Daily safety snapshot
0mg sodium
0% sodium limit | 0% sat fat | 0% fiber target
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
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 — 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?
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
Greek yogurt Condition-Aware Nutrition Notes
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.