs 143 kcal per 100g.

Which is better for keto: Egg or Greek yogurt? Both Egg (0.7g carbs/100g) and Greek yogurt (3.6g carbs/100g) are keto-compatible. Choose based on protein and fat needs.

How much Greek yogurt equals 100g of Egg in protein? To match the 12.6g of protein in 100g of Egg, you need 124g of Greek yogurt.

Which has more fat: Egg or Greek yogurt? Egg has 9.5g fat per 100g; Greek yogurt has 0.4g. Egg has more fat.

Which should I choose: Egg or Greek yogurt? The best choice depends on your goal. For protein: Egg. For fewer calories: Greek yogurt. Both are nutritious options.

When to Choose Egg vs Greek yogurt

Choose Egg for: maximum protein per gram of food, cutting phases, high-protein meal prep.

Choose Greek yogurt for: variety, lower calorie option.

Egg vs Greek yogurt: Which Should You Choose?

The best choice depends on your specific goals — see the use cases section above. Both can form part of a balanced diet. Data from USDA FoodData Central.

Egg Page Quality Signals

Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.

Data Sources & Methodology

Data source: USDA FoodData Central.

Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.

Egg vs Greek yogurt: Nutrition Comparison | Macros, Protein, Calories

Egg vs Greek yogurt: Complete Nutrition Comparison

At a Glance

Egg vs Greek yogurt — Nutrition per 100g

Egg vs Greek yogurt: Key Differences

Egg vs Greek yogurt: Decision Matrix

Egg vs Greek yogurt — Nutrient Density per Calorie

Egg vs Greek yogurt by Serving Size

How Much Egg or Greek yogurt to Hit Your Goal

Raw, Cooked, and Logging Comparison

Which Diet Does Each Food Fit?

Egg Benefit Signals

Egg Daily Nutrient Coverage

Egg Condition-Aware Nutrition Notes

How to Substitute Egg for Greek yogurt (and Vice Versa)

Protein Quality Comparison

Egg vs Greek yogurt — Frequently Asked Questions

When to Choose Egg vs Greek yogurt

Related Comparisons

Egg vs Greek yogurt: Which Should You Choose?

More Nutrition Tools

Egg Page Quality Signals

Data Sources & Methodology

Egg vs Greek yogurt: Nutrition Comparison | Macros, Protein, Calories

Egg vs Greek yogurt: Complete Nutrition Comparison

At a Glance

Egg vs Greek yogurt — Nutrition per 100g

Egg vs Greek yogurt: Key Differences

Egg vs Greek yogurt: Decision Matrix

Egg vs Greek yogurt — Nutrient Density per Calorie

Egg vs Greek yogurt by Serving Size

How Much Egg or Greek yogurt to Hit Your Goal

Raw, Cooked, and Logging Comparison

Which Diet Does Each Food Fit?

Egg Benefit Signals

Egg Daily Nutrient Coverage

Egg Condition-Aware Nutrition Notes

How to Substitute Egg for Greek yogurt (and Vice Versa)

Protein Quality Comparison

Egg vs Greek yogurt — Frequently Asked Questions

When to Choose Egg vs Greek yogurt

Related Comparisons

Egg vs Greek yogurt: Which Should You Choose?

More Nutrition Tools

Egg Page Quality Signals

Data Sources & Methodology