Daily safety snapshot
142mg sodium
6% sodium limit | 16% sat fat | 0% fiber target
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
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 — 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?
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
Egg Condition-Aware Nutrition Notes
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.
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.