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

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

Milk vs Greek yogurt: Complete Nutrition Comparison

Milk (3.15g protein, 61 kcal/100g) vs Greek yogurt (10.2g protein, 59 kcal/100g). Greek yogurt wins on protein and Greek yogurt is lower calorie. Full breakdown with serving tables, goal amounts, and substitution guide below.

At a Glance

Greek yogurt has 7.0g more protein per 100g.

Milk vs Greek yogurt — Nutrition per 100g

Nutrient	Milk	Greek yogurt	Difference	Winner
Calories	61 kcal	59 kcal	+3.4%	Milk higher
Protein	3.15 g	10.2 g	-69.1%	Greek yogurt higher
Carbohydrates	4.8 g	3.6 g	+33.3%	Milk higher
Fat	3.25 g	0.4 g	+712.5%	Milk higher

Milk vs Greek yogurt: Key Differences

Greek yogurt wins on protein (10.2g vs 3.15g per 100g — 223.8% more)

Greek yogurt is leaner (0.4g fat vs 3.25g — 712.5% less fat)

Greek yogurt is lower calorie (59 kcal vs 61 kcal per 100g)

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

Milk vs Greek yogurt: Decision Matrix

Greek yogurt 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.

Milk vs Greek yogurt — Nutrient Density per Calorie

Metric	Milk	Greek yogurt	Better per calorie
Protein / 100 kcal	5.16 g	17.29 g	Greek yogurt
Carbs / 100 kcal	7.87 g	6.1 g	Milk
Fat / 100 kcal	5.33 g	0.68 g	Milk

Milk vs Greek yogurt by Serving Size

Food	Weight	Calories	Protein	Carbs	Fat
Milk	75g	46	2.4g	3.6g	2.4g
Greek yogurt	75g	44	7.7g	2.7g	0.3g
Milk	100g	61	3.2g	4.8g	3.3g
Greek yogurt	100g	59	10.2g	3.6g	0.4g
Milk	150g	92	4.7g	7.2g	4.9g
Greek yogurt	150g	89	15.3g	5.4g	0.6g
Milk	200g	122	6.3g	9.6g	6.5g
Greek yogurt	200g	118	20.4g	7.2g	0.8g

How Much Milk or Greek yogurt to Hit Your Goal

Goal	Milk needed	Greek yogurt needed
30g protein	952g	294g
50g protein	1587g	490g
500 kcal	820g	847g
20g fat	615g	5000g

Raw, Cooked, and Logging Comparison

Food	Source state	Cooked equivalent	Logging rule
Milk	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 Milk and Greek yogurt are keto-compatible (under 5g carbs/100g).

Greek yogurt Benefit Signals

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

Greek yogurt Daily Nutrient Coverage

Nutrient	This serving	Reference	Coverage	Signal
Protein	10 g	50 g	20%	Strong contribution
Sodium	0 mg	2300 mg	0%	Low limit contribution
Potassium	0 mg	4700 mg	0%	Starter contribution

Greek yogurt Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
mayFit	low sodium goal	May fit low-sodium meal planning at this serving size.	0 mg sodium
avoidIf	allergy	Avoid if allergic or sensitive to: milk.	dataset allergen flag

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

To substitute Greek yogurt for Milk (same protein): Use 0.31× the weight. Example: replace 100g Milk with 31g Greek yogurt.

To substitute Milk for Greek yogurt (same protein): Use 3.23× the weight. Example: replace 100g Greek yogurt with 323g Milk.

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

Protein Quality Comparison

Protein quality scores (DIAAS) are not available for these foods in the current dataset. Both Milk and Greek yogurt are generally considered good protein sources in their categories.

Milk vs Greek yogurt — Frequently Asked Questions

Which has more protein: Milk or Greek yogurt? Greek yogurt has more protein with 10.2g per 100g vs Milk's 3.15g — 223.8% more per 100g.

Which is lower in calories: Milk or Greek yogurt? Greek yogurt is lower in calories at 59 kcal vs 61 kcal per 100g.

Is Milk 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 5.2g). 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 Milk or Greek yogurt better for muscle building? For muscle building, Greek yogurt is the better choice with 10.2g 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: Milk or Greek yogurt? Both Milk (4.8g carbs/100g) and Greek yogurt (3.6g carbs/100g) are keto-compatible. Choose based on protein and fat needs.

Can I replace Milk with Greek yogurt in recipes? Milk and Greek yogurt are in the same food category and can be swapped for macro purposes. To match the protein in 100g Milk, use 324g Greek yogurt. Flavor and texture will differ.

How much Greek yogurt equals 100g of Milk in protein? To match the 3.15g of protein in 100g of Milk, you need 31g of Greek yogurt.

Which has more fat: Milk or Greek yogurt? Milk has 3.25g fat per 100g; Greek yogurt has 0.4g. Milk has more fat.

What are the main differences between Milk and Greek yogurt? The main differences are in protein (7.0g/100g difference), fat (2.9g/100g difference). Milk: 3.15g protein, 3.25g fat, 61 kcal/100g. Greek yogurt: 10.2g protein, 0.4g fat, 59 kcal/100g.

Which should I choose: Milk or Greek yogurt? Choose Greek yogurt for more protein (10.2g vs 3.15g) with equal or fewer calories. Choose Milk for variety or if it fits better in your recipe.

When to Choose Milk vs Greek yogurt

Choose Greek yogurt for: maximum protein per gram, cutting phases, high-protein meal prep.

Choose Milk for: higher fat meals, carbohydrate energy, variety.

Milk vs Greek yogurt: Which Should You Choose?

Milk and Greek yogurt are both nutritious foods with different macro profiles. Milk provides 3.15g protein, 4.8g carbs, and 3.25g fat per 100g at 61 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.

Greek yogurt 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.

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

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

Select Food Source

Direction

Amount

Target

protein

3.2g

3.53 oz

Portion: 100gFood fit: 56/100

Serving reality: 3.53 oz, 0.41 cups.

Best benefits

Macro reference: Useful as a source-backed nutrition conversion reference while richer benefit notes are expanded.

Full micronutrients and nutritional profile

calories

61kcal

protein

3.1g

carbs

4.8g

fat

3.3g

sodium

0mg

potassium

0mg

magnesium

0mg

caffeine

0mg

Source: USDA FoodData Central reference|generic•Energy density: 149 kcal/cup

Milk vs Greek yogurt: Complete Nutrition Comparison

At a Glance

Greek yogurt has 7.0g more protein per 100g.

Milk vs Greek yogurt — Nutrition per 100g

Nutrient	Milk	Greek yogurt	Difference	Winner
Calories	61 kcal	59 kcal	+3.4%	Milk higher
Protein	3.15 g	10.2 g	-69.1%	Greek yogurt higher
Carbohydrates	4.8 g	3.6 g	+33.3%	Milk higher
Fat	3.25 g	0.4 g	+712.5%	Milk higher

Milk vs Greek yogurt: Key Differences

Greek yogurt wins on protein (10.2g vs 3.15g per 100g — 223.8% more)

Greek yogurt is leaner (0.4g fat vs 3.25g — 712.5% less fat)

Greek yogurt is lower calorie (59 kcal vs 61 kcal per 100g)

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

Milk vs Greek yogurt: Decision Matrix

Milk vs Greek yogurt — Nutrient Density per Calorie

Metric	Milk	Greek yogurt	Better per calorie
Protein / 100 kcal	5.16 g	17.29 g	Greek yogurt
Carbs / 100 kcal	7.87 g	6.1 g	Milk
Fat / 100 kcal	5.33 g	0.68 g	Milk

Milk vs Greek yogurt by Serving Size

Food	Weight	Calories	Protein	Carbs	Fat
Milk	75g	46	2.4g	3.6g	2.4g
Greek yogurt	75g	44	7.7g	2.7g	0.3g
Milk	100g	61	3.2g	4.8g	3.3g
Greek yogurt	100g	59	10.2g	3.6g	0.4g
Milk	150g	92	4.7g	7.2g	4.9g
Greek yogurt	150g	89	15.3g	5.4g	0.6g
Milk	200g	122	6.3g	9.6g	6.5g
Greek yogurt	200g	118	20.4g	7.2g	0.8g

How Much Milk or Greek yogurt to Hit Your Goal

Goal	Milk needed	Greek yogurt needed
30g protein	952g	294g
50g protein	1587g	490g
500 kcal	820g	847g
20g fat	615g	5000g

Raw, Cooked, and Logging Comparison

Food	Source state	Cooked equivalent	Logging rule
Milk	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 Milk and Greek yogurt are keto-compatible (under 5g carbs/100g).

Greek yogurt Benefit Signals

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

Greek yogurt Daily Nutrient Coverage

Nutrient	This serving	Reference	Coverage	Signal
Protein	10 g	50 g	20%	Strong contribution
Sodium	0 mg	2300 mg	0%	Low limit contribution
Potassium	0 mg	4700 mg	0%	Starter contribution

Greek yogurt Condition-Aware Nutrition Notes

Type	Context	Guidance	Basis
mayFit	low sodium goal	May fit low-sodium meal planning at this serving size.	0 mg sodium
avoidIf	allergy	Avoid if allergic or sensitive to: milk.	dataset allergen flag

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

To substitute Greek yogurt for Milk (same protein): Use 0.31× the weight. Example: replace 100g Milk with 31g Greek yogurt.

To substitute Milk for Greek yogurt (same protein): Use 3.23× the weight. Example: replace 100g Greek yogurt with 323g Milk.

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

Protein Quality Comparison

Protein quality scores (DIAAS) are not available for these foods in the current dataset. Both Milk and Greek yogurt are generally considered good protein sources in their categories.

Milk vs Greek yogurt — Frequently Asked Questions

Which has more protein: Milk or Greek yogurt? Greek yogurt has more protein with 10.2g per 100g vs Milk's 3.15g — 223.8% more per 100g.

Which is lower in calories: Milk or Greek yogurt? Greek yogurt is lower in calories at 59 kcal vs 61 kcal per 100g.

Which is better for keto: Milk or Greek yogurt? Both Milk (4.8g 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 Milk in protein? To match the 3.15g of protein in 100g of Milk, you need 31g of Greek yogurt.

Which has more fat: Milk or Greek yogurt? Milk has 3.25g fat per 100g; Greek yogurt has 0.4g. Milk has more fat.

Which should I choose: Milk or Greek yogurt? Choose Greek yogurt for more protein (10.2g vs 3.15g) with equal or fewer calories. Choose Milk for variety or if it fits better in your recipe.

When to Choose Milk vs Greek yogurt

Choose Greek yogurt for: maximum protein per gram, cutting phases, high-protein meal prep.

Choose Milk for: higher fat meals, carbohydrate energy, variety.

Milk 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.

Greek yogurt 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.

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

Milk vs Greek yogurt: Complete Nutrition Comparison

At a Glance

Milk vs Greek yogurt — Nutrition per 100g

Milk vs Greek yogurt: Key Differences

Milk vs Greek yogurt: Decision Matrix

Milk vs Greek yogurt — Nutrient Density per Calorie

Milk vs Greek yogurt by Serving Size

How Much Milk or Greek yogurt to Hit Your Goal

Raw, Cooked, and Logging Comparison

Which Diet Does Each Food Fit?

Greek yogurt Benefit Signals

Greek yogurt Daily Nutrient Coverage

Greek yogurt Condition-Aware Nutrition Notes

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

Protein Quality Comparison

Milk vs Greek yogurt — Frequently Asked Questions

When to Choose Milk vs Greek yogurt

Related Comparisons

Milk vs Greek yogurt: Which Should You Choose?

More Nutrition Tools

Greek yogurt Page Quality Signals

Data Sources & Methodology

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

Milk vs Greek yogurt: Complete Nutrition Comparison

At a Glance

Milk vs Greek yogurt — Nutrition per 100g

Milk vs Greek yogurt: Key Differences

Milk vs Greek yogurt: Decision Matrix

Milk vs Greek yogurt — Nutrient Density per Calorie

Milk vs Greek yogurt by Serving Size

How Much Milk or Greek yogurt to Hit Your Goal

Raw, Cooked, and Logging Comparison

Which Diet Does Each Food Fit?

Greek yogurt Benefit Signals

Greek yogurt Daily Nutrient Coverage

Greek yogurt Condition-Aware Nutrition Notes

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

Protein Quality Comparison

Milk vs Greek yogurt — Frequently Asked Questions

When to Choose Milk vs Greek yogurt

Related Comparisons

Milk vs Greek yogurt: Which Should You Choose?

More Nutrition Tools

Greek yogurt Page Quality Signals

Data Sources & Methodology